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Table of Contents
Reading Tips:
For fast reading, scan through the topic headings in BOLD BLACK, important conclusions in BOLD BLUE, and "Must Know" in BOLD RED. To jump to specific sections in this article, click on the respective LINKS in the Table of Contents.
Information presented here is for general educational purposes only. Each one of us is biochemically and metabolically different. If you have a specific health concern and wish my personalized nutritional recommendation, write to me by clicking here.
Eggs - Good for Your Body
Michael Lam, MD, MPHwww.DrLam.com
The
egg's image as a wholesome food has been tarnished in recent years, ever
since a link was established between high blood cholesterol level and high
incidence of cardiovascular disease . Egg is a rich source of dietary cholesterol
and it is labeled as a "bad food" . Many have resorted to eating just
the egg white to avoid the implications of heart disease, while others have
rejected the intake of eggs altogether as a prescription to well being.
Contrary to popular belief that the egg is something
to avoid, numerous research and long term studies have shown that eggs are
a great dietary source of many fundamental (e.g. protein, choline, cholesterol)
and non-fundamental (e.g. lutein, zeaxanthin) components that are essential
for optimal health. In fact, many in the fore-front of anti-aging
research believe that moderate egg consumption of one per day should be
an integral part of a complete anti-aging diet.
| Nutrient (unit) | Whole Egg | Egg White | Egg Yolk |
| Calories (kcal) | 75 | 17 | 59 |
| Protein (g) | 6.25 | 3.52 | 2.78 |
| Total lipid (g) | 5.01 | 0 | 5.12 |
| Total carbohydrate (g) | 0.6 | 0.3 | 0 .3 |
| Fatty acids (g) | 4.33 | 0 | 4.33 |
| Saturated fat (g) | 1.55 | 0 | 1.55 |
| Monounsaturated fat (g) | 1.91 | 0 | 1.91 |
| Polyunsaturated fat (g) | 0.68 | 0 | 0.68 |
| Cholesterol (mg) | 213 | 0 | 213 |
| Thiamin (mg) | 0.031 | 0.002 | 0.028 |
| Riboflavin (mg) | 0.254 | 0.151 | 0.103 |
| Niacin (mg) | 0.036 | 0.031 | 0.005 |
| Vitamin B6 (mg) | 0.070 | 0.001 | 0.0069 |
| Folate (mcg) | 23.5 | 1.0 | 22.5 |
| Vitamin B12 (mcg) | 0.50 | 0.07 | 0.43 |
| Vitamin A (IU) | 317.5 | 0 | 317 |
| Vitamin E (mg) | 0.70 | 0 | 0.70 |
| Vitamin D (IU) | 24.5 | 0 | 24.5 |
| Choline (mg) | 215.1 | 0.42 | 214.6 |
| Biotin (mcg) | 9.98 | 2.34 | 7.58 |
| Calcium, Ca (mg) | 25 | 2 | 23 |
| Iron, Fe (mg) | 0.72 | 0.01 | 0.59 |
| Magnesium, Mg (mg) | 5 | 4 | 1 |
| Copper, Cu (mg) | 0.007 | 0.002 | 0.004 |
| Iodine, I (mg) | 0.024 | 0.001 | 0.022 |
| Zinc, Zn (mg) | 0.55 | 0 | 0.52 |
| Sodium, Na (mg) | 63 | 55 | 7 |
| Manganese, Mn (mg) | 0.012 | 0.001 | 0.012 |
It is clear that eggs are an excellent source
of calories (75 calories), cholesterol (213 mg), protein (6.25 gm), and
a variety of important nutrients for the body.