Egg Nutrition Facts | Facts about Eggs | NaturoCosmos

Egg is the most versatile food across the globe. For about thousands of years, eggs are being consumed by people. Even though many animals produce eggs, the most common choice is that of chicken. Let us discuss about Egg Nutrition Facts, and its benefits.



Eggs contain many vitamins and minerals. These are also a part of the healthy foods available. Also, this is the food that is available worldwide. 


Benefits of Eggs

The nutritional value of eggs can provide various health benefits

Strong Muscles:


The protein present in the egg helps in building muscles. Also helps in repairing and maintaining the body cells.

Brain Health:


Eggs contain vitamins and minerals. These are useful for the development of the brain and nervous system.

Source of Energy:


Eggs contain all the necessary nutritional values to provide energy to the body.



Provides Immunity:


Eggs contain Vitamin A, Vitamin B12, and Selenium. These are helpful in providing immunity.

Eliminates birth disabilities during pregnancy:


Folic acid is available in eggs. This eliminates disabilities like spina bifida for the fetus during pregnancy.

Useful for Eyes:


The lutein and zeaxanthin present in eggs helps to end Macular degeneration. Also, this is the main reason for the age-related blindness. Other vitamins present in eggs also help in providing good eyesight.

Weight Loss:


Consumption of eggs provides a feeling of satiety. This is because of the protein content in the eggs. This helps in reducing the desire to eat more. Also, help in reducing the consumption of more calories.

Skin Health:


The vitamins and minerals present in the egg helps to maintain skin health. Also, they help in eliminating the breakdown of body cells. Also, this immune system is useful for good skin health.

Summary


Consuming eggs provide several health benefits. Also, the facts about eggs include strengthening muscles, improving immunity, weight loss, and eliminating birth disabilities, etc.


Egg Nutrition Facts: White Vs Yolk


When comes to the nutritional part, nutritional values differ a lot for egg white and egg yolk. The egg nutrition facts include egg white nutrition facts and yolk nutrition facts.

In general, a normal egg weighs up to 50 to 60 grams.

Energy: 


The egg contains all the required energy to produce the chick in its yellow. Hence, the yellow of the egg compromises the major part of the energy source. 

Total: 72 KCal

White: 17 KCal

Yellow: 55 KCal

Carbohydrates:


Egg contains 0 Carbohydrates. Having no carbohydrates is the reason for treating egg as a weight loss diet.

Total: 0 Grams

White: 0 Grams

Yellow: 0 Grams

Proteins:


The main reason for the consumption of the egg is because of its protein content. It contains 7 grams of protein. Out of which 4 grams is available in egg whites and the other 3 grams is available in the yolk.

Also, the digestive system absorbs all the protein present in the egg. This is in contrast with the plant protein. But many people consume only the white part of the egg. This makes them absorb only 4 grams of protein.

Total: 7 Grams

White: 4 Grams

Yellow: 3 Grams

Fat:


An egg contains 5 grams of fat. Egg white contains 0 grams of fat. All the 5 grams is available in the yolk itself. This is because the yolk is prominent in producing the chick. Hence all the energy and strength in an egg is available in the yolk itself.

Total: 5 Grams

White: 0 Grams

Yellow: 5 Grams

Calcium:


Egg contains 34mg of calcium. Egg whites contain 12.5 mg of calcium whereas the yolk contains 31.5 mg of calcium.

Total: 34 mg

White: 12.5 mg

Yellow: 31.5 mg

Phosphorus:


Phosphorus content available in eggs is 72 mg. Out of which egg white content is 5 mg and egg yolk content is 67 mg.

Total: 72 mg

White: 5 mg

Yellow: 67 mg

Sodium:


Sodium is very important for the body's metabolism. Egg whites contain 55 mg of sodium and egg yolk contains 8 mg of sodium. The total sodium present in an egg is 63 mg.

Total: 63 mg

White: 55 mg

Yellow: 8 mg

Potassium:


Potassium is another important component of the body's metabolism. Egg whites contain 54 mg of potassium and yolk contains 19 mg of potassium. The total egg contains  73 mg of potassium.

Total: 73 mg

White: 54 mg

Yellow: 19 mg

Vitamin A:


Vitamin A present in the total egg is 245 iu (International Units). All the available Vitamin A is present in the egg yolk itself. Egg white contains 0 iu of Vitamin A.

Total: 245 iu

White: 0 iu

Yellow: 245 iu

Vitamin E:


Vitamin E provides antioxidants to the human body. Also, it provides anti-aging benefits. Also, adults need 15 mg of Vitamin E daily.

An egg contains 1 mg of Vitamin E. This 1 mg is available in the egg yolk itself. Egg white does not contain Vitamin E.

Total: 1 mg

White: 0 mg

Yellow: 1 mg


Vitamin B12:


Vitamin B12 is high on non-vegetarian food. An egg contains 0.36 micrograms of Vitamin B12. Out of which, 0.33 micrograms of Vitamin B12 is available in egg yolk. Egg white contains 0.03 micrograms of Vitamin B12.

Total: 0.36 micrograms

White: 0.03 micrograms

Yellow: 0.33 micrograms

Omega-3 Fatty Acids:


Omega-3 fatty acids help in improving good cholesterol (HDL). An egg contains 39 mg of omega-3 fatty acids. All the 39 mg is available in the egg yolk itself. Egg white contains 0 mg.

Total: 39 mg

White: 0 mg

Yellow: 39 mg

Cholesterol:


Cholesterol is one of the main components available in the egg. Also, all the cholesterol available in the egg is present in the yolk itself. This is the reason people do not consume yolk and only consider egg white.

Because of this, people are missing all the egg nutrition facts available in the yolk. They are not considering the 60% nutrients available in the form of yolk. Only people consume 40% of the nutrients in the form of egg whites.

Total: 220 mg

White: 0 mg

Yellow: 220 mg

Summary


Most of the nutrient values of egg are available in its yolk. But cholesterol is the main component in the yolk. Also, many of the people, and even doctors and nutritionists, tell to end yolk for cholesterol.

Because of this, people are not only losing the nutrients in the egg but are also consuming fewer proteins. The actual protein ratio is 4 grams in egg white and 3 grams in the yolk.


Plastic Eggs - A Myth


We are often hearing the news in the social media about the adulteration of eggs. The adulteration is in the form of plastic eggs, synthetic eggs, or fake eggs from china.

Also, social media talks about finding the difference of fake eggs from the real ones. These include:

    1. Sound produced by shaking the egg. Real egg does not produce sound whereas the fake one produces.
    2. Dipping the egg in water. The real one immerse in water and the fake one floats.
    3. Breaking the egg and finding the layers of the eggshell. Real one will have soft, thin, and connected layers. The other one will not have.
    4. Mixing the yolk with the egg white. Real one is hard to mix, whereas fake one is easy to mix.
    5. Boil the egg and keep the egg at room temperature for 2 days. Real egg will be as is whereas the outer layer of the fake egg turns into plastic. 

      With all this propaganda, People fear consuming eggs nowadays.

      But is it really that a fake egg exists?

      An Absolute No. There are no fake eggs.

      In fact, a fresh egg will be in good condition for up to 10-20 days in summer. In winter and rainy seasons, the egg will be in good condition for up to 30-40 days.

      Generally, the fake condition for the egg appears in summer. This is because of exposing eggs to 40-45 degrees temperature for over 10 days. The egg loses its moisture and floats on water.

      Also, the shell of the egg is natural. Its reproduction is not possible. Also, it is very difficult to build the albumen, shell and membrane structures.


      When the egg is not stored in the proper manner, the egg yolk and the albumen will get mixed. This is especially during summer. Because of this, the egg will lose its good condition.  Hence, it behaves with the earlier discussed properties.

      So, two things are clear about the fakeness of eggs:

      • There is no proper technology, or in fact, it is impossible to produce a fake egg. This is for having the same structure resembling a natural egg.
      • In a country like India, the maximum retail price of an egg is Rs.5/-. It is impossible for the vendors to sell the so-called artificial egg at the same price. This is even if one adopts a super technology producing a structure like a natural egg.

      Also, The FSSAI, Food Safety and Standards Authority of India, mentioned the myths about the plastic eggs in its guidance note.


      Summary


      There are no plastic eggs. It is only a myth. 

      It is very complicated to produce a fake egg. Also, there is no proper technology to produce a structure resembling a natural egg. Even on the production of a fake egg, a vendor cannot provide at the same cost equal to a natural egg.

      FSSAI also confirmed the same in its guidance note.


      Vegan Alternatives to Eggs


      Egg definitely contains nutritional values and a good amount of proteins. But, there are vegan alternatives available to the egg which are far rich in nutrients.

      The best alternatives are Green Gram and Groundnuts.

      Consider raw green gram seeds equal to the weight of an egg i.e. 50-60 Grams.

      The nutrient values include:


      Raw Green Gram (50-60 Grams)

      Egg (50-60 Grams)

      Energy: 210 KCal

      Energy: 72 KCal

      Protein: 15 Grams

      Protein: 7 Grams (When consumed with yolk)

      Fat: 0.78 Grams

      Fat: 5 Grams

      Cholesterol: 0 Milli Grams

      Cholesterol: 220 Milli Grams

      Fiber: 2.5 Grams

      Fiber: 0 Grams


      Furthermore, sprouting the green gram will increase the energy and protein levels.


      Sprouted Green Gram (50-60 Grams)

      Egg (50-60 Grams)

      Energy: 225 KCal

      Energy: 72 KCal

      Protein: 25-30 Grams

      Protein: 7 Grams (When consumed with yolk)

      Fat: 0.78 Grams

      Fat: 5 Grams

      Cholesterol: 0 Milli Grams

      Cholesterol: 220 Milli Grams

      Fiber: 2.5 Grams

      Fiber: 0 Grams    


      It is evident that the nutrition facts of green gram sprouts are far rich compared to an egg. 

      Also, groundnuts act as a better alternative for eggs in providing nutritional values.

      Advantages of Sprouts:


      • The energy levels of sprouts are 3 times more compared to an egg. 
      • The protein levels of sprouts are 4 times more compared to an egg. This is even on the consumption of the egg along with its yolk. 
      • Sprouts contain 0 cholesterol. 
      • Sprouts are rich in fiber.
      • The cost of sprouts is almost all same or less when compared to an egg.
      • When consumed, eggs produce a meat-like smell. No smell for sprouts.

      Summary


      Even though eggs contain nutritional values, the vegan alternatives provide the best nutrients. Especially green gram and groundnuts are of the kind. These are far better in nutrients compared to eggs at the same cost.





      Last Word


      Egg nutrition facts include the nutrients both from egg white and egg yolk. Also, one can drop egg yolk, only if they suffer from chronic ailments like heart disease or diabetes, etc. Else, there will be no chance of consuming the vital nutrients available in the yolk. In other words, people consume only 40% of the nutrients in an egg.

      Plastic eggs are only a myth. It is very complicated to produce a fake egg. Also, there is no proper technology to produce a structure resembling a natural egg. Even on the production of a fake egg, a vendor cannot provide at the same cost equal to a natural egg. Also, FSSAI confirmed the same in its guidance note.

      Vegan alternatives including green gram and groundnuts provide the best nutrients. These are far better in nutrients compared to eggs. 

      It will be the best option to consume the vegan alternatives instead of depending a lot on eggs.

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