|Eggs - Nutritional Information
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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