Eggs are one of the most universally used ingredients in cooking. Not only are there six simple methods of cooking eggs by themselves – boiling, baking, poaching, frying, scrambling and as an omelette – but they also play an important role in general food preparation.
Egg whites contain the highest quality protein and more of the essential amino acids than any other protein. One egg contributes 11% of the recommended daily protein requirement. Because they are low in calories and high in protein they are excellent food for anyone on a low calorie diet.
Eggs contain very little carbohydrate and no fibre and are therefore an ideal companion to high carbohydrate foods such as bread, potatoes and low protein vegetables.
Vitamins and Minerals
The Egg Yolk is packed full of minerals and vitamins. It contains many vitamins vital to our well being, particularly vitamins A, B, D and E. Eggs also contain the important minerals Iron and Calcium, plus a variety of essential trace elements such as Iodine, Phosphorous , Zinc and Selenium.
Eggs & cholesterol
There are two main types of cholesterol
Omega 3 fatty acids are poly- unsaturated fatty acids. Studies show that a diet rich in omega 3 fatty acids may help lower triglycerides and increase HDL cholesterol (the good cholesterol).
Of the three types of fat (saturated, monounsaturated and polyunsaturated), saturated fat raises blood cholesterol and LDL levels. Eggs contain mostly polyunsaturated fat, which can actually lower blood cholesterol if one replaces food containing saturated fat with eggs.
Omega 3 enriched eggs have all the nutrients of regular eggs but with the added benefits of double the
Omega 3 fatty acids and Vitamin E levels of regular eggs.
The protein in eggs has a biological quality greater than any other natural food. In fact, it is so nearly perfect, that egg protein is often the standard by which all other proteins are judged. Based on the essential amino acids it provides, egg protein is second only to mother’s milk for human nutrition.
|Comparison per 100mg|
|Regular Eggs||Omega Enriched Eggs|
|Omega 3 Fatty Acids||170mg||340mg|
Based on McCance and Widdowsons 6th Edition
|Typical Composition||100g (31/2oz) provides||Each Egg (58g) provides (medium)||Each Egg (68g) provides (large)||Each Egg (78g) provides (very large)|
|Of which sugars||Trace||Trace||Trace||Trace|
|Of which saturates||3.2g||1.9g||2.2g||2.4g|
|Equivalent as salt||0.25g||0.15g||0.17g||0.19g|
|Vitamin A||190.0µg (24% RDA)||110.2µg (24% RDA)||129.2µg (24% RDA)||148.2µg (24% RDA)|
|Vitamin D||1.8µg (36% RDA)||1.0µg (36% RDA)||1.2µg (36% RDA)||1.4µg (36% RDA)|
|Riboflavin||0.5mg (29% RDA)||0.3mg (29% RDA)||0.3mg (29% RDA)||0.3mg (29% RDA)|
|Niacin||3.8mg (21% RDA)||2.2mg (21% RDA)||2.6mg (21% RDA)||2.9mg (21% RDA)|
|Folacin||50.0µg (25%)||29.0µg (25%)||34.0µg (25%)||39.0µg (25%)|
|Vitamin B12||2.5µg (250% RDA)||1.5µg (250% RDA)||1.7µg (250% RDA)||1.9µg (250% RDA)|
Calculated from McCance and Widdowsons 6th Edition and based on GDA’s for women. GDA’s are guidelines and personal requirements vary depending on age, gender, weight and how active the individuals are.
|78g Extra Large||118||0.0g (trace)||8.7g||2.5g||0.3g|
|68g Extra Large||103||0.0g (trace)||7.6g||2.2g||0.2g|
|58g Extra Large||88||0.0g (trace)||6.5g||2.1g||0.2g|