Eggs, rich in high-quality protein, are a nutritious and inexpensive meat substitute. They are low in calories and may be eaten alone or used in a wide variety of recipes, such as sauces and baked goods. This versatile food, once shunned for their high cholesterol content, may be part of a healthy diet for most individuals. In addition to protein, eggs are rich in vitamins and minerals essential for optimal health.
Basic Nutrient Values
One egg is the equivalent, for protein, of 1 oz. of red meat. According to the U.S. Department of Agriculture, Agricultural Research Service, one whole large egg provides 75 calories, 6 g of protein, 5 g of fat, 1.6 g of saturated fat, 0 g of carbohydrate, 63 mg of sodium and approximately 213 mg of cholesterol. Most of an egg's protein is in the white portion while the cholesterol is found in the egg yolk. Although yolks are cholesterol-rich, the yolks are high in many essential nutrients.
Protein Quality
Egg protein is a common reference to which the quality of other protein sources is compared. Egg-white protein is referred to as egg albumin and is often used by athletes and bodybuilders in powdered supplement form. Egg protein has a score of 100 on the biological value index, meaning it contains all of the essential amino acids, and has a perfect score of 1.0 on the Protein Digestibility Corrected Amino Acid Index (PDCAA). These indexes measure a protein's completeness and quality.
B Vitamins
Eggs are high in vitamin B2 or riboflavin and vitamin B12 or cobalamin. One large egg provides 0.25 mg of riboflavin, meeting 15 percent of the recommended daily value for this nutrient as well as 0.6 mcg of vitamin B12, or nearly 10 percent of the recommended daily value. Riboflavin, like other B vitamins, is needed for energy metabolism or breaking down the foods you eat into energy your cells can use. Vitamin B12, found almost solely in animal foods, is important for making genetic material, or DNA, as well as red blood cells. All of the B vitamins are important for promoting a healthy nervous system.
Antioxidants
Egg yolks, according to the Iowa Egg Council, are rich in two antioxidants known as lutein and zeaxanthin. The content of these antioxidants in an egg yolk varies and depends upon the hen's diet, however, it has been reported that the body's ability to utilize the lutein and zeaxanthin in egg yolks is better than that found in leafy greens, such as spinach, according to an article published in the "Journal of the American College of Nutrition" in 2004. Eating 1.3 egg yolks daily increases blood lutein and zeaxanthin levels significantly. These antioxidants promote eye health and those with increased blood levels experience lower rates of developing age-related macular degeneration.
Trace Minerals
Eggs are a good food source of several essential trace minerals, selenium, molybdenum and iodine, according to the World's Healthiest Foods website. One large egg provides 13.5 mg of selenium, meeting 19.5 percent of the recommended daily value; 7.5 mcg of molybdenum, or 10 percent of the recommended daily value; and 23.7 of mcg iodine, or nearly 16 percent of the recommended daily value. Selenium helps prevent cells from damage, promotes immune system health and is necessary for regulating the thyroid hormone. Molybdenum, according to the Oregon State University, is a key component of the enzyme sulfite oxidase, which is used to metabolize certain amino acids, or building blocks of protein. Like selenium, iodine is important for proper thyroid function.
References
- U.S. Department of Agriculture, Agricultural Research Service: Nutritive Value of Foods
- BodyBuildingForYou.com: Egg Protein, Egg White, and Egg Protein Powder Supplements
- World's Healthiest Foods: Eggs
- Iowa Egg Council: Egg Nutrition
- "Journal of the American College of Nutrition"; Lutein and zeaxanthin and their potential roles in disease prevention; JD Ribaya-Mercado et al.; 2004
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