Omega-3s are essential fatty acids that reduce inflammation, are important for cognitive function and may reduce chronic disease risk. Egg producers have begun to change hen feed, adding fish oil, flaxseed and algae, in an attempt to produce healthier eggs by increasing the omega-3 in the eggs. Two of these producers are Eggland and Land O' Lakes.
Omega-3 Content
Eggland's Best nutritional fact sheet reports the company's eggs contain 115 mg of omega-3. Land O' Lakes' website says their eggs provide 350 mg omega-3 per serving. According to the United States Department of Agriculture's nutrient database, a large, hard-boiled, regular egg provides 40 mg of omega-3.
Saturated Fat and Cholesterol Content
Regular eggs provide about 5 g of total fat and 1.6 g of saturated fat, with approximately 186 g cholesterol per egg. Omega-3 eggs provide close to the same amounts. For example, Eggland's Best reports its eggs provide about 4 g total fat, 1 g saturated fat, and 175 g cholesterol per egg. Land O' Lakes eggs contain 4.5 g total fat, 1.5 g saturated fat and 215 mg cholesterol.
Vitamin Content
Eggland's Best reports their eggs contain approximately 50 percent more vitamin A and vitamin D, 10 times the vitamin E, and more lutein, B-6 and B-12 than regular eggs. Land O' Lakes website does not report vitamin D, vitamin E, lutein or B vitamin content; the eggs provide 6 percent of the daily value for vitamin A, about 300 IU.
Considerations
The American Heart Association suggests getting between 1 to 4 g of omega-3 daily, depending on current disease status. The Institute of Medicine has established the adequate intake for omega-3 as 1.1 to 1.6 g per day, depending on gender and prenatal status. Based on Eggland's Best website, you would need to eat at least 10 Omega-3 eggs or 20 regular eggs to get about 1 g of omega-3.
References
- University of Maryland Medical Center; Omega-3; Steven D. Ehrlich; June 2009
- Oregon State University Linus Pauling Institute; Omega-3; Jane Higdon; December 2005
- Land O' Lakes: Omega-3 All Natural Eggs Nutritional Facts
- Eggland's Best: The Nutritional Facts
- United States Department of Agriculture: Nutrient Database
- Mayo Clinic; Percent Daily Value: What Does It Mean?; Katherine Zeratsky; May 2010
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