Here’s The Nutritional Value of Egg

Regarding the nutritional value of egg, it is noteworthy and important to have this knowledge that eggs make available a wide variety of high quality nutrients that are easy to digest and are of great value for the healthy development of the body.

Looking at the structure, you will notice that the embryonic disk contained in an egg is surrounded by a significant amount of reserve nutritive material.

Egg’s structure consists of the following:

1. Shell; which has a protein base of 4% of its weight, a portion of water and air and microorganisms
2. Air space; formed between two membranes that protect the egg white
3. Membrane; protects the contents of the egg, however quite porous
4. Egg white; formed of water and protein
5. Chalaza; formed of protein called ovomucin
6. Embryonic disk; contains the germinal cell
7. Yolk; contains the most nutrients (the main nutritional value of egg) within the egg such as proteins, fats, minerals and vitamins A, D, E and B.

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Egg Composition

Energy                  =       149 kcal = 625 kj

Protein                 =       12.5 g

Carbohydrates     =       1.22 g

Fiber                     =       ___

Vitamin A             =       191 μg RE

Vitamin B₁            =       0.062 mg

Vitamin B₂            =       0.508 mg

Niacin                   =       2.61 mg NE

Vitamin B₆            =       0.139 mg

Folate                   =       47.0 μg

Vitamin B₁₂           =       1.00 μg

Vitamin C             =       ___

Vitamin E             =       1.05 mg ∝-TE

Calcium                =       49.0 mg

Phosphorus          =       178 mg

Magnesium          =       10.0 mg

Iron                       =       1.44 mg

Potassium             =       121 mg

Zinc                       =       1.10 g

Total Fat               =       10.0 g

Saturated Fat       =       3.10 g

Cholesterol           =       425 mg

Sodium                 =       126 mg

 

This is the % daily value provided by 100 grams of egg

Percentage Composition

Fat                        =       10.0%

Protein                  =       12.5%

Carbohydrates     =       1.22%

Minerals               =       0.940%

Water                   =       75.3%

Composition of a 65 g egg

	Eggshell	Egg white	Yolk
Water (g)	0.07	34.27	9.95
Protein (g)	0.26	4.2	3.1
Fats (g)	0	Traces	5.85
Sugars (g)	0	0.6	0.2
Minerals (g)	6.2	Traces	0.298
Vitamins (g)	0	0	0.002
Total	6.53	39.07	19.4

 

In essence, when we talk about the nutritional value of egg, the following are the nutrients that are found in the egg. They are:

1. Fats
2. Protein
3. Vitamins
4. Minerals
5. Trace elements

Fats

In nutritional value of egg, fats represent about 10% of the edible portion of the egg. The following are the various types of fats in an egg. They include:

1. Triglycerides: Mono and polyunsaturated fatty acids. They all surpass saturated fats.
2. Phospholipids: They are lecithin and they act act as emulsifiers
3. Other fats such as cholesterol (in every 65 grams of egg, there are about 250 mg (cholesterol)

Percentage Distribution of Fatty Acids

Polyunsaturated             =       1.36 g

Saturated                        =       3.10%

Monounsaturated         =       3.81%

Protein

In egg white as well as the yolk, various proteins are found. Protein in egg represent about 12.5% of the edible portion.

When we talk about the quality, amino acids proportion that form egg proteins are somewhat more closely approximates the ideal for humans than any other food.

Therefore, the biological value of egg proteins is 94%. This is in accordance with the information provided by Dr. George Pamplona-Roger in his book, Encyclopedia of Foods and their healing power“.

Proteins in egg are easily digested and assimilated, especially when properly cooked. Proteins coagulate and easily foam when beaten because they incorporate tiny air bubbles.

Therefore, they permit preparation of lighter foods, such as meringues, soufflé and omelets.

Egg white promote emulsion, a mixture of two different liquids and due to its lecithin content, the yolk is a better emulsifier than egg white.

Vitamins

In nutritional value of egg, they are a good source of vitamin A and E. Again, after fish liver oil, egg is the most significant natural source of vitamin D.

Hydrosoluble: Here, all of the B group vitamins are contained in the egg, even vitamin B₁₂. One egg provides one-third of the RDA for an adult. Also note that in nutritional value of egg, there is no vitamin C.

Minerals

All minerals are present in egg and their potassium and iron content are quite notable. Eggs have sodium content that is relatively high.

Iron in egg is non-heme just like the one in vegetables and this results to its difficulty to be absorbed. Since there is no presence of vitamin C in eggs, the presence of this vitamin from other foods will certainly improve its availability and the absorption is somewhat easier.

Sodium is relatively high and it is important to mind how you consume eggs since this mineral is consumed in excess in the Western diet.

Trace Elements

There is zinc and selenium and it is noteworthy that zinc in eggs is readily an antioxidant in the body’s cells. Science Direct has more insights regarding nutritional value of egg.

Nutritional value of Egg and Benefits

One of the benefits of eating eggs is that eggs do not produce uric acid, unlike other protein source like fish, legumes or meat.

Eggs promote healthy growth and this is because they can contribute to the nutritional needs of children and even adolescents especially in the period of rapid growth. According to Good House Keeping, eggs improve brain health.

One of the benefits of eggs regarding the nutritional needs is that egg’s proteins, minerals, fats and vitamins are easily digested and the fats in the egg yolk are emulsified, thereby promoting their digestion.

Other information you should note regarding the nutritional value of egg is that egg is deficient in the following nutrients

1. Vitamin C
2. Fiber
3. Carbohydrates

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