Basic Information
- Common Name: Whole Egg (Grade A, Large)
- Scientific Name: Gallus gallus domesticus
- Category: Animal Product
Varieties
While eggs themselves do not have varieties, they can come from different breeds of chickens and can be classified based on the feed and living conditions of the hens (e.g., conventional, free-range, organic, omega-3 enriched).
Nutritional Information
- Macronutrients:
- Carbohydrates: Minimal, about 1g per large egg (50g).
- Proteins: Approximately 12.4g per large egg, providing all nine essential amino acids, making it a complete protein source.
- Fats: Around 9.96g per large egg, with a mix of saturated, monounsaturated, and polyunsaturated fats, including omega-3 fatty acids in eggs from hens fed omega-3 enriched diets.
- Micronutrients:
- Vitamins: Excellent source of B vitamins (B2, B5, B12), vitamin A, and vitamin D. Contains choline, which is important for liver function, normal brain development, nerve function, and muscle movement.
- Minerals: Good source of selenium and iodine, and contains iron, phosphorus, and zinc.
Phytonutrients
Whole eggs, including those that are Grade A and Large, are rich in nutrients and bioactive compounds that contribute to their health benefits. Although eggs are not typically recognized for their phytonutrients in the same way plant-based foods are, they contain various bioactive components that have significant health-promoting properties. Here’s an overview of the key components found in whole eggs:
Carotenoids
- Lutein and Zeaxanthin: Found in the yolk, these antioxidants are crucial for eye health, helping to protect against macular degeneration and cataracts. The bioavailability of these nutrients is enhanced when the eggs are consumed as part of a meal that contains fats.
Vitamins
- Vitamin D: Eggs are one of the few food sources that naturally contain vitamin D, important for bone health and immune function.
- Vitamin A: Essential for vision, immune function, and skin health.
- Vitamin E (Tocopherols and Tocotrienols): A fat-soluble antioxidant that helps to protect cells from oxidative damage.
- B Vitamins: Including B12, riboflavin (B2), and folate, essential for energy production, brain health, and cell metabolism.
Fatty Acids
- Omega-3 Fatty Acids: Particularly in eggs from hens fed omega-3 enriched diets. These fats are important for cardiovascular health, brain function, and reducing inflammation.
Minerals
- Selenium: A mineral with antioxidant properties, supporting immune function and thyroid health.
- Choline: Although not a vitamin or mineral, choline is a vital nutrient found abundantly in eggs, important for liver function, normal brain development, nerve function, and muscle movement.
Other Bioactive Components
- Proteins: Eggs contain high-quality protein with a perfect amino acid profile for human nutrition.
- Phospholipids: Such as phosphatidylcholine (lecithin), which plays a role in cell membrane integrity and is involved in brain function and fat metabolism.
While these components are not phytonutrients in the traditional plant-based sense, they function in a similar manner by providing health benefits. The combination of these nutrients makes whole eggs a nutrient-dense food, supporting various aspects of health including vision, brain function, heart health, and more.
- Calorie Count: About 70 calories per large egg.
- Glycemic Index: Very low to nonexistent, as it contains virtually no carbohydrates.
Physical Characteristics
- Color: Shell color can vary from white to brown depending on the hen breed. The yolk’s color ranges from pale yellow to deep orange, influenced by the hen’s diet.
- Shape: Oval with a slightly larger, rounded end and a more pointed end.
- Size: A large egg weighs about 50g without the shell.
- Texture: The egg white (albumen) is clear and slightly viscous when raw, becoming white and firm upon cooking. The yolk is creamy and thick.
Culinary Uses
- Common Dishes: Eggs are incredibly versatile and can be cooked in various ways, including boiled, scrambled, fried, poached, and baked. They are also used in omelets, frittatas, quiches, and as a key ingredient in baking.
- Preparation Methods: Can be used whole or separated into whites and yolks for different culinary applications.
- Suitable Pairings: Eggs pair well with a wide range of ingredients, including vegetables (like spinach and tomatoes), cheeses, meats (such as bacon and sausage), herbs, and spices.
Geographical Information
- Origin: Domesticated from wild jungle fowl in Southeast Asia, with a history of consumption dating back thousands of years.
- Primary Growing Regions: Eggs are produced worldwide, with China, the United States, India, and Mexico among the largest producers.
- Seasonal Availability: Available year-round due to controlled farming practices.
Whole eggs, especially those graded as Grade A, Large, offer a rich source of high-quality protein and essential nutrients. Their widespread availability and versatility in the kitchen make them a staple food item globally, suitable for a variety of diets and culinary practices.
| Proximates: | |
| Water | 75.8 g |
| Energy (Atwater General Factors) | 143 kcal |
| Energy (Atwater Specific Factors) | 147 kcal |
| Nitrogen | 1.99 g |
| Protein | 12.4 g |
| Total lipid (fat) | 9.96 g |
| Total fat (NLEA) | 8.65 g |
| Ash | 0.85 g |
| Carbohydrates: | |
| Carbohydrate, by difference | 0.96 g |
| Carbohydrate, by summation | 0.2 g |
| Fiber, total dietary | <0.75 g |
| Sugars, Total | 0.2 g |
| Sucrose | <0.25 g |
| Glucose | 0.2 g |
| Fructose | <0.25 g |
| Lactose | <0.25 g |
| Maltose | <0.25 g |
| Starch | <0.2 g |
| Minerals: | |
| Calcium, Ca | 48 mg |
| Iron, Fe | 1.67 mg |
| Magnesium, Mg | 11.4 mg |
| Phosphorus, P | 184 mg |
| Potassium, K | 132 mg |
| Sodium, Na | 129 mg |
| Zinc, Zn | 1.24 mg |
| Copper, Cu | <0.1 mg |
| Manganese, Mn | <0.05 mg |
| Iodine, I | 49.1 µg |
| Selenium, Se | 31.1 µg |
| Vitamins and Other Components: | |
| Thiamin | 0.077 mg |
| Riboflavin | 0.419 mg |
| Niacin | <0.2 mg |
| Vitamin B-6 | <0.063 mg |
| Folate, total | 71 µg |
| Choline, total | 335 mg |
| Choline, free | 0.6 mg |
| Choline, from phosphocholine | 309 mg |
| Choline, from phosphotidyl choline | 0.2 mg |
| Choline, from glycerophosphocholine | 0.2 mg |
| Choline, from sphingomyelin | 25.1 mg |
| Betaine | 0.3 mg |
| Vitamin B-12 | 1.02 µg |
| Vitamin A, RAE | 180 µg |
| Retinol | 179 µg |
| Cryptoxanthin, beta | 13 µg |
| Cryptoxanthin, alpha | 13 µg |
| cis-Lutein/Zeaxanthin | 57 µg |
| Lutein | 230 µg |
| Zeaxanthin | 229 µg |
| Vitamin D (D2 + D3), International Units | 98.4 IU |
| Vitamin D (D2 + D3) | 2.46 µg |
| Vitamin D2 (ergocalciferol) | <0.1 µg |
| Vitamin D3 (cholecalciferol) | 2.46 µg |
| 25-hydroxycholecalciferol | 0.56 µg |
| Lipids: | |
| Fatty acids, total saturated | 3.2 g |
| SFA 14:0 | 0.032 g |
| SFA 16:0 | 2.32 g |
| SFA 18:0 | 0.813 g |
| Fatty acids, total monounsaturated | 3.63 g |
| MUFA 16:1 c | 0.238 g |
| MUFA 18:1 c | 3.35 g |
| Fatty acids, total polyunsaturated | 1.82 g |
| PUFA 18:2 c | 1.46 g |
| PUFA 18:2 n-6 c,c | 1.46 g |
| PUFA 18:3 c | 0.011 g |
| PUFA 18:3 n-6 c,c,c | 0.011 g |
| PUFA 20:3 c | 0.02 g |
| PUFA 20:3 n-6 | 0.02 g |
| Cholesterol | 411 mg |
| Amino acids: | |
| Tryptophan | 0.166 g |
| Threonine | 0.594 g |
| Isoleucine | 0.616 g |
| Leucine | 1.05 g |
| Lysine | 0.832 g |
| Methionine | 0.418 g |
| Phenylalanine | 0.66 g |
| Tyrosine | 0.512 g |
| Valine | 0.734 g |
| Arginine | 0.787 g |
| Histidine | 0.283 g |
| Alanine | 0.667 g |
| Aspartic acid | 1.27 g |
| Glutamic acid | 1.63 g |
| Glycine | 0.408 g |
| Proline | 0.56 g |
| Serine | 0.919 g |
| Hydroxyproline | <0.01 g |
| Cysteine | 0.385 g |
