Let’s clear up the bad rap that has been hung on eggs. Not only has new research indicated that eggs have very little effect on blood cholesterol levels, but eggs are a nutritional powerhouse providing at least 18 different vitamins and minerals.
Eggs work very hard at providing good nutrition in an “egg shell.”
There is a wealth of nutrition, proteins and important antioxidants contained in one egg. Not only that but they are tasty, versatile, low in fat and economical. Recent research indicates that eggs have little if any effect on blood cholesterol levels, as the real culprit is saturated fat according to our source:
The following chart is based on one medium sized egg. The information listed below can vary according to the feed provided to the chickens.
Source: Royal Society of Chemistry/ MAFF 1991 The Composition of Foods (6th edition)
Nutritional analysis of egg without its shell
For a medium egg (Av 58g)
Constituent of Egg
Amount per egg
% of Reference Nutrient Intake (RNI)
Amount per 100g egg
|For adult female 19-50 years||For adult male19-50 years|
|Inc saturated f.a.||g||1.7||**||**||3.2|
MINERALS AND TRACE ELEMENTS
1Assumes edible portion = 89%
*No RNI **No RNI, for recommendations on fat ***Beyond age 65 years
Eggs: Complete Protein.
Eggs are one of the few foods considered to be a complete protein.
Of the 20 different amino acids important for body functions, 9 cannot be produced by our bodies, and must come from our diet. All 9 of these essential amino acids are found in eggs. Eggs, according to Nutrition: Concepts and Controversies written by Eva May Nunnelley Hamilton who has both a B.S. and M.S. in nutrition, Eleanor Noss Whitney, Ph.D., R.D. and Frances Sienkiewicz Sizer, M.S., R.D. have been designated the “reference protein” and “given a score of 100”. Other foods are measured against the standard created by eggs:
- Eggs have a chemical score of 100 and a net protein utilization (NPU) score of 100
- Milk has a chemical score of 93 and a NPU of 75
- Rice has a chemical score of 86 and a NPU of 67
- Beef has a chemical score of 75 and a NPU of 80
- Fish has a chemical score of 75 and a NPU of 83
- Corn has a chemical score of 72 and a NPU of 56
When diets lack an essential amino acid, the body is limited in its use of building protein. Also when amino acids are wasted there is a lack of proper protein to maintain body tissue.