Download An Overview of the Health Benefits

An Overview of the Health Benefits of Eggs
The Nutrition in an Egg is Second to None
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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
Excellent
Source
• Choline (23% DV)
• Selenium (22% DV)
Good
Source
For 70 calories 1 large egg = varying amounts of vitamins and minerals + good source of high quality protein
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Protein
(12% DV)
Riboflavin (12% DV)
Vitamin D (10% DV)
Phosphorus (10% DV)
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Vitamin B12
Vitamin B5
Folate
Vitamin A
Vitamin B6
Iron
Zinc
Calcium
(7% DV)
(7% DV)
(6% DV)
(5% DV)
(5% DV)
(5% DV)
(4% DV)
(3% DV)
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
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Changes in animal diet
Breeding changes
Rate of lay
Analytical differences
Other
Lipids: One Large Uncooked Chicken Egg (50 g)
Lipids (Yolk)
Amount
Fatty 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
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High-quality protein
Vitamins and minerals
Carotenoids
Choline
Satiety, glycemic index
Affordability
Convenience
Egg Protein
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Approximately 60% contained in
egg white; 40% in yolk
Nutritionally complete proteins,
containing all of the essential
amino acids
Protein Quality
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Chemical Score: Egg = 100
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Essential amino acid level in a protein food divided by the
level found in an “ideal” protein food
Biological Value: Egg = 94
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A measure of how efficiently dietary protein is turned
into body tissue
Protein Efficiency Ratio: Egg = Highest of any protein
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Ratio of grams of weight gain to grams of protein
ingested in young rats
Biological Values
Whole egg:
Milk:
Fish:
Beef
Soybeans:
Rice, polished:
Wheat, whole:
Corn:
Beans, dry:
93.7
84.5
76.0
74.3
72.8
64.0
64.0
60.0
58.0
High-Quality Protein Foods:
Kcals Per Serving
Calories
Per
Serving
Don’t Toss the Yolk
• Nutrients in the yolk play key role in
aspects of health:
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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
Myth
• Eggs contain
antibiotics and
hormones that are
given to hens to
increase
production
Fact
• Hens are not given
hormones of any
kind
• Antibiotics are only
given to hens for
therapeutic reasons
The Bottom Line
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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