Here are eggs nutrition facts and health benefits. The benefits of eggs mentioned in this article are based on studies.
Eggs are one of the few foods that should be classified as “superfoods.” They are loaded with nutrients, some of which are rare in the modern diet.
Here are eggs nutrition facts and health benefits. The benefits of eggs mentioned in this article are based on studies.
1. Egg nutrition facts
The following nutrition information is provided by the USDA for one large hard-boiled hen’s egg (50g).
Calories: 78
Fat: 5g
Sodium: 62mg
Carbohydrates: 0.6g
Fiber: 0g
Sugars: 0.5g
Protein: 6g
Choline: 147mg
Carbs: Eggs are a low-carb food, providing less than 1 gram of carbohydrate in one large egg. They have a tiny amount of sugar and no fiber.
Fat: There are 5 grams of fat per large egg. About 1.6 grams is saturated fat, and the rest is polyunsaturated and monounsaturated fat. Preparing eggs with fat (like frying them in butter or oil) will add fat and calories to your meal. Most of the fat in an egg is contained in the yolk. The yolk provides about 55 calories worth of combined fat and protein.
Protein: Eggs are a good source of high-quality, complete protein. Most of it is found in the egg white: There are 4 to 5 grams protein, 17 calories, and virtually no fat in a single large egg white. Egg whites are also a good source of leucine, an amino acid that may help with weight loss.
Vitamins and Minerals: Eggs provide important vitamins and minerals. They contain vitamin D (important for the absorption of calcium), phosphorus, vitamin A (for healthy vision, skin, and cell growth), and two B-complex vitamins that your body needs to convert food into energy. Eggs are also a very good source of riboflavin, selenium, and choline.
2. Health benefits of eating eggs
Eggs contain a lot of protein
Protein is essential for the growth and health of the body. It is also needed to make hormones, enzymes, and antibodies. There are 6.28g of protein in one large egg and it contains the 3.6g found in egg whites.
The recommended dietary allowance for protein is 0.8 g of protein per kg of body weight. For example, a person weighing 140 pounds (63.5kg) needs about 51g of protein per day. Eating one egg will provide almost 12% of this person’s daily protein needs.
In addition, one egg has all 9 essential amino acids and the building blocks of protein. These nutritional values are important because the body cannot produce them on its own. Egg whites contain about half protein and only a small fraction of fat and cholesterol.
Eggs contain many vitamins and minerals
Vitamins Eggs are an excellent source of B vitamins, especially vitamins B-2 (riboflavin) and B-12 (cobalamin). Vitamin B-12 is used by the body to make DNA, the genetic material in all of our cells. It also keeps our body’s nerves and blood cells healthy, protects against heart disease and prevents a type of anemia called megaloblastic anemia. Only animal foods naturally contain vitamin B-12. If you’re a vegetarian who doesn’t eat meat, eggs are a good way to make sure you’re still getting B-12.
Eggs also contain a decent amount of vitamins A, D and E, as well as folate, biotin and choline. Most of the vitamins in an egg are found in the yolk. Choline is an important vitamin for the normal functioning of all cells in the body. It ensures the function of cell membranes, especially in the brain. It is essential and should be provided in higher amounts during pregnancy and lactation. One large egg has about 147 mg of choline.
Minerals Eggs provide a good source of selenium, calcium, iodine and phosphorus. The antioxidant selenium helps protect against free radical damage that is linked to aging, heart disease, and even some types of cancer.
Help your ‘good’ cholesterol
This “good” cholesterol, called HDL, seems to go up in people who have three or more eggs a day. Of course, LDL, the “bad” type, goes up, too. But the individual pieces of each get bigger. That makes it harder for the bad stuff to hurt you and easier for the good stuff to clear it away.
Lower your triglycerides
Your doctor tests you for these along with HDL and LDL. Lower triglycerides are better for your health. Eating eggs, especially those enriched with certain fatty acids (like omega-3s), seems to bring down your levels.
Lower your odds of a stroke
Though studies vary, it appears that a daily egg might lower your risk. In a recent Chinese study, people who had about one a day were almost 30% less likely to die from hemorrhagic stroke than those who had none.
Help with portion control
At about 70 calories per egg, you know exactly what you are getting. And they travel easy, too. Hard boil a couple and stick ‘em in your cooler. Add a salad or a couple of slices of bread and you’ve got a quick, healthy lunch.
They’re heart healthy
Surprised? It’s true. Overall, people who eat more of them don’t seem to raise their chances of heart disease. Even people with prediabetes or type 2 diabetes were just as heart healthy after a high-egg diet designed for weight loss. In a recent Chinese study, people who ate about an egg a day were almost 20% less likely than non-egg eaters to develop heart disease.
Help your eyes
Doctors know that the antioxidants lutein and zeaxanthin help keep you from getting eye diseases like cataracts and age-related macular degeneration. Green, leafy vegetables like spinach and kale have them, too. But eggs are a better source. That’s because the fat they have makes it easier for your body to use the nutrients.