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.
- High-Quality Protein: Eggs are a superb source of complete protein, crucial for muscle development, repair, and overall health.
- Rich in Vitamins: Eggs contain essential vitamins like B12, riboflavin, and choline, which support metabolism, brain function, and cellular health.
- High in Minerals: Eggs provide minerals like iron, phosphorus, and selenium, which are important for bone health and immune function.
- Omega-3 Fatty Acids: Eggs contain omega-3s, beneficial for heart health and reducing inflammation.
- 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:
-
- Scrambled Eggs: Whisk eggs and cook with a touch of butter to make the eggs fluffy.
- Egg Salad: Make a creamy egg salad with mayo, mustard, and herbs.
- Frittata: Create a flavorful frittata with eggs, vegetables, cheese, and herbs for a hearty breakfast or brunch.
- Boiled Eggs: Enjoy hard or soft-boiled eggs as a snack, salad topper, or deviled eggs.
- Egg and Veggie Omelette: Make a customizable omelette with your choice of mixed vegetables, herbs, and cheese if you eat dairy.
- Simple Fried Eggs: I like to serve them topped with salt, pepper and nutritional yeast.
- Scrambled Eggs: Whisk eggs and cook with a touch of butter to make the eggs fluffy.