An Overview of the Health Benefits of Eggs

The Nutrition in an Egg is Second to None

• Eggs have been a staple in the human diet for thousands of years

• The range of nutrients in an egg is sufficient to sustain a developing chick embryo

Nutrient-Rich Eggs For 70 calories 1 large egg = varying amounts of vitamins and minerals + good source of high quality protein

• Choline (23% DV)• Selenium (22% DV)

• Protein (12% DV)• Riboflavin (12% DV)• Vitamin D (10% DV)• Phosphorus (10% DV)

• Vitamin B12 (7% DV)• Vitamin B5 (7% DV)• Folate (6% DV)• Vitamin A (5% DV)• Vitamin B6 (5% DV)• Iron (5% DV)• Zinc (4% DV)• Calcium (3% DV)

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U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 23 (2010). NDB No: 01123. *Excellent Source and Good Source as defined by US Food and Drug Administration

Macronutrient Distribution in One Large Uncooked Chicken Egg (50 g)

Whole Egg Egg Albumin Egg Yolk

Weight (%) 100 66 34

Water (g) 37.9 28.9 8.9

Energy- kcal 73.5 17.2 54.7

Protein (g) 6.29 3.60 2.70

Lipid (g) 4.97 0.06 4.51

Sugars (g) 0.39 0.24 0.10

Recent Research from USDA

• Compared to 2002 data, a large egg has:• 14% less cholesterol • 34% more vitamin D

• Additional research is needed to determine reason(s) for the change in cholesterol and vitamin D

‐ Changes in animal diet‐ Breeding changes‐ Rate of lay‐ Analytical differences‐ Other

Lipids: One Large Uncooked Chicken Egg (50 g)

Lipids (Yolk) AmountFatty Acids

-- Saturated 1.5 g

-- Monounsaturated 2.0 g

-- Polyunsaturated 1.0 g

Trans-Fatty Acids <0.05 g

Cholesterol 185 mg

Lutein + zeaxanthin 166 g

Highlighting Egg Benefits

• High-quality protein• Vitamins and minerals• Carotenoids• Choline• Satiety, glycemic index• Affordability• Convenience

Egg Protein• Approximately 60% contained in

egg white; 40% in yolk• Nutritionally complete proteins,

containing all of the essential amino acids

Protein Quality• Chemical Score: Egg = 100‐ Essential amino acid level in a protein food divided by the

level found in an “ideal” protein food

• Biological Value: Egg = 94 ‐ A measure of how efficiently dietary protein is turned

into body tissue

• Protein Efficiency Ratio: Egg = Highest of any protein ‐ Ratio of grams of weight gain to grams of protein

ingested in young rats

Biological ValuesWhole egg: 93.7Milk: 84.5Fish: 76.0Beef 74.3Soybeans: 72.8Rice, polished: 64.0Wheat, whole: 64.0Corn: 60.0Beans, dry: 58.0

High-Quality Protein Foods: Kcals Per Serving

Calories PerServing

Don’t Toss the Yolk• Nutrients in the yolk play key role in

aspects of health:‐ Immune function‐ Eye health‐ Cell growth‐ Fetal development in pregnant women‐ Brain health in older adults

• An egg a day can fall into current cholesterol guidelines

Common Egg Myths and Misconceptions

Myths• Brown eggs are

healthier than white eggs

• Fertile eggs have less or no cholesterol

• Free range and cage free eggs have more nutritional value than conventional eggs

Fact• No substantive

nutritional difference between white, brown, fertile, and free range eggs

• Nutritional content is determined by the hen’s diet

Common Egg Myths and Misconceptions

Fact• Hens are not given

hormones of any kind

• Antibiotics are only given to hens for therapeutic reasons

Myth• Eggs contain

antibiotics and hormones that are given to hens to increase production

The Bottom Line • Eggs have the highest quality

protein at the lowest cost• Eggs contain every essential amino

acid, fatty acid, vitamin and mineral needed by humans (except vitamin C)

• Eggs contain highly bioavailable, functional nutrients like choline, and the dietary xanthophylls - lutein and zeaxanthin