She Strengthens

The Nutritional Powerhouse: Unscrambling the Benefits of Eggs

Eggs are often misunderstood, but they’re a treasure trove of nutrients, packed with protein, choline, B vitamins, and selenium. Let’s crack open the facts and explore how eggs contribute to a healthy diet.

Egg-cellent Nutrition Facts

One cooked large egg provides:

• 71.5 calories
• 6.28 grams of protein
• 4.76 grams of fat
• Less than 1 gram of carbohydrates
• 9% of the Daily Value (DV) for vitamin A
• 17% of the DV for riboflavin (B2)
• 15% of the DV for vitamin B12
• 21% of the DV for choline
• 5% of the DV for iron
• 8% of the DV for phosphorus
• 28% of the DV for selenium
• 6% of the DV for zinc

The Health Benefits of Eggs

Eggs are a nutritional powerhouse, offering numerous health benefits, including:

1. Feeling Full and Satisfied: Eggs are high in protein, making them a filling addition to meals and snacks.
2. Body Composition: Eggs are a great source of protein, essential for building and maintaining muscle mass.
3. Blood Sugar Regulation: Adding protein-rich foods like eggs to your diet may help reduce post-meal blood sugar spikes.
4. Pregnancy and Breastfeeding: Eggs are an excellent source of choline, essential for brain development in babies and placental function in pregnant individuals.

Egg Whites vs. Whole Eggs

While egg whites are a great source of protein, they lack the variety of nutrients found in whole eggs or egg yolks. One egg white provides less than 1% of the DV for iron, B12, phosphorus, zinc, choline, and vitamin A.

The Impact of Egg Types on Nutrition

When shopping for eggs, it’s essential to understand the differences among common labels like “free-range” and “pasture-raised.” Here’s how to decode the most common types of eggs:

• Conventional Eggs: Laid by hens confined to battery cages with no access to the outdoors.
• Cage-Free Eggs: Hens are not raised in cages but may not have access to the outdoors.
• Free-Range Eggs: Hens must have access to outdoor space at least 6 hours per day.
• Pasture-Raised Eggs: Hens must have at least 6 hours per day on pasture (land covered with vegetation).

Adding More Eggs to Your Diet

Eggs are versatile and can be added to breakfast, lunch, dinner, and snacks. Here are a few ways to work more eggs into your weekly menu:

• Add sliced hard-boiled eggs to salads for a boost of protein.
• Combine eggs and veggies in omelets, frittatas, and egg muffins for filling breakfast options.
• Pop fried eggs on top of grain dishes to make them more satisfying.
• Snack on hard-boiled eggs and sliced veggies or fresh fruit for a nutritious and filling snack.
• Use eggs in baked goods like breads and cakes.

Alternatives to Eggs

If you can’t eat eggs due to an allergy, intolerance, or ethical decision, try adding other protein-rich foods like chicken, fish, and Greek yogurt to your diet. For vegans, swap eggs for plant-based protein sources like tofu, edamame, lentils, and chickpeas.

The Bottom Line

Eggs are a nutritional powerhouse, offering a range of health benefits and versatility in cooking. By choosing eggs from pasture-raised hens and incorporating them into your diet, you can reap the rewards of this incredible food.