All About Eggs : Nutrition, Benefits, How to Choose and More

All About Eggs : Nutrition, Benefits, How to Choose and More

Eggs are one of the few foods that is classified as ‘superfood’. Eggs are loaded with nutrients, some of which are rare in modern diet. Eggs are incredibly nutritious and contains various trace nutrients that are important for health. In fact, eggs can be classified as the perfect food. They contain a little bit of almost every nutrient you need. Although eggs are known to be high in cholesterol, however, it is important to keep in mind that cholesterol in the diet doesn’t necessarily raise the cholesterol in blood. In 70% people, eggs don’t raise cholesterol at all. Eating eggs is also a great way to increase high density lipoprotein or HDL in the body. Another important nutrient that most people don’t know exists is Choline. Choline is a very important substance and is often grouped with the B vitamins. Let us know more about eggs!

Nutritional Facts (1 medium sized egg)

Whole EggEgg WhiteEgg Yolk
Protein7 grams4 grams3 grams
Carbs0.2 grams0.2 grams
Fat5 grams5 grams
  • Apart from this, 1 medium sized egg contains Vitamins B12, B2, B5 and A
  • It also contains small amount of calcium, zinc, potassium, iron, manganese, folate and vitamin D and E
  • Eggs are also known to be loaded with antioxidants

Important facts about eggs

  • Eggs are high in protein and low in everything else
  • Eggs are 90% water and 10% protein
  • They are low on vitamins and minerals
  • Eggs are low on antioxidants such as lutein and zeaxanthin
  • Try and eat 1 while egg with 1 or 2 egg whites
  • Don’t consume only egg whites to avoid calories or fat

Health benefits of eating eggs

  • One of the most nutritious food on earth
  • Improves cholesterol profile and reduces the risk of heart diseases
  • High in choline, an important nutrient for brain
  • Contains high quality protein
  • Eggs are loaded with antioxidants like lutein and zeaxanthin
  • Eating eggs assists in weight loss
  • Good for muscle building and bones health
  • Eggs make you feel full and help you control appetite
  • Boosts metabolism
  • Improves energy level
  • Good for overall health, skin and hair

How many eggs in a day

  • Low activity level – 1 / 2 eggs in a day
  • Moderate activity level – 3 eggs, 1 whole and 2 egg whites or 2 whole and 1 egg white
  • High activity level and body building – 6 / 8 eggs (2 whole rest all egg whites)

Always eat eggs in cooked form

  • Eggs in cooked form are better
  • It increases protein absorption and digestibility of the eggs
  • Eating raw eggs prevents nutrient absorption
  • Eating raw eggs can cause bacterial contamination and even food poisoning

Which is the best way of eating eggs ?

  • Boiled eggs are the best way to consume eggs
  • One boiled egg has about 77 calories
  • An egg omelette on the other hand has about 1/2 tsp oil and has about 98 calories

Brown eggs vs white eggs

  • Brown eggs are obtained from red hens
  • White eggs come from the white hen

Nutrition and taste

  • Brown eggs and white eggs both have the same nutrition and taste. The difference in nutrition and taste in eggs comes from the difference in fodder fed to the hen


  • Young hen lay eggs with harder shells while older hen lay eggs with thinner shells irrespective of the colour


  • Brown eggs are a little bigger in size


  • Brown eggs are more expensive than the white eggs
  • There is no difference is cooking, nutrition and quality in white or brown eggs
  • Usually hen with white earlobes lay white eggs and hen with red earlobes lay brown eggs
  • Brown eggs are more expensive as they are produced by larger, dual purpose breed which can be used for both meat and egg production

How to choose healthy eggs

  • Make sure the eggs are organic
  • The eggs should come from range or cage free hen
  • Where the eggs are sourced from is vital
  • Genetically modified diet to the hen is not good
  • Cage and range free hen get adequate sunlight which results in production of omega 3 an very important component

Storing the eggs

  • Store the eggs in the refrigerator
  • Eggs can be stored upto 3 / 4 weeks in a refrigerator
  • A boiled egg can be stored upto 6 / 7 days
  • Smelly eggs should be discarded
  • When put in water, rotten eggs folate

Eggs are important to be included in your diet. Eggs are one of the very few super food. However an all and only egg diet should never be resorted to. The human body demands food from all food group. Eggs don’t have carbs which are essentially required by the body. The fibre needed by the body comes from the carbs. Eggs are an important source of nutrition but eating in the right quantity, at the right time and from the right source is very important.

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