Healthy Foods List: Eggs

Eggs, a package of nutrition from nature, are tasty, cheap and easily available.

We love to include eggs in a variety of different dishes to increase the protein and nutrition content. 

Health Benefits of Eggs

  1. High-Quality Protein: Eggs are a superb source of complete protein, crucial for muscle development, repair, and overall health.

  2. Rich in Vitamins: Eggs contain essential vitamins like B12, riboflavin, and choline, which support metabolism, brain function, and cellular health.

  3. High in Minerals: Eggs provide minerals like iron, phosphorus, and selenium, which are important for bone health and immune function.

  4. Omega-3 Fatty Acids: Eggs contain omega-3s, beneficial for heart health and reducing inflammation.

  5. Satiety and Weight Management: The protein and healthy fats in eggs can help control appetite and help you manage your weight. 

Nutrient Content per 100g of Cooked Eggs
  • Calories: Approximately 72 calories
  • Protein: Approximately 6 grams
  • Fat: Approximately 5 grams
  • Saturated Fat: Approximately 1.6 grams
  • Monounsaturated Fat: Approximately 2 grams
  • Polyunsaturated Fat: Approximately 0.6 grams
  • Cholesterol: Approximately 186 milligrams
  • Sodium: Approximately 71 milligrams
  • Potassium: Approximately 69 milligrams
  • Phosphorus: Approximately 96 milligrams
  • Vitamin A: Approximately 270 IU
  • Vitamin D: Approximately 41 IU
  • Vitamin E: Approximately 0.5 milligrams
  • Vitamin K: Approximately 0.3 micrograms
  • Vitamin B2 (Riboflavin): Approximately 0.3 milligrams
  • Vitamin B12: Approximately 0.6 micrograms
  • Folate (Vitamin B9): Approximately 24 micrograms
  • Biotin (Vitamin B7): Approximately 6 micrograms
  • Iron: Approximately 0.9 milligrams
  • Zinc: Approximately 0.6 milligrams
  • Selenium: Approximately 14 micrograms

Please note that the nutrient content can vary slightly depending on the specific type of egg and its size. The values provided here offer a general idea of the nutrient composition of a large whole egg.

Ways to Enjoy Eggs:

    1. Scrambled Eggs: Whisk eggs and cook with a touch of butter to make the eggs fluffy.

    2. Egg Salad: Make a creamy egg salad with mayo, mustard, and herbs.

    3. Frittata: Create a flavorful frittata with eggs, vegetables, cheese, and herbs for a hearty breakfast or brunch.

    4. Boiled Eggs: Enjoy hard or soft-boiled eggs as a snack, salad topper, or deviled eggs.

    5. Egg and Veggie Omelette: Make a customizable omelette with your choice of mixed vegetables, herbs, and cheese if you eat dairy.

    6. Simple Fried Eggs: I like to serve them topped with salt, pepper and nutritional yeast.

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