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Eggs
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. Exquisitely
simple, yet enormously complex, the egg is one of nature's marvels. Check out
the incredible nutritional value of one simple egg. Nutrient
Density of The Egg
Percentage of U.S. Recommended Daily
Allowances (U.S. RDA)
| Provided
by 1 Large Egg | | Protein | 15% | | Vitamin
A | 6% |
| Vitamin
C | Less
than 2% | Thiamine | 2% |
| Riboflavin | 15% | Niacin | Less
than 2% | | Calcium | 2% | Iron | 4% |
| Vitamin
D | 6% | Vitamin
E | 2% |
| Vitamin
B6 | 4% | Folic
Acid | 6% |
| Vitamin
B12 | 8% | Phosphorus | 8% |
| Iodine | 15% | Magnesium | Less
than 2% | | Zinc | 4% | Copper | Less
than 2% | | Biotin | 4% | Pantothenic
Acid | 6% |
All
for only 80 calories (4% of daily intake on an 1800 calorie diet) And
only 5 grams of fat (1 gram polyunsaturated, 2 saturated and 2 monounsaturated)
Nutritional
Value | To
view the nutritional value of an egg depending on egg size, please
click here. For
an illustration of the contribution that eggs make to the diet and nutritional
requirements, please click here. |
Egg
Composition |  |
A.
Shell
- Outer covering of egg,
composed of calcium carbonate
- May
be white or brown depending on breed of chicken
- Color
does not affect quality, cooking characteristics, or nutritional value
B.
Air Cell
- Pocket of air formed at
the large end of the egg
- Caused
by contraction of contents
- Increases
in size with age
C.
Yolk
- Yellow portion of egg
- Color
varies with feed of the hen, but doesn't indicate nutritional content. Brown eggs
usually have darker colored yolks
D.
Vitelline (yolk) Membrane
- Clean seal which holds
egg yolk
E.
Shell Membranes
- Two membranes - inner and
outer shell membranes - surround the albumen
- Provide
protective barrier against bacterial penetration
- Air
cell forms between these two membranes
F.
Thin Albumen
- Nearest to the shell
- Spreads
around thick white of high-quality egg
G.
Chalaza
- Twisted, cordlike strands
of egg white
- Anchors
yolk in center of egg
- Prominent
chalaza indicates high quality
H.
Thick Albumen (white)
- Excellent source of riboflavin
and protein
- Stands
higher and spreads less than thin white in high-quality eggs
- Thins
and becomes indistinguishable from thin white in low-quality eggs
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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. Click
here for diagrams & more information.
| How
long will an egg keep? | Fresh
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. Hard-cooked
eggs should be kept in the refrigerator for up to one week. For
more tips about Care of Eggs, please click here: Care
of Eggs 
For
a printable version of this chart, please click here.
Average
Retail Cost of High-Quality Protein Foods
(Updated June 17, 2009) | Complete Protein
Food | Avg.
Cost [1] | Serving
Size | Cost
per Serving | Calories
per serving (kcal)
| Eggs,
grade A large | $1.49/doz.
| 1
egg | $0.12 | 72
| Milk,
reduced fat, 2%
milkfat | $3.30/gal.
[2] | 8
oz. | $0.21 | 90 | Chicken
breast, skinless | $3.32/lb.
[3] | 3
oz. | $0.62 | 105 | Ground
beef, 90%
lean meat | $3.51/lb.
| 3
oz. | $0.66 | 165 | Pork
chop (boneless)
| $3.87/lb.
| 3
oz. | $0.73 | 165 | Beef
round roast, USDA Choice (boneless) | $4.05/lb.
| 3
oz. | $0.76 | 165 |
[1]
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/
[2]
Price is for whole milk, no lowfat price available [3]
Price is for bone-in chicken breast, no boneless price available
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