Basic Nutrition Facts on the Egg
Eggs come in sizes ranging from small to jumbo. For this article, we’ll consider a large egg, but keep in mind that fat, calories and other nutrition facts will slightly increase or decrease with the size of the egg. The percentages given below are percent daily values of that nutrient based on a 2000 calorie diet.
One large egg (50 g)
Calories - 71
Fat - 5 g (8%)
Saturated Fat - 2 g (8%)
Cholesterol - 185 mg (62%)
Sodium - 70 mg (3%)
Carbohydrates - 0 g
Sugars - 0 g
Dietary Fiber - 0 g
Protein - 6 g
Vitamin A - 5%
Vitamin C - 0%
Vitamin D - 10%
Calcium - 3%
Iron - 5%
In addition to the nutrients listed above, eggs are also a good source of riboflavin, selenium, vitamin B12 and phosphorus. Eggs are also a good source of choline, which is an important nutrient for pregnant and nursing women. Two eggs provide more than twice the recommend intake of choline for pregnant women.
Unfortunately, eggs are high in saturated fat and cholesterol. When eaten as part of a diet low in saturated fat and cholesterol, an egg is a delicious and nutritious addition. The United States Department of Agriculture has also recently released data that shows that eggs are now lower in cholesterol than they used to be, showing a decrease of 14 percent since 2002.
The Nitty Gritty Details: Yolks and Whites
An egg is made up of two parts: the white and the yolk. These two parts can easily be separated, which many people do so that they use or eat only the white.
The yolk, the dense yellow part, is the source of fat and cholesterol in an egg. One large egg yolk has 54 calories, 5 grams of fat, 2 grams of saturated fat and 3 grams of protein. This portion of the egg is a good source of selenium, folate, phosphorus and protein.
The white is also a good source of protein, and it only has 16 calories. It contains only trace amounts of fat, no cholesterol, 55 mg of sodium and 4 grams of protein. It is also a good source of selenium and riboflavin.
The Incredible Egg
Eggs are an excellent source of protein, and they are a great addition to a balanced diet. Not only can they be prepared in numerous ways, but they can also be separated to yield just the white. Whether you eat the entire egg or just the white, the nutrition information for eggs show that it can be a great protein-rich start to your day. In fact, one egg has all the essential amino acids our body needs. So next time you’re looking for a breakfast idea, consider an egg!
American Egg Board. https://www.incredibleegg.org/.
Self. “Nutrition Data.” https://nutritiondata.self.com/facts/dairy-and-egg-products.