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Eggs
fit into a healthy, well-balanced diet. One large egg equals
70 calories, 4.5 grams fat (only 1.5g is saturated fat), and
213 milligrams of cholesterol. Egg whites are fat-free and
cholesterol free. An egg is one of nature's most nutritious
creations. Eggs are protein-rich, low in sodium, and contain
a variety of vitamins and minerals. Eggs are inexpensive,
delicious, and easy to cook.
Exquisitely
simple, yet enormously complex, the egg is one of nature's
marvels. Check out the incredible nutritional value of one
simple egg.
Nutrient
Density of The Egg
Percentage of U.S. Recommended Daily Allowances (U.S.
RDA)
| Provided
by 1 Large Egg |
| Protein |
15% |
|
Vitamin
A |
6% |
| Vitamin
C |
Less
than 2% |
Thiamine |
2% |
| Riboflavin |
15% |
Niacin |
Less
than 2% |
| Calcium |
2% |
Iron |
4% |
| Vitamin
D |
6% |
Vitamin
E |
2% |
| Vitamin
B6 |
4% |
Folic
Acid |
6% |
| Vitamin
B12 |
8% |
Phosphorus |
8% |
| Iodine |
15% |
Magnesium |
Less
than 2% |
| Zinc |
4% |
Copper |
Less
than 2% |
| Biotin |
4% |
Pantothenic
Acid |
6% |
All
for only 80 calories (4% of daily intake on an 1800 calorie
diet)
And
only 5 grams of fat (1 gram polyunsaturated, 2 saturated and
2 monounsaturated)
Egg
Composition |
 |
| A.
Shell
- Outer
covering of egg, composed of calcium carbonate
- May
be white or brown depending on breed of chicken
- Color
does not affect quality, cooking characteristics,
or nutritional value
B.
Air Cell
- Pocket
of air formed at the large end of the egg
- Caused
by contraction of contents
- Increases
in size with age
C.
Yolk
- Yellow
portion of egg
- Color
varies with feed of the hen, but doesn't indicate
nutritional content. Brown eggs usually have darker
colored yolks
D.
Vitelline (yolk) Membrane
- Clean
seal which holds egg yolk
E.
Shell Membranes
- Two
membranes - inner and outer shell membranes - surround
the albumen
- Provide
protective barrier against bacterial penetration
- Air
cell forms between these two membranes
F.
Thin Albumen
- Nearest
to the shell
- Spreads
around thick white of high-quality egg
G.
Chalaza
- Twisted,
cordlike strands of egg white
- Anchors
yolk in center of egg
- Prominent
chalaza indicates high quality
H.
Thick Albumen (white)
- Excellent
source of riboflavin and protein
- Stands
higher and spreads less than thin white in high-quality
eggs
- Thins
and becomes indistinguishable from thin white in low-quality
eggs
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Eggs are graded
for both quality and size; however, quality and size are not
related. Eggs should be selected on the basis of both.
Large eggs may be of high or low quality, and high-quality
eggs may be of any size.
Click
here for diagrams & more information.
| How
long will an egg keep? |
Fresh
shell eggs can be kept refrigerated in their carton for at
least 4-5 weeks beyond the pack date. Quality losses should
be insignificant if the eggs are refrigerated as soon as possible
after purchase from a refrigerated case.
Hard-cooked
eggs should be kept in the refrigerator for up to one week.
For more tips about
Care of Eggs, please click here: Care
of Eggs
For
a printable version of this chart, please click here.
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