Suppression

Eggs

Category: Food

Type

Voluntary

Introduction and description

   

Eggs are laid by female animals of many different species, including birds, reptiles, amphibians, and fish, and have been eaten by humans for thousands of years. In this section I will limit the description to the eggs of birds as they are most available, however, other sorts of eggs also provide valuable nutrients. “Popular choices for egg consumption are chicken, duck, and quail, but the egg most often consumed by humans is the chicken egg, by a wide margin”.

Egg yolks and whole eggs have significant amounts of protein and choline, as well as vitamins and minerals. But the nutrient content is almost entirely determined by how they are kept and what they are fed or are able to eat. A battery chicken produces a pale nutrient poor egg in comparison with a chicken allowed to roam and free to eat grass, weeds as well as possibly corn.

Mass production of chicken eggs is a global industry. In 2009, an estimated 62.1 million metric tons of eggs were produced worldwide from a total laying flock of approximately 6.4 billion hens – not all these birds are kindly reared or properly fed. We buy our eggs from Rachel, our next door neighbour, who keeps free range chickens in a field surrounded by a massively high fence to keep out the foxes. They sleep safely in a straw filled barn overnight.

Nutrients

The following table shows the nutrient content of eggs of various sizes.  The table is for a simple unadulterated whole egg with white and yolk and not from hens fed on exotic feed.  A true free range hen produces eggs with a lovely thick white and a deep yellow orange yolk.  A free range hen also produces eggs which taste nicer. There are minerals missing from the table below - extremely important minerals - which an egg has - sulphur being one of them, but the observations describe some of the extra nutrients.  

Source: US National Nutrient Database for Standard Reference
Release 26   Software v.1.3.1
Nutrient values and weights are for edible portion 

Nutrient

Unit


Value per 100 g


large
50g


extra large
56g


jumbo
63g


medium
44g


small
38g

Proximates

 

Water

g

76.15

38.08

42.64

47.97

33.51

28.94

Energy

kcal

143

72

80

90

63

54

Protein

g

12.56

6.28

7.03

7.91

5.53

4.77

Total lipid (fat)

g

9.51

4.76

5.33

5.99

4.18

3.61

Carbohydrate, by difference

g

0.72

0.36

0.40

0.45

0.32

0.27

Fiber, total dietary

g

0.0

0.0

0.0

0.0

0.0

0.0

Sugars, total

g

0.37

0.18

0.21

0.23

0.16

0.14

Minerals

Minerals

Calcium, Ca

mg

56

28

31

35

25

21

Iron, Fe

mg

1.75

0.88

0.98

1.10

0.77

0.66

Magnesium, Mg

mg

12

6

7

8

5

5

Phosphorus, P

mg

198

99

111

125

87

75

Potassium, K

mg

138

69

77

87

61

52

Sodium, Na

mg

142

71

80

89

62

54

Zinc, Zn

mg

1.29

0.64

0.72

0.81

0.57

0.49

Vitamins

Vitamins

Vitamin C, total ascorbic acid

mg

0.0

0.0

0.0

0.0

0.0

0.0

Thiamin

mg

0.040

0.020

0.022

0.025

0.018

0.015

Riboflavin

mg

0.457

0.228

0.256

0.288

0.201

0.174

Niacin

mg

0.075

0.038

0.042

0.047

0.033

0.028

Vitamin B-6

mg

0.170

0.085

0.095

0.107

0.075

0.065

Folate, DFE

µg

47

24

26

30

21

18

Vitamin B-12

µg

0.89

0.44

0.50

0.56

0.39

0.34

Vitamin A, RAE

µg

160

80

90

101

70

61

Vitamin A, IU

IU

540

270

302

340

238

205

Vitamin E (alpha-tocopherol)

mg

1.05

0.52

0.59

0.66

0.46

0.40

Vitamin D (D2 + D3)

µg

2.0

1.0

1.1

1.3

0.9

0.8

Vitamin D

IU

82

41

46

52

36

31

Vitamin K (phylloquinone)

µg

0.3

0.2

0.2

0.2

0.1

0.1

Lipids

Lipids

Fatty acids, total saturated

g

3.126

1.563

1.751

1.969

1.375

1.188

Fatty acids, total monounsaturated

g

3.658

1.829

2.048

2.305

1.610

1.390

Fatty acids, total polyunsaturated

g

1.911

0.956

1.070

1.204

0.841

0.726

Fatty acids, total trans

g

0.038

0.019

0.021

0.024

0.017

0.014

Cholesterol

mg

372

186

208

234

164

141

Method

Eggs must be one of the most versatile of all foods, they can be used in savoury and sweet dishes.

I just love them lightly boiled with Marmite on toast, but then that is just me.

How it works

see Observations

Related observations