Egg: nutritional values, calories, health benefits, recipes & uses

There so many ways to cook eggs! Some people prefer hard boiled eggs or eggs in vinegar, while others prefer eggs benedict, poached or soft boiled eggs. In any case, this ingredient is often the star of our breakfasts. Besides, thanks to its versatility, eggs are an integral part of many cuisines around the world. Of course (and no surprise there) hen eggs are the most cooked in the world. Quail, duck, and goose eggs are also popular options.

GOOD TO KNOW: Want to learn more about eggs? Check out this egg Q&A article and learn how to substitute eggs in recipes!

BPT loves eggs because they are filled with vitamins, which is not surprising since they generate life!

What Are the Health Benefits of Eggs?

Eggs are an incredible source of protein!

Did you know that one egg contains more than 5 grams of protein? This nutrient contributes to muscle growth and tissue repair. It also delays the feeling of hunger. Eggs can therefore help you feel full until your next meal! Besides, eggs provide 9 essential amino acids, which makes them complete proteins! Amazing!

Fill up in vitamin B12 with eggs!

Eggs are in fact filled with essential nutrients. Not only do they provide phosphorus, selenium, and zinc, but they also contain a significant amount of vitamin B12. Cobalamin, which is commonly called vitamin B12, helps create red blood cells. It also participates in the proper functioning of your nerve cells. Besides, a diet low in vitamin B12 can provoke fatigue and dizziness, so do not hesitate to eat more eggs to boost your energy level!

Eat more eggs to increase your selenium intake

Eggs are an excellent source of selenium. To be more specific, selenium is a mineral that plays many important roles in our bodies. Among other things, selenium prevents the formation of compounds related to the development of diseases such as cancer. Indeed, it protects against the formation of free radicals, which makes this nutrient an antioxidant.
How to Choose Your Eggs

When grocery shopping, make sure to check out the expiry date written on the packaging. Also, to avoid unpleasant surprises, always inspect your eggs before placing them in your cart to make sure they are clean and intact. Apart from that, we recommend you choose the adequate quantity of eggs according to your eating habits. They are usually available in dozens or half dozens. Eggs also come in different sizes: regular or large.

Availability of eggs

You probably already know where to find raw hen eggs: in the refrigerator section of your grocery store, near the dairy products. As for hard-boiled or marinated eggs, look in the ready-to-eat section! Other egg varieties, such as quail eggs, can be harder to find, but they are sometimes available in the deli section.

How to store eggs

The best way to store your eggs is to place the carton in the refrigerator. Indeed, whole raw eggs can be refrigerated about one month. Besides, we recommend you don’t place them in the fridge door. Why? Because they would be more exposed to temperature changes this way and may spoil faster. Storing your eggs are room temperature will also make them rot quickly. As for leftovers, raw eggs can be kept 2 to 4 days in the fridge and cooked eggs about one week.

Egg Q&A

Is it safe to eat eggs everyday?

Yes! It is absolutely safe to eat eggs everyday. Studies have shown that the rumours about eggs increasing your cholesterol level and, consequently, increasing the risk of developing heart diseases were unfounded. Although eggs do contain cholesterol, the latter has a minimal impact on the blood level of a healthy population. So, if you love eggs, do not hesitate to eat them!
Is it safe to eat raw eggs?

If you are in excellent health, it is not dangerous to consume a raw egg. However, young children, pregnant women, the elderly, and immunosuppressed people should avoid them. Besides, there are pasteurized liquid egg cartons available on the market. Because they went through a heating process, those raw liquid eggs are safer for health. Indeed, they are less likely to contain pathogenic bacteria.
Why are egg yolks yellow?

A yolk’s colour can vary depending on the food the hen that laid it ate. If the yolk is very dark (or orange), it usually means the chicken consumed corn or alfalfa. A lighter colour means it was fed mostly with wheat!
Why are some eggs brown?

The breed of the hen determines if the eggshell will be white or brown. A white egg is produced by a hen with white feathers while a brown egg is produced by one with brown feathers. From a nutritional point of view, unless the feed has been enhanced, both types are equally as good!

Did you know that…

the world’s largest edible egg is that of the ostrich? Its weight is the equivalent of two dozens of hen eggs. Surprising, isn’t it?

Egg Uses

Omelette or scrambled eggs: A typical breakfast to start your day off right! Simply stir you egg in a pan and you will get the perfect omelette!
Eggs benedict: This breakfast worthy of the greatest restaurants necessits a poached egg, which is traditionally served on an English muffin and covered in hollandaise sauce. Eggs benedict are so tasty you’ll want to lick the plate!
Fried or over well egg: With an egg, butter, and a pan, you can make a fried or over well egg in just a few minutes! Be creative with your breakfast!
Egg sandwich: Sandwiches with hard boiled eggs are one of the easiest lunches to prepare. Add a bit of mayonnaise, celery, and green onions for a delicious preparation!
Breakfast sandwich: A breakfast sandwich is traditionally made with an English muffin, cheese, and a cooked egg.
Hard boiled egg: As it is or marinated in vinegar, an hard boiled egg is a delicious snack. Prepare a bunch!
Soft boiled egg: A soft boiled egg‘s white is well cooked while its yolk is runny.
Deviled egg: A dinner party classic! Deviled eggs are hard boiled eggs that have been stuffed with a yolk, mayonnaise, herb, and spice preparation.
Pastries: Eggs are super useful to make desserts! They are often used to bind the ingredients together and improve the texture of pastries.
Fried rice with eggs: Fried rice is always made with a scrambled egg because it boosts the protein content of the dish!

Nutritional Values of Eggs

Not only are eggs an excellent source of protein, but they also provide significant amounts of vitamin B12 and selenium. They also contain pantothenic acid, folate, vitamin E, zinc, iron, phosphorus, niacin, riboflavin, vitamin A, and vitamin D.

Portion	Units	1 raw egg (46 g)	1 raw egg white (32 g)	1 raw egg yolk (14 g)	1 hard boiled egg (50 g)	1 fried egg (46 g)
Calories	kCal	67	16	51	71	89
Lipids	g	4.6	0	4.6	5	6.8
Saturated	g	1.4	0	1.4	1.5	1.8
Trans	g	0	0	0	0	0
Monounsaturated	g	1.9	0	1.9	2.1	2.9
Polyunsaturated	g	0.7	0	0.7	0.7	1.3
Omega 3	g	0.1	0	0.1	0.1	0.2
Omega 6	g	0.6	0	0.6	0.6	1.1
Carbohydrates	g	0.5	0.4	0.1	0.9	0.5
Fibers	g	0	0	0	0	0
Sugars	g	0.4	0.2	0.1	0.4	0.4
Alcohol	g	0	0	0	0	0
Proteins	g	5.5	3.2	2.2	5.9	5.9
Cholesterol	mg	170	0	167	183	184
Minerals
Calcium	mg	20.9	2.6	17.9	22.5	22.5
Copper	mg	0.03	0.01	0.02	0.03	0.03
Iron	mg	0.6	0	0.6	0.7	0.5
Magnesium	mg	4.2	2.9	1.1	4.5	4.6
Manganese	mg	0.02	0	0.02	0.03	0.02
Phosphorus	mg	58.5	4.2	53.4	63	63
Potassium	mg	52.9	38.8	14.2	57	57.5
Selenium	µg	15.9	6.1	9.7	17.2	17.2
Sodium	mg	58	54	6	63	151
Zinc	mg	0.5	0.1	0.4	0.6	0.6
Vitamins
Vitamin A	µg	89.1	0	87.5	95.5	114.1
Thiamin (B1)	mg	0.03	0	0.03	0.03	0.03
Riboflavin (B2)	mg	0.23	0.14	0.09	0.24	0.24
Niacin (B3)	NE	1.3	1	0.5	1.7	1.4
Pantothenic acid (B5)	mg	1.1	0.1	1	1.2	1.2
Pyridoxine (B6)	mg	0	0	0	0	0
Biotin (B8)	µg	ND	ND	ND	ND	ND
Folic acid (B9)	µg	33.4	0	33.1	27.0	27.1
Cobalamin (B12)	µg	0.88	0.02	0.86	0.81	0.81
Vitamin C	mg	0	0	0	0	0
Vitamin D	µg	0.6	0	0.7	0.7	1.0
Vitamin E (Tocopherol, alpha)	mg	1.1	ND	1.1	1.2	1.6
Vitamin K	µg	0.1	0	0.1	0.2	2.2
Source : Canadian Nutrient Files (CNF)		Canadian Nutrient Files, Nutrient profile,Egg, chicken, whole, fresh or frozen, raw, Food code: 125.	Canadian Nutrient Files, Nutrient profile, Egg, chicken, white, fresh or frozen, raw, Food code: 126.	Canadian Nutrient Files, Nutrient profile, Egg, chicken, yolk, fresh or frozen, raw, Food code: 127.	Canadian Nutrient Files, Nutrient profile, Egg, chicken, whole, cooked, boiled in shell, hard-cooked, Food code: 130.	Canadian Nutrient Files, Nutrient profile, Egg, chicken, whole, cooked, fried, Food code: 129.