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Nutritional Value of Egg and Egg White

Nutritional Facts of Eggs

Eggs are among the most nutritious food items on the planet. They are rich in minerals, proteins, and vitamins, all of which are easily absorbed by the body. Eggs are a good source of essential minerals such as calcium, iron, phosphorus, zinc and iodine. When it comes to calories, a medium-sized egg has about 75-76 kcal. The most commonly eaten eggs are those of chickens.

Eggs of other birds such as ducks, quails and turkeys are similar in their nutritional value to eggs from chickens, with the prominent difference being that the eggs of these birds have higher mineral content as well as higher cholesterol content, as compared to chicken eggs.

Vitamin Content of Eggs

Eggs are rich in vitamin B, especially vitamin B12, as well as vitamins A, D, E and K. It should be noted that very few food items contain vitamin D, so for that reason alone, eggs should be an essential part of any diet.


Protein Content of Eggs

An egg is composed of about 11% proteins. Furthermore, it contains all the amino acids necessary for the body’s metabolic processes. This makes eggs an essential part of the diet of those who wish to increase weight and build muscles. Most of the proteins are concentrated in the white part of the egg, known as the albumin (albumen) or egg white.

Egg Whites and Egg Yolks

There are two essential parts of an egg; the albumen (the white part) and the yolk (the yellow part).

The yolk is suspended in the albumin and contains about 80% of the calories and almost all the fats present in the egg. It contains vitamin A, D, E and K and minerals such as iron, calcium, and phosphorus.The egg albumen mostly contains water and proteins.

Health Benefits of Eggs

The nutritional value of eggs makes it good for the immune system, strong vision, and the treatment of macular degeneration, cataract treatment, skin care, the nervous system, strong bones, and blood formation.

Recent research has also shown that consuming eggs does not lead to increase in serum cholesterol levels. Overall, they are versatile and delicious foods that can really boost your body’s functioning, so crack one open whenever you can!

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