8/2/2023 0 Comments Macro diet plan egg flowerOne large egg contains about 113 mg of choline. These nutrients offer many excellent health benefits.Ĭholine is essential for brain development, cellular growth and maintenance, bone integrity, nerve function and other critical processes. Health Benefits of Nutrition in EggsĪs seen above, eggs are rich sources of protein and essential vitamins, minerals and omega-3 fatty acids. Pastured eggs tend to offer more nutrition than their conventional counterparts. There are nutritional differences in eggs depending on the feed and conditions of the hens. Most of these nutrients are found in the yolk. Summary: Eggs are rich in protein, healthy fats, and several vitamins and minerals including vitamin A, vitamin B12, selenium and zinc. Beware that this label offers no description of the conditions the hens are living in or the quality of the feed. Pastured Eggs: These eggs come from chickens who spend their time roaming outside, mostly feeding on the pasture (including insects) and some commercial grain-based feed.Īccording to various studies, hens that have access to the outdoors, especially those that are pasture-raised, are your best option, nutrition-wise.įor example, hens that have the ability to roam outside can produce eggs that contain some 3-4 times the amount of vitamin D in their yolks versus their conventional counterparts ( 4).Īnother study found that eggs from pastured hens contained twice as much vitamin E and 2.5 times the omega-3 fats of caged hens ( 5).Īlso, don’t fall for eggs that are simply touted as “ vegetarian.” This simply means the chickens have only been fed grains.One study found that a vitamin D-enriched egg can provide up to 500 IU vitamin D, which already offers the minimum amount recommended ( 3). Vitamin D Enriched Eggs: Similar to omega-3, these come from hens that are fed on a diet that is supplemented with vitamin D.Omega-3 Enriched Eggs: These come from hens (often conventionally raised) that are fed on a diet that is supplemented with omega-3 fat sources like flaxseed or algae.Meanwhile, free-range chickens have the option to roam outdoors. Cage-free means the hens are not raised in a cage, but they could still be living in crowded conditions. Free-Range or Cage-Free Eggs: The definitions of these terms are often stretched.They don’t live in cages and must have access to outdoor areas. Organic Eggs: Organic means the hens were fed organic feed (non-GMO grains) and not treated with antibiotics or hormones.Conventional Eggs: While the carton will certainly not advertise “conventional,” these types of eggs often come from hens that are likely living in cages or especially tight quarters, who are fed grains (and sometimes animal byproducts) and may be treated with antibiotics or hormones.Here’s a quick guide to what these labels mean: There are many different nutrition labels on eggs, and it can be hard to decipher which is the best option. The color just depends on the breed of the chicken. This means if you want to get the most nutritional benefit from an egg, you’ll want to eat the whole thing.Īlso, the color of the egg shells (typically white or brown) has no difference on the nutrition inside. The egg white holds almost 88% water and about 10% protein, while the egg yolk carries much of the other nutrients, including fats, vitamins and minerals ( 2). The nutritional value remains similar no matter the cooking method. They’re also excellent sources of choline and minerals like phosphorus, iron, selenium and zinc.Įggs are a versatile food and can be hard-boiled, soft-boiled, poached, scrambled, fried, or baked. Vitamin B9 (Folate): 22 mcg, 5% of the RDAĪs you can see, eggs are rich in vitamins-in fact, they contain every one except vitamin C.Vitamin B5 (Pantothenic Acid): 0.7 mg, 7% of the RDA. ![]() Vitamin B2 (Riboflavin): 0.3 mg, 15% of the RDA.Fat: 5.3 grams (saturated fat: 1.6 grams).One large hard-boiled egg (50 g) contains roughly ( 1): ![]() The majority of eggs consumed come from chickens, so we’ll focus on the nutrition content of a single chicken egg. Since eggs hold the macro and micronutrients required to produce a baby chick, they’re loaded with vitamins, minerals, protein, and even some healthy fats.
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