We all love a good egg; fried, poached, scrambled – the options are almost endless. They’re a fitness fanatic’s best friend, they’re an all-natural source of good quality protein, and they’re high in a number of nutrients. And with only 70 calories per medium egg – they won’t make you pile on the pounds.
As they are versatile and cost-effective, their unique nutritional value means they can help us meet our nutritious needs without breaking the bank or getting bored of them.
Let’s take a look at the specifics…
(Per medium egg)
- 70 calories
- 4.6g fat
- 1.3g saturated fats
- 1.7g monounsaturated fats
- 0.7g polyunsaturated fats
- trace carbohydrates
- trace sugars
- 6.5g protein
- 0.2g salt
- 180mg cholesterol
- 65mg sodium
One egg contains varying amounts of 13 essential minerals and vitamins, plus a hefty serving of protein. Eggs are a complete protein meaning they deliver all the essential amino acids for muscle repair and growth hence why weightlifters talk so highly of them. At the end of the day, eggs exist to support the growth and development of a baby bird – so it’s no surprise that eggs are an absolute powerhouse of nutrients!
You may have heard that some children have an allergy towards eggs, but it’s something they often grow out of which explains why there are very few adults with the allergy.
The essential nutrients in the egg can support efficient growth and development of children; as well as supporting muscle mass and function as they age. In fact, a study has shown that feeding your child just one egg a day for half a year could prevent stunting in their growth and help them achieve a healthy height.
Eating eggs regularly won’t affect your cardiometabolic health; years and years of extensive research has found that older people can enjoy eggs without increasing their risk of heart disease! They may be high in cholesterol, but thankfully it’s the good kind (LDL) and is great for us in moderation.
Whether eggs are good for weight loss or not is debatable, but then again, eating too much of anything can cause weight gain – so eating eggs in moderation is the best way to go. Luckily, the high-quality protein found in eggs can reduce hunger and keep you feeling fuller for longer. They are also a part of the healthy dietary patterns that are recommended by public health organisations.