A single extra large cage-free egg weighing 56 grams has around 80 calories.

Apart from the calorie content, an egg is a powerhouse of nutrients. It is a rich source of protein, vitamins, and minerals. The egg yolk and egg white both provide unique nutritional benefits.

In this article, we'll delve into the nutritional value, health benefits, calorie count comparison, and cooking methods of eggs. We'll also explore a variety of egg dishes and discuss egg safety measures.

Nutritional value

One egg contains about 6 grams of protein and 5 grams of fat, including both saturated and unsaturated fats. It also has essential vitamins such as vitamin A, B12, D, and E, and minerals like iron, selenium, and zinc. The egg yolk has most of the nutrients, including vitamins and minerals, while the egg white is almost all protein. Eating eggs can help boost muscle mass, improve cognitive function and provide long-lasting energy.

Health benefits

In addition to providing essential nutrients, eggs have numerous health benefits. Eggs can help you feel fuller for longer, making them a great breakfast option. Eggs are also good for your heart. Studies have shown that moderate egg consumption does not increase the risk of heart disease in healthy individuals. Eggs can also aid in weight loss and improve brain function.

Calorie count comparison

Compared to other high-calorie breakfast options like bagels and croissants, eggs have a lower calorie count. A single egg has around 80 calories, while a bagel can have up to 350 calories and a croissant can have up to 450 calories. However, the calorie count can quickly add up based on how you cook your eggs. Fried eggs or eggs benedict with hollandaise sauce can easily double or triple the calorie count compared to a simple boiled egg. It's important to keep these factors in mind when incorporating eggs into your diet.

Egg sizes

Eggs are categorized based on their weight per dozen. The standard egg size is medium and weighs about 50 grams. Other sizes include small (less than 50 g), large (60-64 g), and jumbo (70+ g). When a recipe calls for eggs, it's usually referring to large eggs. If you have a different size, use the equivalent weight in large eggs. Egg sizes can also affect cooking times and doneness, so it's important to keep that in mind when cooking eggs.

Protein content

As mentioned earlier, eggs are a great source of protein. One egg can provide around 6 grams of high-quality protein. The protein in eggs contains all nine essential amino acids that our body needs but can't produce on its own. Protein is essential for building and repairing muscles, bones, and tissues, and it also plays a role in hormone and enzyme production.

Cholesterol

Eggs have earned a reputation for being high in cholesterol, with one egg containing around 185 mg of cholesterol. However, research has shown that dietary cholesterol does not necessarily increase cholesterol levels in the blood. It is saturated and trans fats that are more concerning as they can increase LDL or 'bad' cholesterol levels. Healthy individuals can consume up to one egg per day without increasing their risk of heart disease.

Egg yolk vs egg white

The egg yolk and egg white have different nutritional profiles and can be used in various dishes. The egg yolk contains most of the nutrients, including vitamins A, D, E, and K, as well as antioxidants like lutein and zeaxanthin. The egg white is almost all protein and can be used in dishes that require a lighter texture, such as meringues and angel food cake.

Cooking methods

There are many ways to cook eggs, each with its unique flavor and texture. Boiled eggs are a great on-the-go option and can be hard-boiled or soft-boiled depending on your preference. Fried eggs can be cooked over-easy, sunny-side-up, or over-hard, and can be served with toast and bacon for a classic breakfast. Scrambled eggs, omelets, and frittatas are great options for a quick and satisfying meal any time of day.

Egg dishes

Eggs can be used in a variety of dishes, from breakfast to dinner and everything in between. Egg dishes like quiches, stratas, and breakfast burritos make for a hearty and flavorful breakfast. Shakshuka, a Middle Eastern dish of eggs poached in a rich tomato sauce, is a satisfying and savory dinner option. Eggs can also be used in baking to add richness and moisture to cakes, bread, and pastries.

Egg safety

It's important to handle and cook eggs properly to prevent foodborne illness. Always store eggs in the refrigerator at 40°F or colder. Cook eggs until the yolk and white are firm to prevent salmonella contamination. Use pasteurized eggs when making foods like mayonnaise, hollandaise sauce, or raw cookie dough, as these dishes use raw or undercooked eggs.