News & tips on health, fitness and nutrition

Friday, January 2, 2015

Egg nutrition

Eggs are all natural and packed with a number of nutrients. One egg has lots of vitamins and minerals, high-quality protein and antioxidants, all for less than 100 calories. The nutrients in eggs can play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more. At less than 15 cents apiece, eggs are an affordable and delicious breakfast option. The protein in eggs is the highest-quality protein found in any food.

A single large boiled egg contains:
  • Vitamin A: 6% of the RDA.
  • Folate: 5% of the RDA.
  • Vitamin B5: 7% of the RDA.
  • Vitamin B12: 9% of the RDA.
  • Vitamin B2: 15% of the RDA.
  • Phosphorus: 9% of the RDA.
  • Selenium: 22% of the RDA.
  • Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.
Egg, particularly the yolk, are one of the top food sources of choline. Choline is one of the building blocks for acetylcholine, a neurotransmitter that plays a key role in our "working memory" - our ability to store short-term memories. 
  1. Nutrition Facts
    Egg, boiled
    Amount Per 1 large (50 g)

    Calories 78
  2. % Daily Value*
    Total Fat 5 g7%
    Saturated fat 1.6 g8%
    Polyunsaturated fat 0.7 g
    Monounsaturated fat 2 g
    Cholesterol 187 mg62%
    Sodium 62 mg2%
    Potassium 63 mg1%
    Total Carbohydrate 0.6 g0%
    Dietary fiber 0 g0%
    Sugar 0.6 g
    Protein 6 g12%
    Vitamin A5%Vitamin C0%
    Calcium2%Iron3%
    Vitamin D11%Vitamin B-65%
    Vitamin B-1210%Magnesium1%

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