Eggs the Nutrient Facts and Content in an Egg
Eggs - Are they good for us or not?
To eat or not to eat that is the question. For years we were encouraged to eat eggs, then we were told "NO" eggs are high in cholesterol, and you should watch how many you consume. Now they tell us it is okay to eat one egg per day.
I get so tired of hearing its good, its bad, its okay its not okay, so I have done some research on eggs, as there are so many people today with high cholesterol, and here is what I have found out.
Cholesterol and Eggs
Eating one chicken egg per day for the average adult will not increase the risk of heart disease. Lutein, an antioxidant needed to maintain good vision is found in the egg yolk, and actually protects against the progress of early heart disease.
Before you go eating an egg every day you have to consider how much cholesterol you are going to take in, as 300 milligrams per day is the limit recommended if you are healthy. If you have a high cholesterol count in your blood level or diabetes your limit should be less than 200 milligrams a day.
One large egg has about 210 mg of cholesterol in the yolk. The best thing to do is if you are going to eat eggs, omit the yolks. The cholesterol free egg substitutes that come in cartons are pretty good especially for making omelets, quiches or to use in baking. If a recipe calls for two eggs simply use ¼ of a cup of the substitute.
Nutrient Content Of One Large Egg
Nutrients In Eggs
| Whole Egg
| Egg White
| Egg Yolk
|
|---|---|---|---|
Energy calories
| 72
| 17
| 55
|
Protein grams
| 6.3
| 3.6
| 2.7
|
Carbohydrate grams
| 0.36
| 0.24
| 0.61
|
Total Fat grams
| 4.8
| 0.06
| 4.5
|
Monounsaturated Fat grams
| 1.8
| 0
| 2
|
Polyunsturated Fat grams
| 1
| 0
| 0.72
|
Saturated Fat grams
| 1.6
| 0
| 1.6
|
Trans Fat grams
| 0.02
| 0
| 0.02
|
Cholesterol milligrams
| 186
| 0
| 184
|
Choline milligrams
| 126
| 0.4
| 116
|
Riboflavin milligrams
| 0.2
| 0.15
| 0.09
|
Vitamin B12 microgrm
| 0.45
| 0.03
| 0.33
|
Folate microgrm
| 24
| 1
| 25
|
Vitamin D IU
| 41
| 0
| 37
|
Vitamin A IU
| 270
| 0
| 245
|
Vitamin B6 milligrams
| 0.09
| 0
| 0.06
|
Thiamin milligrams
| 0.02
| 0
| 0.03
|
Vitamin E milligrams
| 0.5
| 0
| 0.44
|
Selenium microgrm
| 15.4
| 6.6
| 9.5
|
Phosphorus milligrams
| 99
| 5
| 66
|
Iron miligrams
| 0.88
| 0.03
| 0.46
|
Zinc milligrams
| 0.65
| 0.01
| 0.39
|
Calcium milligrams
| 28
| 5
| 22
|
Sodium milligrams
| 71
| 55
| 8
|
Potassium milligrams
| 69
| 54
| 19
|
Magnesium milligrams
| 6
| 4
| 1
|
Lutein and zeaxanthin are also found in the egg yolk
It's Up To You - Eat Eggs or Don't Eat Eggs
When it comes to eating eggs I suppose one just has to weigh all the good things with all the bad things. I found so much controversy when researching eggs.
Please leave any comments you may have on your knowledge or feelings about the good and the bad when it comes to eggs and diet as I would be interested in hearing what you have to say.
On The Lighter Side
What About Salt
- Salt Let's Talk About Salt An Ingredient Used Everyday
Is salt really all that bad for you? Our bodies need salt for our muscles, our hearts, to think and for our memory.
© 2011 Susan Zutautas
