Egg - Nutrition Facts, Health Benefits & Recipes
Nutritional Information (1 Large Egg)
Eggs are a versatile and nutrient-dense food that can be prepared in many ways. They are an excellent source of protein and other essential nutrients.
- Calories: 70 kcal
- Carbohydrates: 0.6 g
- Fiber: 0 g
- Sugar: 0.6 g
- Protein: 6 g
- Fat: 5 g
- Vitamin A: 6% of the Daily Value (DV)
- Cholesterol: 186 mg
Eggs are rich in high-quality protein, which helps build and repair tissues. They also provide essential vitamins and minerals, such as vitamin B12 and selenium.
Health Benefits of Eggs
- High-Quality Protein: Eggs contain all essential amino acids, making them a complete protein source for muscle repair and growth.
- Rich in Vitamins: Eggs are a good source of vitamins B12, D, and A, which are important for energy production, bone health, and vision.
- Supports Brain Health: The choline in eggs supports brain function and helps with memory and cognitive performance.
- Promotes Eye Health: Lutein and zeaxanthin in eggs can help protect against age-related macular degeneration and cataracts.
- Helps Maintain Satiety: The high protein content of eggs helps you feel full longer, which can aid in weight management.
Potential Risks and Side Effects
- High Cholesterol Content: Eggs are high in cholesterol, which may affect heart health for individuals with existing cholesterol issues.
- Allergic Reactions: Some people may have egg allergies, which can cause symptoms like hives or digestive discomfort.
- Foodborne Illness: Raw or undercooked eggs can carry a risk of salmonella infection. It's important to cook eggs thoroughly to reduce this risk.
Delicious Egg Recipes
1. Classic Scrambled Eggs
A quick and easy breakfast option that's always a favorite.
Ingredients:
- 2 large eggs
- 1 tbsp butter
- Salt and pepper to taste
Instructions:
Beat the eggs in a bowl and season with salt and pepper. Melt the butter in a pan over medium heat, pour in the eggs, and cook, stirring occasionally, until just set.
2. Egg Salad
A simple and flavorful egg salad perfect for sandwiches or as a side dish.
Ingredients:
- 4 hard-boiled eggs, chopped
- 2 tbsp mayonnaise
- 1 tsp Dijon mustard
- 1 tbsp chopped fresh chives
- Salt and pepper to taste
Instructions:
In a bowl, combine the chopped eggs, mayonnaise, Dijon mustard, and chives. Season with salt and pepper. Mix well and serve.