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No matter how you break them, eggs are a healthy choice and an important source of protein, vitamins and minerals.
Recent scientific evidence reinforces the importance of eggs as a healthy food choice. Eggs are an excellent source of high quality protein plus they provide many vitamins and minerals, including Vitamin B12, riboflavin, Vitamin D, folacin, choline and iron. Eggs are one of nature's most nutrient dense foods. Canada's Food Guide identifies a serving of two eggs as part of a healthy eating pattern.
| One large egg contains: |
| Energy |
70 cal |
| Protein |
6 g |
| *Fat |
5 g |
| Carbohydrates |
1 g |
| Polyunsaturates |
0.7 g |
| Monounsaturates |
2.0 g |
| Saturates |
1.5 g |
| Cholesterol |
195 mg |
| trans fat |
0 g |
| * Only 1.5 grams is saturated fat. |
|
| % Daily Value |
| Vitamin A |
10% |
| Calcium |
2% |
| Vitamin D |
15% |
| Riboflavin |
15% |
| Vitamin B12 |
50% |
| Vitamin C |
0% |
| Vitamin E |
15% |
| Folate |
15% |
| Niacin |
8% |
| Zinc |
6% |
| Iron |
6% |
A Storehouse of Nutrition
In exchange for only 70 calories, an egg gives you an exceptional nutritional profile; the best quality proteins with a concentrated source of essential nutrients. In fact, eggs are an excellent source of vitamin B12, pantothenetic acid, and 10% of the recommended daily intake for folic acid, a nutrient essential in pregnancy for healthy fetal development. A two-egg omelette also provides 18% of the recommended daily intake of vitamin E, an antioxidant known for its heart-protection qualities.
Because eggs provide vitamin A, eating eggs helps us maintain good night vision. Eggs' contribution in vitamin D helps in calcium absorption while their high vitamin E intake for riboflavin also provide significant amounts of zinc, magnesium, phosphorus, calcium and iron.
Eggs are good for your eyes!
Lutein and zeaxanthin are carotenoids (pigments in plant and animal foods) that have been shown to protect against macular degeneration, a serious age-related eye disease. Both lutein and zeaxanthin are found in egg yolks. According to a recent study published in the American Journal of Clinical Nutrition, because of the egg yolk's fats, the carotenoids in egg yolks are better absorbed than those from plant sources, such as carrots and spinach.
Eggs are soft to chew and easy to digest.
Easily digested eggs are soft too, so they're a good protein food choice for the very young as well as anyone with chewing problems or ill-fitting dentures. Some egg dishes, such as creamy custards, are especially well suited to those of us who need especially easy-to-swallow foods. 
Egg protein
The protein in eggs in of the highest quality found in food and contains all nine amino acids essential to our health. Dietary protein quality is measured in terms of biological value, i.e. the rate of efficiency with which protein is used for growth and regeneration of our muscles, our skin and other body tissues, as well as for production of antibodies, hormones and enzymes essential to our health. The egg protein biological value ranks highest, even higher than it is for milk, salmon, meat or beans. Scientists use eggs as the standard for measuring the protein quality of other foods.
Egg Nutrition Facts
- Scientific studies continue to show that total fat, especially saturated fat, intake is far more important in determining blood cholesterol levels than intake of dietary cholesterol. Of the mere 5 grams of fat in an egg yolk, only 1.5 grams (31%) are saturated fat. Monounsaturated fats total 1.9 grams (38%) and polyunsaturated 0.68 (14%). The ratio of an egg's fat content comes close to meeting the dietary proportions currently recommended - 1/3 saturated, 1/3 monounsaturated, and 1/3 polyunsaturated.
- Fifty-six percent of the calories in an egg are from fat. This is no cause for concern as any protein foods have similar calorie-from-fat percentages such as baked fresh ham (63%), broiled beef tenderloin (58%), drained canned salmon (43%), and roasted dark chicken meat without skin (43%).
- The recommendation that we should consume no more than 30% of our calories as fat is meant for the "long haul". Each individual food or recipe need not equal 30%. When you eat eggs and other protein foods along with recommended amounts of other foods with lower calories-from-fat percentages, your total dietary consumption of fat calories should average out nicely. Aim for 5 or more servings of vegetables and fruits and 6 or more servings of enriched grain or whole-grain products each day to keep your average fat consumption down.
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