Nutritional Value of Eggs



egg-yolks-1194551_960_720Eggs are essential for our everyday diet. They are a good and cheap source of proteins, vitamins and minerals. That is why one of the greatest debates in the field of nutrition is about this nutrition bombs.

The first and well known question is: What is better for you? Eating the whole egg or just the egg white (albumin)?

The short answer is that, it depends whether you have high cholesterol or some other type of heart and artery disease, and whether you are an active person living a healthy lifestyle. There is a short list of a few more diseases that can prevent us from eating eggs and egg yolks.

The truth is that 100% of the saturated fat and 100% of the cholesterol in the egg comes from the yolk. However, recent studies have shown that the regular consumption of two eggs per day does not affect a person’s lipid (cholesterol) profile and may, in fact, improve it. But, if you are on a high protein diet and you are taking more than two eggs per day, it is recommended that you eat one whole egg, and only the egg whites from the rest of the eggs.

Conclusion is that if you are a healthy person, two eggs per day is not an alarming quantity. Still, it’s better for you if you are an active person. If you are taking more than two eggs per day, take in mind that you need to eat one whole egg and only the egg whites from the rest of the eggs.eggs-1694991_960_720

While we are on this subject, it is important to add that the egg yolk actually has very essential nutrition molecules for us.

  • Nutrients in the egg white and egg yolk:
Nutrient White Yolk % Total in White % Total in Yolk
Protein 3.6 g 2.7g 57% 43%
Fat 0.05g 4.5g 1% 99%
Calcium 2.3 mg 21.9 mg 9.5% 90.5%
Magnesium 3.6 mg 0.85 mg 80.8% 19.2%
Iron 0.03 mg 0.4 mg 6.2% 93.8%
Phosphorus 5 mg 66.3 mg 7% 93%
Potassium 53.8 mg 18.5 mg 74.4% 25.6%
Sodium 54.8 mg 8.2 mg 87% 13%
Zinc 0.01 mg 0.4 mg 0.2% 99.8%
Copper 0.008 mg 0.013 mg 38% 62%
Manganese 0.004 mg 0.009 mg 30.8% 69.2%
Selenium 6.6 mcg 9.5 mcg 41% 59%
Thiamin 0.01 mg 0.03 mg 3.2% 96.8%
Riboflavin 0.145 mg 0.09 mg 61.7% 48.3%
Niacin 0.035 mg 0.004 mg 89.7% 9.3%
Pantothenic acid. 0.63 mg 0.51 mg 11% 89%
B6 0.002 mg 0.059 mg 3.3% 96.7%
Folate 1.3 mcg 24.8 mcg 5% 95%
B12 0.03 mcg 0.331 mcg 8.3% 91.7%
Vitamin A 0 IU 245 IU 0% 100%
Vitamin E 0 mg 0.684 mg 0% 100%
Vitamin D 0 IU 18.3 IU 0% 100%
Vitamin K 0 IU 0.119 IU 0% 100%
DHA and AA 0 94 mg 0% 100%
Carotenoids 0 mcg 21 mcg 0% 100%

 

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