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Healthy Diet Plans >>  Health Food >>  Egg Nutritional Value

Nutritional Information Of Egg

Egg has formed a part of man’s staple diet since prehistoric times. Eggs are extremely nutritious and contain a wide variety of amino acids, minerals, and vitamins. Eggs have a high calorie content and so it is important to keep a track of egg nutritional information as this will help you plan out your diet.
Egg nutritional information can be used to decide the number of eggs you include in your daily diet as well as the method of preparation since the nutritional value of boiled eggs is different from that of fried eggs. Eggs provides essential minerals like phosphorous, iron, calcium, zinc as well as vitamins like Vitamin B12, A, B, E, K. These egg nutritional facts are very impressive as there are not many foods that can boast of such a wide variety of nutrients.

Raw Egg Nutrition Value

When raw egg nutritional information is compared to the nutritional values of cooked eggs, it is obvious that the nutritional content of raw eggs is higher. Raw eggs contain every single essential amino acid that we require on a regular basis for our metabolic processes. There was a time when raw eggs were an important part of a body builder’s diet as they encourage and support tissue repair. Raw egg has a high percentage of cholesterol, a moderate amount of the vitamin riboflavin and selenium, and is very low in calories and sodium. Unfortunately, the consumption of raw eggs has been linked to salmonella poisoning and so it is not advisable to consume raw eggs. Also read vitamin content in eggs

Scrambled Egg Preparation And Benefits:

You can prepare a scrambled egg by breaking the egg and empting it into a heated saucepan with half a teaspoon of oil. Break up the yolk and mix it into the whites of the egg with a spatula. Add salt and keep stirring and mixing the contents with the stove on, until it coagulates into a yellow mass that retains it softness. Empty the egg onto your plate and eat it while it is still warm. The advantage in scrambled egg is that you don’t have the yolk partly raw and running when it is broken. Another benefit is that microbes like salmonella, if present, will be killed off by the heat. However, keep in mind that unless an egg is not completely cooked, there is still a small chance of salmonella poisoning.

Scrambled egg nutrition facts can be categorized as:

  • Calories 22 grams
  • Protein 1.52 grams
  • Total Fat 1.67 grams
  • Carbohydrates 0.30 grams
  • Calcuim 9.73 mgs
  • Phosphorous 23.29 mgs
  • Potassium 18.91 mgs
  • Selenium 3.08 mcg
  • Vitamin A  72.06 IU
  • Riboflavin (B2) 0.06 mg
  • Folic acid  4.11 mcg
Scrambled eggs also contain a small percentage of vitamin C, Vitamin B, Vitamin E, and Vitamin D. Ideally prepare your scrambled egg in a non stick saucepan. You don’t need oil before scrambling or butter after that because the scrambled egg will still turn out tasty and you avoid calories or fat.

Deviled Egg Nutrition Information

Traditional deviled eggs are hard boiled eggs where the yolk is replaced with a paste or filling of your choice. Mustard, salt, pepper, sweet pickle, mayonnaise are just some of the ingredients that can be used to make the filling for devilled eggs. If you study deviled egg nutritional value you will notice it has a higher amount of cholesterol and is very low amount of carbohydrates. It has zero dietary fiber. The total fat present in a single piece of devilled egg is approximately 5.03 grams.

Egg Drop Soup Preparation & Nutritional Content:

Another preparation of egg is the egg drop soup made of wispy beaten eggs added to chicken soup. Peeper and tofu are often added to it to enhance its flavor. It is important to note the egg drop soup nutritional values if you include them in your diet on a regular basis. One serving of egg drop soup contains about approximately 10.03 grams of carbohydrate, half consisting of simple starches, and half of complex carbohydrates. A normal serving of egg drop soup also offers about 3 grams of protein. This soup contains substantially lower amounts of proteins and minerals. A cup of egg drop soup contains almost 900 mg of sodium and so it should not be consumed on a regular basis.

Calories In Eggs

Eggs are quite low in calories and a large fried egg has just about 90 calories. Fried egg nutritional values may differ slightly depending on the amount of oil used during preparation as well as the type of oil that is used. Fried eggs retain Vitamin B2, Vitamin B 12, phosphorus, and selenium that is present in its raw form. With virtually no carbohydrates, fried eggs can be considered as part of a low carb diet. Eggs are rather high in fats and cholesterol and frying them in oil increases the fat.  A single egg contains five to seven grams of fat, and about approximately 200 mgs of cholesterol. If a small amount of calorie free olive oil is used to fry the egg, the calorie count will not increase by much. One large fried egg has nearly 100 calories.

Large egg nutritional info would differ slightly from the values for small or medium eggs. The notable nutrition in a large egg is approximately at 6 grams protein, 05 grams fat, 01gram carbohydrate, 72 mg sodium and 70 calories.

Boiled Egg Nutritional Details

In order to get the maximum health benefits from eating eggs, one of the best options would be to eat a boiled egg. Boiled eggs do not include any additional butter or oil for frying. It was earlier believed that boiled eggs are good for vision and ocular problems and research into boiled egg nutritional information supports this theory.

Health Benefits Of Boiled Eggs

  • Eyes, Hair and Nails: One of the most prominent benefits is the prevention of age related macular degeneration since boiled eggs contain carotenoids vital for your eyes. It also provides you with the necessary protein and amino acids required by your body. It also has a good amount of vitamins and minerals necessary for healthy hair and nails. Thus consuming boiled eggs would be beneficial for overall health and well being.
The soft boiled egg nutritional value is approximately:
  • 78 calories while the carbohydrates equal to only 1 gram.
  • Protein and fat content: 06 gram and 05 grams respectively.

Hard Boiled Egg Nutrition Facts

Hardboiled egg white nutritional facts cannot be overlooked because it main feature is that it has zero cholesterol. Hard boiled eggs whites are generally low in fat and high in protein. They contain approximately 20 calories. Hard boiled egg whites also provide choline, which is an essential nutrient for the functioning of organs like the brain and liver. The low sodium content makes it a good option for those who have to reduce they intake of sodium due to heart diseases.

Nutritional Content In Egg Whites

Egg white contains all the amino acids that are required by your body. It does contain a small percentage of minerals and vitamins too. The large egg white nutritional benefits are based mainly on the fact that they contain no carbohydrates or fat. It is important to note that the egg without yolk nutritional information shows that it has high sodium content. You can consume egg whites as an omelet as egg white omelet nutritional info shows that it is a healthy low-calorie breakfast option. It is also important to note that liquid egg white nutritional facts will be different from that of cooked eggs.
Submitted on September 21, 2011