fit into a healthy, well-balanced diet. One large egg equals 70 calories, 4.5
grams fat (only 1.5g is saturated fat), and 213 milligrams of cholesterol. Egg
whites are fat-free and cholesterol free. An egg is one of nature's most nutritious
creations. Eggs are protein-rich, low in sodium, and contain a variety of vitamins
and minerals. Eggs are inexpensive, delicious, and easy to cook.
simple, yet enormously complex, the egg is one of nature's marvels. Check out
the incredible nutritional value of one simple egg.
Density of The Egg
Percentage of U.S. Recommended Daily
Allowances (U.S. RDA)
by 1 Large Egg|
than 2% ||Thiamine||2%|
for only 70 calories (3.9% of daily intake on an 1800 calorie diet)
only 5 grams of fat (1 gram polyunsaturated, 2 saturated and 2 monounsaturated)
THE YOLK: A Nutrient Goldmine!!
There's more to eggs than just the whites! Many individuals aren't aware of the nutrient package the whole egg provides, a majority of which are found in the yolk and play key roles in many aspects of health at all ages, from supporting fetal development in pregnant women to helping protect brain health in older adults.
view the nutritional value of an egg depending on egg size,
an illustration of the contribution that eggs make to the diet and nutritional
requirements, please click here.
If you like Eggs, you'll LOVE this news!
- Outer covering of egg,
composed of calcium carbonate
be white or brown depending on breed of chicken
does not affect quality, cooking characteristics, or nutritional value
- Pocket of air formed at
the large end of the egg
by contraction of contents
in size with age
- Yellow portion of egg
varies with feed of the hen, but doesn't indicate nutritional content. Brown eggs
usually have darker colored yolks
Vitelline (yolk) Membrane
- Clean seal which holds
- Two membranes - inner and
outer shell membranes - surround the albumen
protective barrier against bacterial penetration
cell forms between these two membranes
- Nearest to the shell
around thick white of high-quality egg
- Twisted, cordlike strands
of egg white
yolk in center of egg
chalaza indicates high quality
Thick Albumen (white)
- Excellent source of riboflavin
higher and spreads less than thin white in high-quality eggs
and becomes indistinguishable from thin white in low-quality eggs
are graded for both quality and size; however, quality and size are not related.
Eggs should be selected on the basis of both. Large eggs may be of high or low
quality, and high-quality eggs may be of any size.
here for diagrams & more information.
long will an egg keep?|
shell eggs can be kept refrigerated in their carton for at least 4-5 weeks beyond
the pack date. Quality losses should be insignificant if the eggs are refrigerated
as soon as possible after purchase from a refrigerated case.
eggs should be kept in the refrigerator for up to one week.
more tips about Care of Eggs, please click here: Care
a printable version of this chart, please click here.
Retail Cost of High-Quality Protein Foods
(Updated June 17, 2009)
grade A large
round roast, USDA Choice (boneless)
United States Department of Agriculture. Economic Research Service. Retail data for beef, pork, poultry cuts, eggs, and dairy products (December 16, 2009).
Retrieved on December 16, 2009 from http://www.ers.usda.gov/Data/MeatPriceSpreads/
Price is for whole milk, no lowfat price available
Price is for bone-in chicken breast, no boneless price available