Eggs have always been a staple food. The selection of eggs at most grocery stores used to be very limited, but nowadays the panoply of choices is almost overwhelming: omega-3 enriched, organic, free-range and more. The size also varies, from small to extra large. Moreover, eggs come in two different colors, white and brown. The color of the egg makes no difference nutrition-wise.
Brown Vs. White Eggs
The color of eggshells ranges from white to brown, and mainly depends on the breed of the hen. White hens, with white feathers and white ear lobes, tend to lay white-shelled eggs. Red hens with red feathers and red ear lobes produce brown eggs. This difference in color does not impact the nutrition value of the eggs, nor does it influence their quality or taste.
Nutritional Value
The size of the egg influences its nutritional value. The calorie content of a small egg versus an extra large egg ranges between 54 and 80 calories. A standard large egg, either brown or white, contains, on average, 72 calories, less than 0.5 g of carbohydrates, 6 g of protein, and 5 g of fat.
One egg counts as a 1 oz. equivalent of the meat and beans group in MyPyramid. The amount of food required from this group depends on your age, gender and physical activity level, but usually varies between five and six and a half servings a day for adults.
Protein
Eggs are rich in high-quality protein, with 6 g per egg. An egg contains all the essential amino acids, and has a protein score of 93.7 percent, using the Biological Value Measurement.
Protein is a nutrient known to promote satiety, and a study published in the Journal of the American College of Nutrition in 2005 investigated the satiating power of eggs. The women included in the study either ate two scrambled eggs with two slices of toast and 1 tbsp. calorie-reduced fruit spread, or a bagel with 2 tbsp. cream cheese and a non-fat yogurt. Each breakfast contained around 350 calories. When a lunch of pasta with marinara sauce and sliced apples was served, three and a half hours later, the women in the egg breakfast group ate significantly less calories--about 160 calories less--thanks to increased satiety from their breakfast. The American Egg Board states that "eggs eaten at the start of the day can reduce daily calorie intake, prevent snacking between meals and keep you satisfied on those busy days when mealtime is delayed."
Cholesterol
One large egg contain 212 mg of dietary cholesterol. However, the American Egg Board reports that "nearly one out of four--24 percent--Americans still avoid eggs for fear of dietary cholesterol, even though 30 years of research has never linked egg consumption to heart disease," and claims that "eating one or more eggs a day did not increase the risk of heart disease or stroke among healthy adults, and eating eggs may be associated with a decrease in blood pressure." Eggs are safe for most healthy people, but if you are at high risk of cardiovascular disease, talk to your doctor or dietitian to get the best recommendation.
Antioxidants
Eggs—more specifically the egg yolks—contain the carotenoids lutein and zeaxanthin. These antioxidants are also present in dark leafy greens, but appear to be more easily absorbed in egg yolks. Lutein and zeaxanthin protect the eyes by reducing the risk of developing cataracts or other age-related macular degeneration.
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