Nutrition

Egg Nutrition | Myths and Benefits

 

By Myprotein Writer Jack Grant

 

Having indulged in the great British tradition of the chocolate Easter egg just recently, I thought it might be an appropriate time to take a closer look at the humble hen’s egg and see why some people have labelled it “the ultimate convenience food”.

 

Egg Nutrition

Eggs are well known for being packed with Protein, therefore a great food item for anybody looking to build and maintain muscle.

The 6g of quality protein in one egg, with approximately 3.5g coming from the white and 2.5g from the yolk – also provides a complete amount of essential amino acids needed for protein to benefit the body. As a result, consuming eggs can deliver benefits of weight loss (5) muscle gain (6) and even improve bone health! (7)

In addition to an adequate amount of protein, one large egg contains 5g of healthy fats (from the yolk), zero sugar and an impressive list of 13 vitamins and minerals! Some of which include:

Egg nutrition

 

– Vitamin A

– Vitamin B1

– Vitamin B6 & 12

– Calcium

– Potassium

– Folic acid

– Zinc

 

In addition, each egg only contains around 70 calories, so making them a part of your meals will leave you feeling satisfied and could stop you reaching for that packet of crisps or chocolate bar!

 

When to eat eggs

Eggs are about as versatile as a food item can be.

Boil them, scramble them, poach them, fry them in a dribble of extra virgin olive oil or go for a tasty omelette with low-fat cheese and mushrooms!

Packed with all of the above nutrients, eggs are ideal for breaking your fast (whatever time of day that may be) so why not substitute that bowl of cereal or yoghurt with some scrambled eggs on toast – it’s the perfect way to start the day!

egg and bacon muffins

Alternatively:

– Boiled eggs are great food to have on the go. Seal them in a tub or cling film – great for packed lunches and can easily be taken to the gym and cracked open straight after your workout.

– Cooked egg whites are a great snack to eat at night – A filling, high-protein food to help aid overnight muscle recovery. Pair up with a bit of hot sauce or cinnamon for a sweet tooth!

– Add them to protein pancakes – 2 eggs, one scoop of protein, a banana, nut butter – experiment and add anything you like!

– Add Egg Protein powder to smoothies, shakes, pancakes, other food products for convenience!

 

 

The yolk controversy

For years we’ve had it drummed into us that egg yolks are bad for you.

Anyone in the health care business will tell you that yolks are full of fat and cholesterol and eating them could lead to high blood pressure and heart disease. However, it is interesting to know cholesterol in your daily diet hasn’t really been proven to raise blood cholesterol (1,2)

 

 

Opinion has changed a little recently – or more so that scientific studies have shown that consuming one egg yolk a day has no effect on cholesterol levels and is not associated with an increased risk of heart disease.

As a matter of fact, our liver produces significant amounts of cholesterol daily – and a little less when we eat eggs. As a result, there is a balance of cholesterol in our blood – no more or less! (3,4)

Moderation is clearly the key here.

I don’t eat whole eggs every day but if I’m making a 4-egg omelette I keep at least 2 of the yolks in there for some nutritious, healthy fats.

 

The raw debate

We’ve all seen Stallone wolf them down by the cup full – but is it actually safe to eat raw eggs and why would you want to?

It all depends on where you look or who you speak to. Those against eating raw eggs claim that there is a risk of contracting salmonella from doing so.

Those in the opposing corner believe that eating raw eggs is a harmless thing and if there is a risk of contracting salmonella the odds are as great as 30 or 40,000 to 1.

Personally, I do consume raw eggs and, in answer to the second part of the original question – I consume them purely for the convenience!

Also, I tend to use raw egg whites to add moisture to my home made protein bars!

At the end of the day it’s a matter of personal choice but I have never experienced any ill effects whatsoever.

It’s also worth noting that you may have eaten them at a friend’s house or restaurant without even knowing as raw eggs are sometimes used in things like home-made mayonnaise, salad dressing, mousse, custard, ice-cream and tiramisu!

Tiramisu

 

Don’t stop at the hen house

Nowadays, duck eggs are readily available in most supermarkets and I have even purchased them from independent butcher’s shops.

They are considerably larger than the average hen’s egg and somewhat richer in flavour (as a matter of opinion!)

Duck eggs pack in an average 9g protein and around a low 130 calories!

 

Duck eggs

 

They also stay fresher longer due to having a thicker shell. If you fancy a bit of a change give them a try and see what you think!

 

Myprotein Egg Recipe

 

Devilled Eggs with Avocado

 

 

1/2 Avocado (Mashed) 

– 6 Boiled Eggs 

– Chilli Flakes

 


1) Boil the eggs for 5 minutes and allow to cool

 

2) Peel the eggs cut in half and remove the yolks into a separate bowl and mash together with the avocado, salt and pepper.

 

3) Put a tea spoon of the mixture into the egg yolk space and sprinkle with chilli flakes

 

4) They will last in the fridge for 3 days but will darken in colour if left over a day

 


Calories – 254

Protein – 17g

Fat – 19g 

Carbs – 2g

Enjoy!

 



Myprotein

Myprotein

Writer and expert


Rewarding our readers — 33% off bestsellers! Be quick, shop now!