Nutrition value of an egg,

we generally talk about chicken eggs, although eggs from other birds are marketed, such as quail, leg, goose, turkey …, with very similar nutritional value.

The egg is designed by nature as a structure to protect and feed the embryo that will give rise to a chick, provided the egg is fertilized. To protect the embryo from external contamination and bacterial growth. The egg has physical barriers (shell and cuticle, the testaceous membranes of the shell. The density and structure of the white and the yolk membrane of the yolk), and chemical barriers (antibacterial compounds of albumen, its alkaline pH -9.5-, the molecules that sequester cations, proteins, and vitamins, as well as those that have an antienzymatic effect.

The shell, the white or albumen, and the yolk are separated from each other by membranes that maintain their integrity. The shell is very porous, so care must be taken when handling the eggs.

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It is the central and orange part of the egg. It accounts for 30 to 33% of the weight of the egg and contains a great wealth of nutrients, among which lipids (32-36%) stand out, of which 65% are triglycerides, 28% are phospholipids and 5% are cholesterol; contains 12-15% proteins, pigments (carotenoids) and various vitamins (A, D, E, B1, B2, B3, B5, B6, B9, and B12) and minerals (phosphorus, potassium, low availability iron -improving their absorption if the whole egg is taken-, calcium, zinc, iodine, magnesium, selenium).

Its caloric value is 353 kcal / 100gr.


It represents approximately 60% of the total weight of the egg. 10% are proteins, it contains a minimum amount of carbohydrates, vitamins (B2 and B3), and minerals (sodium, potassium, iodine), lipids being practically non-existent, including cholesterol. It contains a protein, avidin, which binds biotin (Vitamin B8) making it unavailable. It also contains a trypsin inhibitor, which could negatively affect protein absorption, and flavoprotein, which can bind riboflavin. These proteins are inactivated by heat. It is for this reason, in addition to hygiene reasons, that raw eggs should not be eaten. Its caloric value is 49 kcal / 100 g.


162 kcal / 100 g (equivalent to two M egg units); 12.8% protein; 0.7% CHO; 12.1% lipids (mostly monounsaturated). The nutritional value of egg protein is taken as a standard, as it contains all the essential amino acids in ideal proportions. Also noteworthy is its richness in choline, mainly in the yolk, in the form of phosphatidylcholine (lecithin).

The nutritional composition of the egg is not constant, it depends on the feeding of the birds or their age. Its nutritional value does not depend on the color of the shell, nor on the intensity of the color of the yolk.

The relationship between egg cholesterol and cardiovascular disease is not supported today by scientific knowledge. The effect that cholesterol ingested with the diet has on the levels of cholesterol present in the blood in healthy people is minimal and depends largely on individual factors such as genetics, body weight, or lifestyle habits (physical activity and smoking).

Most foods high in cholesterol are also high in saturated fat, but eggs are not. A medium-sized egg contains about 200 milligrams of cholesterol, but it has more unsaturated than saturated fat. Due to its content of phospholipids, which interfere with its absorption, this cholesterol has very little effect on blood cholesterol. What’s more, the carotenoids it contains could protect against atherosclerosis

Nutrition value of an egg, DietFYI


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