Information from the American Council on Science & Health and Egg Nutrition Center indicates that white eggs are more nutritious than you think. They are a great source of protein and nutrients--as well as relatively inexpensive and easy to prepare. Although eggs do contain more cholesterol than other foods, a single egg is extremely low in calories (around 70 for a large egg) and saturated fat. When it comes to shell color, however, there's a misconception among consumers that brown eggs are more nutritious. But according to the ENC, white eggs and brown eggs don't differ at all when it comes to nutritional value.
Shell Color
When it comes to how eggs get their shell color, the answer is quite straightforward. The ENC indicates that white eggs from from white eggs, and brown eggs come from brown hens. Brown eggs are generally more expensive, but this isn't because they're more nutritious; according to the ENC, brown hens are usually larger birds and must be given larger quantities of feed. The additional cost for their care is passed down to the consumer and reflected in the price of brown eggs.
Protein Source
The Food Guide Pyramid lists eggs as a protein source, along with meat, poultry, fish, beans, and nuts. Two to three servings of this food group is recommended daily for a total of between five to seven ounces of protein. A single white egg represents a single ounce of protein, or one-third to one-half of a serving from this food group.
Other Nutrients
In addition to protein, a white egg is high in other vitamins and minerals, including folate, iron, phosphorus, zinc, and vitamins A, B6 and B12. The ACSH indicates that the most nutritious part of the egg is the yolk, for this is where most vitamins and minerals are found. The yolk also contains lutein and zeaxanthin, notes the ENC, which can help prevent cataracts and macular degeneration of the eye due to the aging process.
Cholesterol
For many people, the amount of cholesterol contained in eggs is a concern. A white egg contains 212 milligrams of cholesterol, 210 of which are in the yolk. However, the ENC notes that there's no scientific research to link eating eggs to heart disease. Additionally, only a small number of people seem to be sensitive to dietary cholesterol that causes their blood cholesterol to increase. As with all foods, the ENC indicates that eggs should be eaten in moderation, according to your specific medical history. The ACSH states that it's fine to have a two-egg meal on one day as long as a meal low in cholesterol is eaten on the next to keep cholesterol intake under 300 milligrams daily (staggered over the course of many days).
Other Egg Qualities
The USDA A or AA shield you see on a carton of white eggs indicates that U.S. Department of Agriculture has examined a representative sample of the eggs and has graded them accordingly. But eggs may also may have other qualities that may appeal to consumers. Nutrient-enhanced eggs are those that come from hens who have been fed nutrient-rich feed to give it more of a certain nutrient (such as omega-3 fatty acid or lutein). Organic or "vegetarian" eggs are produced according to the USDA's National Organic Program, which stipulates that hens are given feed that contains no animal by-products. Free-range (cage-free) eggs are laid by hens that are not restricted to cages.
Member Comments