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Eggs - Nutritional Information




Eggs

EGGS-traordinary News...



Protein, protein, protein...seems like we hear a lot about protein these days and people often ask what types are the best? Well the good old egg might just be the answer! Eggs are an excellent source of protein as well as an abundant source of vitamins and minerals. In fact, eggs contain the highest source of protein available and are used as the standard by which other proteins are compared.

There's no need to avoid eggs on a heart-health diet. Even cholesterol-lowering diets allow moderate amounts of whole eggs. There is no limit on egg whites, since they're cholesterol and fat-free. Eggs have a BV (biological value--the efficiency of protein used for growth) of 93.7%. Comparable values are 84.5% for milk, 76% for fish, and 74.3% for beef.

Eggs are relatively inexpensive, last a while in the fridge, and are easy to prepare! With all the media attention on cholesterol, consumers often lose sight of the fact that eggs are a nutrient rich, affordable contributor to a healthy diet. A good tip to keep in mind is for every whole egg, add 2 eggwhites. This will balance out the fat and protein ratios. Ex: If you prepare an omelet, use 2 whole eggs and 4 whites (about 220 calories, 28 grams high quality protein, and 10 grams of fat--not to mention the array of essential vitamins and minerals) Check out the chart below for the complete nutrient value of the egg:

Nutrient Content of a Large Egg

Nutrient Whole Egg Egg White
Calories (cal) 75 17
Protein (g) 6.25 3.52
Total fat (g) 5.01 0
Carbohydrate (g) 0.6 0.3
Saturated fat (g) 1.55 0
Mono fat (g) 1.91 0
Poly fat (g) 0.68 0
Cholesterol (mg) 213 0

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