nutritional value of eggs

Energy value of eggs A medium egg has an energy value of 78 kilocalories (324 kilojoules) and the consumption of one egg daily would contribute only around 3% of the average energy requirement of an adult man; 4% for an adult woman. With their significant protein, vitamin and mineral content and relatively low saturated fat content, eggs are a valuable component in a healthy diet. Protein Eggs are an important source of high quality protein. On the evaluation scale most commonly used for assessing protein, egg protein is at the highest point, 100, and is used as the reference standard against which all other foods are assessed. This is because of the essential amino acid profile and the high digestibility of egg protein. When assessed against a range of different measures of protein quality (protein digestibility corrected amino acid score; biological value; net protein utilisation; protein efficiency ratio; protein digestibilty) eggs rank consistently high, even against other high quality sources of protein such as beef and cows milk [1]. 12.5% of the weight of the egg is protein and it is found in both the yolk and the albumen. Although protein is more concentrated around the yolk, there is in fact more protein in the albumen. As people age, the loss in muscle mass and strength (sarcopenia), increases in parallel to the rise in body fat. It had been argued that these changes in body composition are related to the a decline in physical activity [2], but this view has been challenged by research suggesting that poor protein intake and changes in the bodys ability to utilize amino acids with age may also contribute to sarcopenia [3, 4]. Therefore it is possible that an adequate intake of high quality protein from sources such as eggs could help to prevent the degeneration of skeletal muscle in older people. Egg protein is a rich source of the essential amino acid leucine, which is important in modulating the use of glucose by skeletal muscle and in facilitating muscle recovery after exercise. It has therefore been postulated that this would be advantageous to people undergoing endurance training [1]. In comparison with other high protein foods, eggs are a relatively inexpensive source of protein. Relative cost of different protein foods [5]

All chilled products Value eggs (pack of six)

Cost per 100g 0.268

Protein per 100g 12.5

Cost per 45g protein 0.96

Value minced beef Pork loin steaks Tofu Value chicken breasts Value white fish fillets

0.303 0.557 0.672 0.656 0.373

16.6 17 12.1 17.6 12

0.82 1.47 2.50 1.68 1.40

Prices and nutritional information published on www.tesco.com in December 2009. Vitamins Eggs contain most of the recognised vitamins with the exception of vitamin C. The egg is a source of all the B vitamins. It is a particularly rich source of vitamins B12 and riboflavin (vitamin B2) and a useful source of folate. The egg is also a good source of the fat-soluble vitamins A and D and provides some vitamin E. Minerals Eggs contain many of the minerals that the human body requires for health. In particular eggs are an excellent source of iodine, required to make the thyroid hormone, and phosphorus, required for bone health. The egg is a significant source of selenium, an important antioxidant and provides some zinc, important for wound healing, growth and fighting infection. Eggs also contain iron, the vital ingredient of red blood cells, although the availability of this iron to the body is still being investigated. Fat 11.2% of the egg content is fat. The fat of an egg is found almost entirely in the yolk; there is less than 0.05% in the albumen. Most of an eggs total fatty acid composition is monounsaturated (approximately 47%). About a further 18% is polyunsaturated and only 34% is saturated. Cholesterol Eggs also contain cholesterol and lecithin, which are fat-like substances that are essential to the structure and function of all cells in the body. However these substances are not dietary essentials, as our bodies are able to synthesise them. Cholesterol helps to maintain the flexibility and permeability of cell membranes and is also a raw material for the fatty lubricants that help to keep the skin supple. Cholesterol is essential for the production of sex hormones, cortisol, vitamin D and bile salts. For more information on cholesterol click here. Nutritional analysis

The nutritional value of eggs and the contribution that they make to the diet is illustrated by the following table. The data on the nutritional content of a single egg is based on a medium egg and all percentage composition figures relate to the contents, excluding the shell. Source: FSA (Food Standards Agency) (2002) McCance and Widdowsons The Composition of Foods, Sixth summary edition. Cambridge: Royal Society of Chemistry. Nutritional analysis of egg without its shell

For a medium egg (Av 58g) % of Reference Nutrient Intake (RNI) Amount per egg Constituent of Egg For adult female 19-50 years For adult male 19-5 Weight 51.6 Water g 38.8 Energy kjoules/kcalories 324/78 4 3 Protein g 6.5 14 12 Carbohydrate g trace Fat g 5.8 ** ** Inc saturated f.a. g 1.7 ** ** Monounsaturated f.a g 2.3 ** ** Polyunsaturated f.a. g 0.9 ** ** Cholesterol mg 202 ** ** Dietary fibre g none Minerals and Trace Elements Sodium mg 72 5 5 Potassium mg 67 2 2 Calcium mg 29 4 4 Phosphorus mg 103 19 19 Magnesium mg 6.2 2 2 Iron mg 1.0 7 11 Zinc mg 0.7 10 7 Copper mg 0.04 3 3 Iodine g 27 19 19 Selenium g 6 10 8 Chlorine mg 83 3 3 Sulphur mg 83 * * Vitamins Vitamin A g 98 16 14 Vitamin D g 0.9 9*** 9*** Vitamin E mg 0.57 * * Vitamin C mg none -

Thiamin (vitamin B1) Riboflavin (vitamin B2) Niacin Vitamin B6 Folate Vitamin B12 Biotin Pantothenic Acid Choline3

mg mg mg mg g g g mg mg

0.05 0.24 0.05 0.06 26 1.3 10 0.91 145

6 22 0.4 5 13 87 * * *

5 18 0.3 4 13 87 * * *

Dietary Reference Values for Food Energy and Nutrients for the United Kingdom. Department of Health Report on Health and Social Subjects 41, 1991. Assumes edible portion = 89%. 3 Source: USDA Database for the Choline Content of Common Foods, Release 2 (2008) *No RNI. **No RNI for fats; dietary reference values are expressed as a percentage of daily energy intake so are not shown here. ***Beyond age 65 years References 1. Layman KL, Rodriguez NR. Egg protein as a source of power, strength and energy, Nutrition Today, 44, 1, 2009 2. Joint WHO/FAO/UNU Expert Consultation Protein and amino acid requirements in Human Nutrition, WHO Technical Report Series 935, Geneva, 2002 3. Wolfe RR. The underappreciated role of muscle in health and disease, American Journal of Clinical Nutrition 84,475-82 2006 4. Thalacker-Mercer A E, Fleet J C, Craig B A, Carnell N S, Campbell W W. Inadequate protein intake affects skeletal muscle transcript profiles in older humans, American Journal of Clinical Nutrition, 85, 1344-1352, 2007 5. Ruxton C. New evidence and recommendations for the use of eggs in the diet, Nursing Standard, 19 May 2010.

3.8 g (per 60g edible portion) Hen's egg(tamagoyaki, atsuyakitamago)

2.4 g (per 120g edible portion) Hen's egg(tamago-dofu)

Tr (per 8g edible portion) Japanese quail's egg(boiled and canned in brine)

0.3 g (per 60g edible portion) Hen's egg(tamagoyaki, dashimakitamago)

0.2 g (per 63g edible portion) Silky fowl's egg(whole, raw)

0.1 g (per 36g edible portion) Hen's egg(white, raw)

0.1 g (per 37g edible portion) Hen's egg(white, boiled)

0.1 g (per 50g edible portion) Hen's egg(whole, boiled)

0.2 g (per 63g edible portion) Hen's egg(whole, raw)

Tr (per 13g edible portion) Japanese quail's egg(whole, raw)

Tr (per 43g edible portion) Hen's egg(whole, poached)

Tr (per 17g edible portion) Hen's egg(yolk, boiled)