He althy Eating Basics: The Nutritional Value of Eggs

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Poultry eggs are very useful for the human body. They contain a wide variety of nutrients. The nutritional value of eggs makes them an indispensable product for the proper growth and development of children. The content of protein, fats, minerals and vitamins in them is balanced. The composition of this product includes almost all the substances necessary for a person.

The energy value of one chicken egg is 149 kcal. It contains: 12.49 g of protein, 1.22 g of carbohydrates and 10.02 g of fat. The nutritional value of a boiled egg is not too different from the calorie content of a raw one. So, a hard-boiled chicken egg contains 155 kcal. Of course, during the cooking process, some of the vitamins are lost. But given that eggs are cooked quickly, a lot of useful substances are preserved. Heat treatment destroys only about 10 percent of vitamins.

Egg, first of all, rich in high-grade proteins. But the high nutritional value of eggs also lies inthat they are a source of unsaturated fats, as well as other beneficial compounds. So, one egg can provide a person's daily daily requirement for the following vitamins and microelements: riboflavin - by 15 percent, vitamin B12 - by 8 percent, selenium - by 10, vitamin A - by 6, folic acid - by 4, in zinc and iron - by 4, in vitamin E - by 3 percent, in thiamine - by 2 percent.

The chemical composition of bird eggs of different species is not too different. Poultry eggs are approximately 70-75 percent water. It contains proteins, carbohydrates, fats, vitamins and minerals in the form of an emulsion. The nutritional value of waterfowl eggs includes slightly less water and more fat.

It should also be noted the excellent digestibility of the product. Proteins and amino acids of eggs are processed by the body by 94 percent. In cow's milk, this figure is about 86 percent, and in pig meat - 75. The nutritional value of chicken eggs, their best digestibility, allows them to be classified as dietary products.

Yolk

In terms of nutritional value, the main part is the yolk. So, the amount of dry matter in it (in relation to the whole egg) is about 45-50 percent. In the shell of dry matter 30-35 percent, and in the protein about 15-20.

Almost all fat and fat-soluble vitamins are concentrated in the yolk. So, its calorie content per 100 grams is 350-400 kcal. And the protein includes only 40-50 kcal.

Consequently, if the yolk is the basis of the nutritional compounds and energy in the egg, then its size determines the nutritional value of the product. An egg laid by young hens contains less yolk. Growing up, the bird produces eggs with a larger mass fraction of it. The color of the yolk is due to the content of carotenoids, which enter the body of the chicken with food. It can be pale yellow or even dark orange.

The amount of protein and yolk part depends on several factors: age, breed, conditions of detention, quality of feed - everything matters. On average, a chicken egg consists of 50-60% protein, 25-35% yolk. Therefore, the bulk of the egg by volume is protein.

Thus, the nutritional value of eggs lies in a balanced and rich composition. Doctors recommend eating 1-2 (no more!) Eggs a day for a good nutrition of an adult.