Whether big or small, an egg is always loaded with vital nutrients. Egg is one among the complete protein foods (red-meat, poultry, seafood, dairy, soybean, buckwheat, quinoa), for it contains all the essential amino acids necessary for the human body.
An egg white, to a large extent, contains protein, magnesium, potassium and sodium when compared to the egg yolk that contains fats, protein (lesser amount), calcium, iron, phosphorus, Vitamin A, B6, B12 and cholesterol. The yellow of the egg is because of xanthophyll pigment, a type of chlorophyll present in the plant they feed on.
Iron in egg is considered non-heme iron that requires Vitamin C to get absorbed by the body. Iron is a major component of hemoglobin that carries oxygen to all parts of the body. So, it is more important see that the nutrients consumed are efficiently absorbed by the body.
Toast with egg and grapes or kiwi, a delicious meal to start your day with.
There are different types of whole eggs, like chicken, quail, duck, goose, and turkey.
Cute little quail eggs are just 1/5th size of a chicken egg. It takes much lesser time to cook the quail eggs than a chicken eggs.
Brown eggs and white eggs makes no difference in their nutritional package. It is the size of the egg that determines the amount of the nutrients, not the color. Also, there is’nt much difference in energy, protein and fat between caged and cage-free chicken. The cage-free chickens are free to move and get good exposure of sunlight. So, cage-free chicken’s eggs slightly higher in vitamin D when compared to caged chicken!
| Nutrients | Chicken 50g | Quail 9g | Duck70g | Turkey 79g | Goose 144g | |||||
| 50g | 100g | 9g | 100g | 70g | 100g | 79g | 100g | 144g | 100g | |
| Protein | 6g | 13g | 1g | 13g | 9g | 13g | 11g | 14g | 20g | 14g |
| Fat | 5g | 10g | 1g | 11g | 10g | 14g | 9g | 12g | 19g | 13g |
| Cholesterol | 186
mg |
372
mg |
76
mg |
844
mg |
619 mg | 884
mg |
737
mg |
933
mg |
1227
mg |
852
mg |
Enjoy the egg along with whole grains, fruits and vegetables!
Regular exercise and variety of foods keeps you fit!
References:
Kohila G 