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Nº 16. Tuesday, October 26, 2010

Egg - Nutritional Value

Eggs are a complete food, cheap and easy to prepare. Around the world, chicken eggs are the most used as food, but duck eggs, quail eggs, and ostrich eggs, among others, are also used.

Gabriel Lima

Chicken eggs. Eggs are a highly nutritive food of animal origin.

An egg contains proteins, vitamins, minerals, and fatty acids. The protein, found mostly in the egg white, is of excellent quality, since it contains all the essential amino acids. The egg yolk contains the fatty acids and minerals.

Eggs are a highly valued ingredient due to their binding qualities. They can be eaten in many ways, and take part in a big variety of dishes. They are ideal for growing children and the elderly.

Babies can start eating yolks when they are at least 6 months of age. Egg whites, on the other hand, should not be eaten before one year old. The reason is that the latter contains albumin, a protein that can cause allergic reactions in children who have not yet fully developed their immune systems.

A whole egg can be eaten daily. Because of their high cholesterol content, there is much controversy about the number of yolks a person should eat. Some say no more than 5 per week; others say 7, 10, or more... There is no consensus.

Nutritional Composition of the Edible Portion of a Chicken Egg
Nutrient Quantity in 100 g
of edible portion
Proteins12.8 g
Unsaturated fats3.4 g
Saturated fats1.6 g
Cholesterol0.5 g
Carbohydrates0.7 g
Calcium54.0 mg
Phosphorus210.0 mg
Iron2.7 mg
Vitamin A1 100 u
Vitamin B1 (thiamine)0.10 mg
Vitamin B2 (riboflavin)0.29 mg
Vitamin B3 (niacin)0.10 mg
Energy163 cal