There are so many ways to prepare eggs, and it is hard not to love them. Eggs are incredibly nutrient-dense, which means they provide you with a high level of proteins and vitamins related to the calories they contain. Nutrition facts for eggs are a perfect source of protein and choline, and they also reside with several B vitamins, along with vitamins D and A. Whether you boil, fry, scramble, or bake the eggs, they are light, healthful, and nutritious, also, they won’t raise blood cholesterol levels.
Nutrition facts for 1 egg contains 78 calories, 4.97g of total fat-1.55g is Saturated Fat & 2.587g of trans fat, 212 mg of cholesterol, 70mg of sodium, 0.38g of carbohydrates, 6.29g of protein, 147 mg of choline, which supports and help memory and mood. The following nutrition information is provided by the USDA nutrition facts for 1 egg (50g).
- Calories: 78
- Fat: 5g
- Sodium: 62mg
- Carbohydrates: 0.6g
- Fibre: 0g
- Sugars: 0.5g
- Protein: 6g
- Choline: 147 mg
Carbs
Eggs are a low-carb food, which provides less than 1 gram of carbohydrate nutrition facts for 1 egg. Nutrition facts for eggs have a tiny amount of sugar and no fiber.
Fat
There is 4.97 grams of fat per egg. About 1.6 grams is saturated fat, and the rest 2.587g is trans fat, where 0.682g is polyunsaturated and 1.905g monounsaturated fat. Preparing eggs with more fat (like frying them in butter or oil) will add fat & calories to your meals. The yolk contains most of the fat in an egg. About 55 calories are provided by the yolk of the egg which is worth combined fat & protein.
Protein
Eggs are a very good source of high-quality, complete protein. Most of the protein is found in the egg white: There are 4 to 5 grams of protein, 17 calories, and there is no fat in a single large egg white. Egg whites are also a good source of leucine, an amino acid that helps in weight loss.
Vitamins and Nutrients
Nutrition facts for eggs provide important vitamins and nutrients. They have vitamin D which is important for the absorption of calcium, and phosphorus, vitamin A which is for healthy vision, skin, and cell growth, and also contains two B-complex vitamins that your body needs to convert food into energy. Nutritional Facts for eggs are also a good source of riboflavin, selenium, and choline.
Eggs are filled with nutritional values. But the nutrition facts for eggs may vary, whether you eat a whole egg or only egg white.
Egg white is a clear & thick liquid that surrounds the bright yellow yolk of an egg.
A fertilized egg acts as a protective layer for a growing chicken and defends it from bacteria. It also helps in the growth of the chicken by providing nutrients to it
The below chart will show you the nutritional difference between a whole egg and an egg white: –
| Nutrition Facts for eggs whites | Egg white | Whole Egg |
| Calories | 18 | 71 |
| Protein | 4 grams | 6 grams |
| Fat | Zero grams | 5 grams |
| Cholesterol | Zero grams | 186 mg |
| Vitamin A | 0% of the DV | 27% of the DV |
| Vitamin B12 | 0% of the DV | 19% of the DV |
| Vitamin B2 | 11% of the DV | 18% of the DV |
| Vitamin B5 | 1% of the DV | 15% of the DV |
| Vitamin D | 0% of the DV | 19% of the DV |
| Choline | 0% of the DV | 27% of the DV |
| Selenium | 8% of the DV | 27% of the DV |
Egg White: Low in Calories but high in Protein
An Egg White is high in protein but low in calories. It packed around 67% of all the protein found in eggs.
It provides what is considered a complete protein, which means it contains all nine essential amino acids in that amount which your body needs to function at its best.
Eating egg whites can provide many health benefits due to their high protein content. Also, it helps you to feel fuller for longer as protein can help curb your appetite.
If you are trying to manage your weight, having enough protein is also important for maintaining your body and building muscles.
If you have the intention of losing weight, egg whites are the best choice.
Egg whites: Free of Cholesterol and low in fat
Eggs have been a controversial food item due to their high saturated fat and cholesterol content in the past.
However, most of the cholesterol and fat are found in egg yolk. On the other hand, egg whites only contain pure protein and there is no fat or cholesterol.
And that is why eating egg white is considered healthier than eating the whole egg.
Census studies have shown that for most people, cholesterol in eggs is not a problem anymore. But a small number of people who are called hyper-responders will raise their blood levels by eating cholesterol
It is suggested that most of the nutrients are present in the yolk of an egg.
Here are the highlights for the several benefits that nutrients and proteins in egg yolk may provide:-
- Lower risk for gastrointestinal distress: This is due to the benefits of egg yolk nutrients, such as phosvitin, which may reduce the number of compounds present in the body that cause inflammation.
- Boosted immune system: Compounds called sulfated glycopeptide are present in the membrane of the egg yolk. It stimulates the production of macrophages which are the cells in the immune system that protect our body against infection and disease.
- Lower blood pressure: A study says that egg yolk contains several compounds called peptides that show a reduction in blood pressure.
The nutrition fact of eggs’ micronutrients provide health benefits as the protein, and fat in eggs is beneficial.
Helps Maintain Muscle Mass
Nutrition facts for eggs have a good source of protein. Eating protein-rich food can help you to build & maintain strong muscles, which can become difficult as we age.
Provides Healthy Fat
Nutrition facts of eggs do contain saturated fat, they also give both polyunsaturated fat and monounsaturated fat, which are said to be “good” fats because they have been shown to be helpful in lowering our LDL or “bad” cholesterol & boosting heart health. The American Heart Association says that limit saturated fats to about 13 grams per day if you typically consume about 2,000 calories per day.
Promotes Eye Health
Nutrition facts for eggs are high in the carotenoids lutein & zeaxanthin, which help in protecting our eyes from Macular degeneration (age-related loss of vision).
Supports Brain Health and Development
Choline, of Nutrition facts of eggs, is an excellent source that helps boost cognitive development in utero and also protects you from age-related memory loss & other cognitive impairments.
Egg allergy is one of the most common allergies, especially among kids. Symptoms may include mild rash and stomach pain and in severe cases may include anaphylaxis which is a life-threatening condition. Seek the care of a qualified healthcare professional if you suspect an egg allergy for personalized advice.
It is possible to get allergic to egg white and/or egg yolk. An allergy with hen eggs also means that one is also allergic to goose eggs and duck eggs, as well. Managing nutrition facts for an egg allergy can be complicated because many food items are prepared with eggs. However, eggs are a major allergy, they must be identified on food labels, under the Food Allergen Labelling and Consumer Protection Act.
Some people are concerned about the cholesterol present in the nutrition facts of eggs, but dietary cholesterol (186 milligrams in nutrition facts for 1 egg) and blood cholesterol, which is tested to determine our risk for heart disease, are different. Medical evidence suggests that eating foods that are highly rich in dietary cholesterol will not significantly impact your risk for heart disease. In spite of that, reduce your saturated fat and trans fat intake to keep your blood cholesterol levels at a healthy level.