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Nutritional Content of Eggs, Cholesterol, Fats, Vitamins, Minerals, Dietary Nutrition

Eggs, Cholesterol and Diet Nutrition

Diet Information - Table of Nutrients in Egg

Nutritional Values in Eggs

Cholesterol Content of Eggs

Due to their high dietary cholesterol content (220-245mg), eggs used to be regarded as a potential health danger and a possible factor in atherosclerosis (clogging of arteries). But recent health research shows no link between egg consumption and cardiovascular disease. Thus the consensus among most dietitians and nutritionists is that we no longer need to limit our intake of eggs. The only exception is people who already have high levels of serum cholesterol. If you have high blood cholesterol, it is probably wise to include no more than three eggs in your weekly diet.

Fat Content of Eggs

Saturated fat is believed to have a greater impact on blood cholesterol levels than eating foods high in dietary cholesterol. A large egg (58g) contains 86 calories, 5.8g of fat (60 percent calories from fat), of which 1.8g is saturated fat. This makes an egg a relatively high-fat food - one reason why patients with elevated cholesterol levels should limit eggs in their diet. Egg whites contain no cholesterol or fat. So if you enjoy eggs, but are worried about your cholesterol level, restrict or avoid egg yolks and eat egg white instead.

Diet Nutrition in Eggs

Protein
Eggs are a great source of "complete" dietary protein, as they contain all the essential amino acids (the components of protein) in the correct proportions.

Vitamins
Eggs are a significant source of vitamins A (retinol), B2, B12, D, E and folate. An egg also contains smaller amounts of vitamins B1 and B6. Eggs are also an especially good source of choline (member of vitamin B-complex), a substance involved in the transport of fat around the body.

Minerals
Eggs contain easily-absorbed iron, as well as smaller amounts of magnesium, phosphorus, potassium and zinc.

Eggs in Your Diet: Conclusion

Include a nutritious egg in your regular diet. It's packed with nutritional health. If you have raised cholesterol, restrict your intake of egg yolks and eat more egg whites. An egg white contains many of the vitamins and minerals in egg yolk, contains more protein than an egg yolk, and is cholesterol and fat-free.

Table 1. Principal Nutrients in Fresh Whole Egg (58g)

Calories 86 Kcal
Protein 7.25g
Calcium 28mg
Phosphorus 103mg
Iron 0.8mg
Potassium 70mg
Magnesium 6mg
Zinc 0.7mg
Vitamin A 368 IU
Vitamin B2 0.3mg
Vitamin B12 0.6mcg
Folate 27mcg
Fat (total) 5.8g
Saturated Fat 1.8g
Cholesterol 245mg

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