An Overview of the Health Benefits of Eggs

The Nutrition in an Egg is Second to None Eggs have been a staple in the human diet for thousands of years The range of nutrients in an egg is sufficient to sustain a developing chick embryo The versatile egg has been around in people’s diets for thousands of years. It contains nutrients able to sustain a developing chick containing all macro- and micro-nutrients, except for vitamin C. Most bird species have the ability to synthesize ascorbic acid (vitamin C)- http://www.incredibleegg.org/egg-facts/eggcyclopedia/n/nutrient

Nutrient-Rich Eggs Vitamin B12 (7% DV) Choline (23% DV) For 70 calories 1 large egg = varying amounts of vitamins and minerals + good source of high quality protein Excellent Source Vitamin B12 (7% DV) Vitamin B5 (7% DV) Folate (6% DV) Vitamin A (5% DV) Vitamin B6 (5% DV) Iron (5% DV) Zinc (4% DV) Calcium (3% DV) Choline (23% DV) Selenium (22% DV) Protein (12% DV) Riboflavin (12% DV) Vitamin D (10% DV) Phosphorus (10% DV) Good Source Eggs are naturally packed with a number of nutrients. One large egg has varying amounts of 13 vitamins and minerals (including shortfall nutrients: choline, iron, calcium and vitamin D); and is a good source of high-quality protein –all in 70 calories. U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 23 (2010). NDB No: 01123. *Excellent Source and Good Source as defined by US Food and Drug Administration

Macronutrient Distribution in One Large Uncooked Chicken Egg (50 g) Whole Egg Egg Albumin Egg Yolk Weight (%) 100 66 34 Water (g) 37.9 28.9 8.9 Energy- kcal 73.5 17.2 54.7 Protein (g) 6.29 3.60 2.70 Lipid (g) 4.97 0.06 4.51 Sugars (g) 0.39 0.24 0.10 While the yolk provides the majority of the calories and fat in a egg, many people don’t realize that nearly a third of the protein in an egg is found in the yolk.

Recent Research from USDA Compared to 2002 data, a large egg has: 14% less cholesterol 34% more vitamin D Additional research is needed to determine reason(s) for the change in cholesterol and vitamin D Changes in animal diet Breeding changes Rate of lay Analytical differences Other Recent research from the USDA revealed that one large egg now has 14% less cholesterol and 34% more vitamin D that previously measured more than 10 years ago. While more research is needed to discover the reason behind the changes in cholesterol and vitamin D, some attribute the change to improvements in the hens’ diet, breeding changes, the rate of lay, etc. NOTE: The SR database notes 186, rounding principles allow for this to be noted at 185 mg

Lipids: One Large Uncooked Chicken Egg (50 g) Lipids (Yolk) Amount Fatty Acids -- Saturated 1.5 g -- Monounsaturated 2.0 g -- Polyunsaturated 1.0 g Trans-Fatty Acids <0.05 g Cholesterol 185 mg Lutein + zeaxanthin 166 g Most of the fat in eggs is unsaturated, including 2 grams of monounsaturated fat and 1 grams of polyunsaturated fat

Highlighting Egg Benefits High-quality protein Vitamins and minerals Carotenoids Choline Satiety, glycemic index Affordability Convenience Nutrient-rich eggs are accessible, affordable and convenient. One egg has 13 essential vitamins and minerals in varying amounts, high-quality protein, and antioxidants, all for 70 calories. 7

Egg Protein Approximately 60% contained in egg white; 40% in yolk Nutritionally complete proteins, containing all of the essential amino acids One egg provides 6 grams of protein and nearly half of which is found in the yolk. In addition, eggs contain optimal amounts of all nine essential amino acids: Lysine Threonine Valine Isoleucine Leucine Methionine Phenylalanine Tryptophan Histidine Research shows that 25-30 grams of protein per meal may be optimal to maintain healthy muscle and bones for adults. The high-quality protein in eggs has also been shown to promote satiety, added energy and reduce weight.

Protein Quality Chemical Score: Egg = 100 Biological Value: Egg = 94 Essential amino acid level in a protein food divided by the level found in an “ideal” protein food Biological Value: Egg = 94 A measure of how efficiently dietary protein is turned into body tissue Protein Efficiency Ratio: Egg = Highest of any protein Ratio of grams of weight gain to grams of protein ingested in young rats http://www.incredibleegg.org/egg-facts/eggcyclopedia/b/biological-value\

Biological Values Whole egg: 93.7 Milk: 84.5 Fish: 76.0 Beef 74.3 Soybeans: 72.8 Rice, polished: 64.0 Wheat, whole: 64.0 Corn: 60.0 Beans, dry: 58.0 Egg compared to other foods

High-Quality Protein Foods: Kcals Per Serving Calories Per Serving Although these foods differ in their serving sizes and how they are used in the diet, when expressed per serving, eggs contain optimal amounts of all 9 essential amino acids – making low-calorie eggs the most cost-efficient source of all-natural, high-quality protein available

Don’t Toss the Yolk Nutrients in the yolk play key role in aspects of health: Immune function Eye health Cell growth Fetal development in pregnant women Brain health in older adults An egg a day can fall into current cholesterol guidelines There’s More to Eggs Than Just The Whites While eggs are commonly associated with breakfast and protein, many individuals aren’t aware of the nutrient package the whole egg provides. This includes a variety of important vitamins and minerals required for the body to maintain health. These nutrients, a majority of which are found in the yolk, play key roles in any aspects of health at all ages, from supporting fetal development in pregnant women to helping protect brain health in older adults. Additionally, enjoying an egg a day can fall within current cholesterol guidelines, particularly if individuals opt for other low-cholesterol foods throughout the day. In fact, the American Heart Association includes one medium egg on its list of healthy foods for under $1, making eggs an inexpensive and delicious way for individuals to get these nutrients.

Common Egg Myths and Misconceptions Fact No substantive nutritional difference between white, brown, fertile, and free range eggs Nutritional content is determined by the hen’s diet Myths Brown eggs are healthier than white eggs Fertile eggs have less or no cholesterol Free range and cage free eggs have more nutritional value than conventional eggs The most common question we get is the nutritional difference between brown eggs and white eggs. There is no nutritional difference between brown or white eggs or types of eggs (e.g. conventional, cage free, fertile and free range). The feed of the hen determines the nutrient content of an egg. Free range hens do not eat enough bugs, etc. to significantly change the nutrient content of the eggs they lay.

Common Egg Myths and Misconceptions Eggs contain antibiotics and hormones that are given to hens to increase production Fact Hens are not given hormones of any kind Antibiotics are only given to hens for therapeutic reasons Hens are never given hormones of any kind to help increase egg production. They also do not receive antibiotics unless for therapeutic reasons. In most cases, treated hens are taken out of the laying process until the antibiotics leave their systems.

The Bottom Line Eggs have the highest quality protein at the lowest cost Eggs contain every essential amino acid, fatty acid, vitamin and mineral needed by humans (except vitamin C) Eggs contain highly bioavailable, functional nutrients like choline, and the dietary xanthophylls - lutein and zeaxanthin For just 70 calories and 15 cents, one large egg provides: varying amounts of 13 essential vitamins and minerals (including shortfall nutrients: choline, iron, calcium and vitamin D); antioxidants; and high-quality protein.