Egg
Description
Eggs, most commonly the ova of hens. They are an excellent source of complete protein, pantothenic acid, and biotin; they are also a moderate to very good source of vitamin A, vitamin D, vitamin E, vitamin K, and riboflavin.
Whole eggs are also a highly concentrated source of saturated fatty acids and cholesterol. For this reason, it is considered healthful for most persons to limit their consumption of eggs to three per week.
It should also be noted eggs generally should not be eaten raw. Raw egg white contains a protein known as avidin, which combines with biotin and prevents it from being absorbed.
Caloric Content
| 1 | 2 | 3 | |
| Calories: | 79 | 83 | 79 |
| Protein: | 6.07 | 5.37 | 6.07 gm |
| Carbohydrates: | .6 | .53 | .60 gm |
| Fiber: | 0 | 0 | 0 gm |
| Total fats: | 5.58 | 6.41 | 5.58 gm |
| Saturated fats: | 1.67 | 2.41 | 1.67 gm |
| Unsaturated fats: | 2.95 | 3.10 | 2.95 gm |
| Cholesterol: | 274 | 246 | 274 mg |
1. Raw - 1 large, 50 grams
2. Fried - 1 egg, 46 grams
3. Hard-Boiled - 1 egg, 50 grams
| 4 | 5 | |
| Calories: | 79 | 95 |
| Protein: | 6.04 | 5.96 gm |
| Carbohydrates: | .60 | 1.37 gm |
| Fiber: | 0 | 0 gm |
| Total fats: | 5.55 | 7.08 gm |
| Saturated fats: | 1.67 | 2.82 gm |
| Unsaturated fats: | 2.94 | 3.31 gm |
| Cholesterol: | 273 | 248 mg |
4. Poached - 1 egg, 50 grams
5. Scrambled - 1 egg, 64 grams
Vitamin Content
| 1 | 2 | 3 | |
| Vitamin A: | 260 | 286 | 260 |
| Thiamine: | .044 | .033 | .037 |
| Vitamin B-2: | .15 | .126 | .143 |
| Vitamin B-6: | .06 | .050 | .057 |
| Vitamin B-12: | .773 | .581 | .657 |
| Biotin: | 11 | - | - |
| Niacin: | .031 | .026 | .030 |
| Pantothenic Acid: | .864 | .763 | .864 |
| Folic acid: | 32 | 22 | 24 |
| Vitamin C: | 0 | 0 | 0 |
| Vitamin E: | .57 | - | - |
1. Raw - 1 large, 50 grams
2. Fried - 1 egg, 46 grams
3. Hard-Boiled - 1 egg, 50 grams
4 5 USRDA
Vitamin A: 259 311 5000 IU
Thiamine: .035 .039 1.7 mg
Vitamin B-2: .127 .156 1.7 mg
Vitamin B-6: .051 .058 2.0 mg
Vitamin B-12: .616 .638 6 mcg
Biotin: - - 300 mcg
Niacin: .026 .042 20 mg
Pantothenic Acid: .860 .819 10 mg
Folic acid: 24 22 400 mcg
Vitamin C: 0 .13 60 mg
Vitamin E: - - 30 IU
4. Poached - 1 egg, 50 grams
5. Scrambled - 1 egg, 64 grams
Mineral Content
| 1 | 2 | 3 | |
| Calcium: | 28 | 26 | 28 |
| Copper: | .1 | - | - |
| Iron: | 1.04 | .92 | 1.04 |
| Magnesium: | 6 | 5 | 6 |
| Manganese: | .029 | - | - |
| Phosphorus: | 90 | 80 | 90 |
| Potassium: | 65 | 58 | 65 |
| Selenium: | 3.2 | - | - |
| Sodium: | 69 | 144 | 69 |
| Zinc: | .72 | .64 | .72 |
1. Raw - 1 large, 50 grams
2. Fried - 1 egg, 46 grams
3. Hard-Boiled - 1 egg, 50 grams
| 4 | 5 | USRDA | |
| Calcium: | 28 | 47 | 1000 mg |
| Copper: | - | - | 2 mg |
| Iron: | 1.04 | .93 | 18 mg |
| Magnesium: | 6 | 8 | 400 mg |
| Manganese: | - | - | n/a mg |
| Phosphorus: | 90 | 97 | 1000 mg |
| Potassium: | 65 | 85 | n/a mg |
| Selenium: | - | - | n/a mcg |
| Sodium: | 146 | 155 | n/a mg |
| Zinc: | .72 | .70 | 15 mg |
4. Poached - 1 egg, 50 grams
5. Scrambled - 1 egg, 64 grams
Amino Acid Content
| 1 | 2 | 3 | |
| Tryptophan: | .097 | .086 | .097 gm |
| Threonine: | .298 | .264 | .298 gm |
| Isoleucine: | .380 | .336 | .380 gm |
| Leucine: | .533 | .472 | .533 gm |
| Lysine: | .41 | .363 | .410 gm |
| Methionine: | .196 | .174 | .196 gm |
| Cysteine: | .145 | .128 | .145 gm |
| Phenylalanine: | .343 | .303 | .343 gm |
| Tyrosine: | .253 | .224 | .253 gm |
| Valine: | .437 | .387 | .437 gm |
| Arginine: | .388 | .344 | .388 gm |
| Histidine: | .147 | .130 | .147 gm |
| Alanine: | .354 | .314 | .354 gm |
| Aspartic acid: | .602 | .533 | .602 gm |
| Glutamic acid: | .773 | .684 | .773 gm |
| Glycine: | .202 | .179 | .202 gm |
| Proline: | .241 | .213 | .241 gm |
| Serine: | .461 | .408 | .461 gm |
1. Raw - 1 large, 50 grams
2. Fried - 1 egg, 46 grams
3. Hard-Boiled - 1 egg, 50 grams
| 4 | 5 | |
| Tryptophan: | .097 | .094 gm |
| Threonine: | .297 | .290 gm |
| Isoleucine: | .378 | .372 gm |
| Leucine: | .531 | .565 gm |
| Lysine: | .408 | .410 gm |
| Methionine: | .195 | .188 gm |
| Cysteine: | .144 | .133 gm |
| Phenylalanine: | .341 | .332 gm |
| Tyrosine: | .251 | .252 gm |
4. Poached - 1 egg, 50 grams
5. Scrambled - 1 egg, 64 grams
| 4 | 5 | |
| Valine: | .435 | .426 gm |
| Arginine: | .387 | .364 gm |
| Histidine: | .146 | .146 gm |
| Alanine: | .353 | .334 gm |
| Aspartic acid: | .600 | .577 gm |
| Glutamic acid: | .770 | .810 gm |
| Glycine: | .201 | .191 gm |
| Proline: | .240 | .271 gm |
| Serine: | .459 | .440 gm |
4. Poached - 1 egg, 50 grams
5. Scrambled - 1 egg, 64 grams
References
Kreutner, Patricia A. Nutrition In Perspective. Prentice-Hall: Englewood Cliffs. 1980.
United States Department of Agriculture. Composition of Foods: Dairy Products And Eggs: Raw, Processed, Prepared. Washington D.C. 1976.
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