The Egg Nutrition Center describes the egg as a "powerhouse of nutrition," taking into account its small size and relatively low caloric content. But eggs are also flavorful and inexpensive--and a useful and often necessary ingredient in recipes for casseroles, cooked sauces and baked goods. Eggs have a long life after purchase, lasting between four and five weeks as long as they're kept refrigerated.
Classification
Eggs are categorized under "Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts" in the Food Guide Pyramid because of their protein-rich properties. Two to three daily servings from this food group, or a total of 5 to 7 oz., are suggested. A single egg, which goes toward one-third to one-half of a serving, can be substituted for 1 oz. of meat. A single egg contains 6.29g of protein, 3.60 of which come from the egg white and 2.70 of which come from the egg yolk. But although eggs are a good source of protein, they also offer almost every essential nutrient needed for a healthy diet, notes the ENC.
Other Nutrients
In addition to providing 10 percent of the daily value for protein, a single egg provides 15 percent of the daily value for riboflavin and around 4 percent for other vitamins and minerals, including vitamins A, B12 and B6, folate, iron, zinc and phosphorus, notes the American Council on Science and Health. Egg yolks also contain lutein and zeaxanthin, states the ENC. These substances are stored in the human eye, protecting it from aging and reducing the risk of cataracts and macular degeneration. Although protein is found distributed between the egg white and yolk, the egg yolk is most nutritionally dense, according to the ACSH.
Cholesterol
A single egg contains 212mg of cholesterol, 210 of which are found in the yolk. Cholesterol, which is associated with heart disease, may be of concern to those who eat eggs. However, the ENC notes that scientific studies have not clearly linked the consumption of eggs to heart disease. Additionally, only a small percent of the population suffers from elevated cholesterol levels caused by dietary cholesterol. The ENC recommends cutting back on trans fats and saturated fats to reduce blood cholesterol levels. Like any other food, eggs should be eaten in moderation and in an amount that's appropriate for an individual's health needs.
Calories
In the grand picture of a 2,000-calorie-per-day diet, one egg constitutes 4 percent of daily caloric intake. The protein eggs provide makes dieters feel fuller, leading to more effective weight loss. The ENC cites a 2005 study conducted at Wayne State University that indicates overweight participants who ate a two-egg breakfast were less hungry during the course of the day and felt better than those who consumed a bagel and yogurt for breakfast.
Color
There's no nutritional difference between brown and white eggs; the ENC notes that the color of the shell depends on the type of hen that lays an egg. Hens that lay brown eggs are larger in size and require more feeding, and as a result, brown eggs are usually more expensive. Type of feed also accounts for the disparity in yolk color. Wheat and white corn meal result in a pale yolk, while yellow cornmeal yields eggs with deep yellow yolks. Eggs that bear the label "nutrient-enhanced" come from hens that are given feed to increase the nutritional value of the egg. Such eggs may have more omega-3 fatty acids, vitamin E or lutein than the average egg.
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