nutrition facts of egg

nutrition facts of egg

Eggs Nutrition Facts
Eggs are a rich source of nutrition. People these days complain about it being rich in cholesterol. Before we actually jump to conclusions we should know all about eggs nutrition facts, so that we reap benefits of this wonderful food.
For many of you, your day does not begin unless you have eaten an egg. Well, I for one belong to the same group. It is a very good source of low cost protein. We will now read about eggs nutrition facts in hard boiled as well as raw eggs.

Nutrition Facts of Eggs - Hard Boiled
According to the caloric ratio pyramid, a hard boiled egg has 3% carbohydrates, 35% proteins and 62% fats. Let's find out about the nutritional value of eggs. A quick note: The %DV in the table stands for % Daily Value. It is the daily value required for a child above 4 years or adults, based on 2000 calories required in a day. The values given here pertain to the amount of nutrition that is required per day per individual and not the whole percentage of nutrients present in 1 large hard boiled egg.

Nutrient Name %DV Nutrient Name %DV
Calories 4% Proteins 13%
Fat 8% Cholesterol 70%
Vitamin A 5% Vitamin D 4%
Vitamin E 2% Thiamin 2%
Riboflavin 14% Folate 6%
Vitamin B6 4% Vitamin B12 11%
Pantothenic Acid 7% Manganese 1%
Calcium 3% Iron 5%
Magnesium 2% Phosphorus 10%
Potassium 2% Sodium 3%
Zinc 4% Copper 3%
Selenium 23% Fiber 0%

Eggs Nutritional Benefits - Raw
Now that we have seen the nutrition facts for eggs that are hard boiled, let's move over to the nutrition facts of raw eggs. Before that a quick look at the caloric ratio pyramid. In a raw egg, the carbohydrates amount to 2%, proteins - 35% and fats - 63%. Like I have mentioned in previously the %DV in the table stands for % Daily Value. It is daily value required for a child above 4 years or adults based on 2000 calories required in a day. They are as follows:

Nutrient Name %DV Nutrient Name %DV
Calories 4% Proteins 13%
Fat 8% Cholesterol 71%
Vitamin A 6% Vitamin E 3%
Thiamin 2% Riboflavin 15%
Folate 5% Pantothenic Acid 7%
Vitamin B6 3% Vitamin B12 9%
Manganese 1% Zinc 4%
Calcium 2% Iron 3%
Magnesium 1% Phosphorus 9%
Potassium 2% Sodium 3%
Selenium 22% Fiber 0%

With such a storehouse of nutrients, this is what i feel about eggs; the best way to optimum health. Here is some more nutritional information about eggs that you will find useful.

The white of one large egg contains 17 calories.
The yolk of one large egg contains 59 calories.
One large fried egg has 92 calories.
One large hard boiled egg contains 74 calories. Read more on how to hard boil eggs.
Similar to the hard boiled egg, one large poached egg also contains 74 calories.
Wondering how many calories does one large scrambled egg have? 100 calories.

These days there is a huge debate about high amounts of cholesterol in eggs. The cholesterol present in the eggs is in the egg yolk. Therefore, dietitians these days suggest one egg along with another egg white, instead of two eggs to be included in one's diet. The better would be to consume three egg whites, so that there are no bad effects of cholesterol. Eggs nutrition facts are now known to us from the information above. Hence, to avoid any side effects, the key is to eat anything in moderation.
By Bhakti Satalkar
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