Introduction
Eggs are a breakfast staple and a versatile food that can be used in many recipes. They are not only delicious but also nutritious, providing an array of vitamins, minerals, and other essential nutrients. In this article, we will look at the nutritional value of eggs per 100g.
Calories
Egg yolks are rich in calories and contain around 275 calories per 100g. Egg whites, on the other hand, have only 52 calories per 100g. Therefore, people who are calorie-conscious can eat egg whites and avoid the yolks.
Protein
Eggs are an excellent source of high-quality protein, with 12.6g per 100g. The protein in eggs is essential for building and repairing tissues, as well as for producing hormones, enzymes, and antibodies.
Fat
As mentioned earlier, egg yolks are high in calories and fat. They contain 23g of fat per 100g, most of which is saturated fat. Saturated fat can increase cholesterol levels and increase the risk of heart disease. Therefore, people should limit their intake of egg yolks and opt for egg white instead.
Carbohydrates
Eggs are a low-carbohydrate food, containing only 1.1g of carbohydrates per 100g. This makes them an excellent food for people who are following a low-carb diet.
Vitamins
Vitamin A
Egg yolks are an excellent source of Vitamin A, with 590 IU (International Units) per 100g. Vitamin A is essential for healthy vision, immune function, and skin health.
Vitamin B2 (Riboflavin)
Eggs are also a rich source of Vitamin B2, with 0.45mg per 100g. Vitamin B2 is vital for energy production and the metabolism of fats, proteins, and carbohydrates.
Vitamin B12
Eggs are an excellent source of Vitamin B12, with 1.89mcg per 100g. Vitamin B12 is essential for the production of red blood cells and for the proper functioning of the nervous system.
Vitamin D
Egg yolks are a good source of Vitamin D, with 17 IU per 100g. Vitamin D is essential for strong bones, proper immune function, and overall health.
Minerals
Iron
Eggs are a great source of Iron, with 1.75mg per 100g. Iron is essential for the production of red blood cells and for carrying oxygen throughout the body.
Selenium
Eggs contain Selenium, which is an essential mineral that acts as an antioxidant, protecting cells from damage. A 100g serving of eggs contains around 30mcg of Selenium.
Zinc
Eggs contain Zinc, which is essential for growth, development, and immune function. A 100g serving of eggs provides around 0.53mg of Zinc.
FAQs
1. Are eggs healthy?
Yes, eggs are healthy. They are packed with essential nutrients, including protein, vitamins, and minerals.
2. Are egg yolks bad for you?
Egg yolks are not necessarily bad for you, but they are high in calories and fat. Therefore, people should limit their intake if they are watching their weight or have high cholesterol levels.
3. Can I eat raw eggs?
It is not recommended to eat raw eggs as they may contain harmful bacteria, such as salmonella. Therefore, it is always best to cook eggs thoroughly before eating them.
4. How often should I eat eggs?
Eggs can be included in a healthy diet, but it is best to consume them in moderation. It is recommended to eat no more than one egg per day, as part of a well-balanced diet.
5. Are organic eggs better than regular eggs?
Organic eggs come from chickens that are fed an all-organic diet and are not treated with antibiotics or hormones. Some people believe that organic eggs are healthier than regular eggs, but there is no scientific evidence to support this claim.
Conclusion
Eggs are a nutritious and delicious food that can be enjoyed in many different ways. They are packed with protein, vitamins, minerals, and other essential nutrients, making them an excellent addition to a healthy diet. However, it is essential to eat them in moderation and to avoid over-consuming egg yolks. By incorporating eggs into a well-balanced diet, people can enjoy all the benefits they have to offer while maintaining good overall health.
