The Egg Info

Eggs are a nutrient-dense food, offering a variety of essential vitamins, minerals, and high-quality protein. Here's a detailed overview of their nutritional content:

Macronutrients per Large Egg (50g):

Calories: Approximately 70-74 kcal
Protein: 6.3-6.29 grams
Total Fat: 4.8-5 grams
Saturated Fat: 1.6 grams
Carbohydrates: 0.4 grams
Sugars: 0.2 grams
Cholesterol: 186 milligrams
Vitamins and Minerals:

Vitamin A: 80 micrograms
Vitamin D: 1 microgram
Vitamin B12: 0.5 micrograms
Riboflavin (B2): 0.2 milligrams
Folate: 22 micrograms
Iron: 0.9 milligrams
Phosphorus: 86 milligrams
Selenium: 15 micrograms
Choline: 147 milligrams
Health Benefits:

High-Quality Protein: Eggs provide all nine essential amino acids, making them a complete protein source.
Eye Health: Rich in lutein and zeaxanthin, antioxidants that may reduce the risk of cataracts and macular degeneration.
Brain Health: High choline content supports brain development and function.
Vitamin D Source: One of the few natural food sources of vitamin D, important for bone health and immune function.
Considerations:

Cholesterol Content: While eggs are high in dietary cholesterol, recent studies suggest that moderate egg consumption does not significantly impact heart disease risk in healthy individuals. However, those with specific health conditions should consult healthcare providers regarding egg intake.
Caloric Intake: With approximately 70 calories per large egg, they can fit into calorie-controlled diets.
Incorporating eggs into a balanced diet can provide numerous health benefits, thanks to their rich nutrient profile.