The Nutritional Value of Chicken Eggs

Egg Nutrition Information. Protein, Fat, Vitamins and Minerals.

May 2, 2009 Sharon Kirby

Eggs are a nutritionally dense food, being high in protein and containing a wide variety of vitamins and minerals. They are high in cholesterol, but low in saturated fat.

Eggs contain protein and fat, but merely a trace of carbohydrate, and no fibre. Even though eggs are high in cholesterol, they are low in saturated fat. An egg contains a variety of vitamins and minerals, but the precise amounts found vary depending on the breed of laying hen, the diet of the hen, and the conditions under which it was reared. A medium sized egg contains around 80 calories.

Protein in Eggs

Protein is made up of compounds known as amino acids. Nonessential amino acids can be synthesised by the body in sufficient enough quantities to take care of the body’s growth and repair needs. Essential amino acids must be obtained from foods in the diet because the body cannot manufacture them.

Eggs contain all of the essential amino acids that humans need and in the right amounts needed for tissue growth and repair. Nutritionally speaking an egg is a complete, high quality protein. (Incomplete, lower quality proteins lack one or more of the essential amino acids.)

When dietary protein is rated for its protein quality, eggs are given a protein rating of 100, which is the highest quality rating. They contain the best combination of essential amino acids when compared with other sources of protein such as fish, beef, milk and rice. In fact, the protein found in eggs is used as the standard against which the quality of protein in other foods is set.

Fat and Cholesterol in Eggs

An egg is made up of approximately 11 percent fat, and the saturated fatty acid component of this fat is low. Eggs are high in cholesterol, which is important for the structure of cell membranes, embryonic development, and the production of vitamin D, bile and hormones.

Even though high blood cholesterol levels increase the risk of heart disease, it is widely accepted that the cholesterol in eggs does not have a significant effect on blood cholesterol. A diet high in saturated fat increases blood cholesterol much more than dietary cholesterol.

Vitamins and Minerals in Eggs

Eggs are good sources of vitamins A, E, and K, as well as a selection of B vitamins including B12, B2, biotin, choline, folic acid, pantothenic acid and niacin. They also contain small amounts of vitamins B1 and B6, but no Vitamin C. Eggs are one of the few foods that are a good source of naturally occurring Vitamin D, which is important for the development of bones and teeth.

Many minerals essential for good health are also found in eggs, including zinc, iron, selenium, phosphorous and iodine. Eggs also contain small amounts of calcium, magnesium, sodium and potassium, as well as the xanthophyll pigments lutein and zeaxanthin, which are important for eye health and may help to reduce the risk of Age-related Macular Degeneration.

Boiled eggs are a popular breakfast dish. To learn more about how to boil an egg for breakfast, read How to Cook the Perfect Boiled Egg.

Resources:

Seuss-Baum, I. Nutritional Evaluation of Egg Compounds. In: Bioactive Egg Compounds R. Huopalahti, R. Lopez-Fandino, M. Anton, R. Schade (Eds.). Berlin. Springer, 2007, pp. 117-140.

The copyright of the article The Nutritional Value of Chicken Eggs in Nutrition is owned by Sharon Kirby. Permission to republish The Nutritional Value of Chicken Eggs in print or online must be granted by the author in writing.

Chicken Eggs are Very Nutritious	Eggs are a Good Source of Protein	Eggs Contain Many Vitamins, Including Vitamin D
Minerals Such as Zinc and Iron are Found in Eggs	Eggs are Low in Saturated Fat