Nutrition of Eggs – The #1 Source of … in the World

Siim Land

 

My favourite food of all time. So delicious, versatile, healthy, quick and easy. The nutrition of eggs is quite astonishing and they should be a part of our everyday diet.

Nutrition Facts for Eggs

Numbers can’t lie, right? Well, depends on what we’re looking at. If we want to know how many calories do eggs have, then we should start with the data. With this information we can see how much nutrition in eggs there really is.

eggs nutrition
Eggs nutrition

The #1 Source of Protein in the World

Do eggs have protein? We shouldn’t even be asking such a question. They’re a fauna based food and full of essential amino acids.

How much protein in eggs? Well, in comparison with something like whey or a chicken breast, there isn’t a lot of it per 100 grams. A mere 13 grams versus the 25+ grams of meat.

One medium sized egg has about 6-8 grams of protein. All that for about 15 cents a piece. But it isn’t the quantity that matters, but the quality.

Meet Egg

The World Health Organization (WHO) actually use eggs as the standard for evaluating the quality of protein in other foods as well. They’re referred to have High Biological Value (HBV) and score 100% on the chart.

The protein in eggs covers the entire amino acid profile, including branched chain amino acids (BCAAs). They contain leucine, isoleucine, valine, methionine, cysteine, tryptophan and all other essential building blocks.

On Top of That –
the Empowering Nutrition of Eggs

It’s not only the eggs protein that makes them so great. They also have all the B-vitamins, choline and folic acid, which are important for membrane structure, including other things.

Packed with minerals, but with certain type of minerals that can be hard to get from other foods. Selenium and iodine are great antioxidants and sometimes difficult to obtain from food, unless you eat a lot of seafood, fish and mushrooms.

Are Eggs Bad for You?

The fear of eggs comes from their high cholesterol and saturated fat content. People have been villainizing and avoiding these two nutrients for decades now without seeing any improvements in health.

Eggs are not bad for you. Quite the opposite.

Cholesterol is produced by the body every single day. It’s needed for cell walls, bile production, vitamin D, brain and nerve functioning and hormonal production. It’s an essential structural component of all animal cell membranes.

Times have changed but the nutrition of eggs stays the same
Times have changed but the nutrition of eggs stays the same.

Consumption of cholesterol doesn’t increase it because of the feedback mechanism. Your body won’t start producing dangerous amounts of it, if it gets enough from food. There is no good or bad cholesterol, simply in a specific context it rises too high and becomes lethal.

Fat for Life
Eggs for Food

We should be instead asking: are eggs good for you? The answer is an astounding YES!

Essential fatty acids are needed for proper hormonal production and cellular longevity. Saturated fat is needed for our neurotransmitters to work, making it essential for cognitive health and performance.

The high amounts of omega-3s, DHA and EPA reduce inflammation, improve our brain health, protect against heart and neurodegenerative disease. Eggs are great for also building your mental muscles.

However, you can’t compare pastured eggs with low quality factory produce. 

All eggs are not created equal

Carbs in Eggs
and the Oppression of Yolks

The amount of calories in eggs depends on the size. You can expect to have not more than 2 grams of carbs in eggs. It’s not fiber, but soluble sugar, which is not a lot and quite insignificant.

An additional thing to remember is that you MUST EAT THE YOLK. Most of the nutrition of eggs is in the yellow, not the white.

Egg whites consumed alone will actually spike your insulin because of there being no fat to slow down the digestion. That’s also where the sugar is hidden.

It’s popular to make scrambled eggs with only egg whites but that to me is like oppression. Imagine all of that nutrition that has been sent down the drain because of false beliefs.

How to Make Eggs

How should we eat them? They’re incredibly versatile and can be consumed at any given time and way. Steak and eggs, scrambled eggs, deviled eggs, fried eggs – you name it. They can make any meal delicious and that’s why I love them.

However, to get the most from the nutrition of eggs, you should be careful with how you prepare them.

You don’t want to damage the yolk. Too much heat will destroy the nutrients and makes the fat more inflammatory.

Nice and gooey – that’s when you know it’s just right.

The best way to preserve all of the nutrition of eggs is to poach or steam them. This way the whites will cook but the yolk will stay intact and even gooey. That’s when you know they’re just right.

Steamed Eggs Recipe

Steamed eggs originate from Asian cuisine and are the most nutritious way of eating them. Although one does not simply get tired of bacon and eggs, it’s still a great idea to bring some variation into your diet.

Here’s how to make them.

  • Ingredients:
    • Eggs – as much as you would like.
    • ¼ teaspoon of sea salt, pepper and other seasoning according to preference.
    • ½ cup of water
    • ½ scallion or spring onions, chopped
    • 1 teaspoon of butter
    • 1 slice of cheese
  • Preparation:
    • Put the eggs, salt and water in a heat-safe ceramic bowl. You can whisk them together but it’s best to eat the yolks whole.
    • Place the bowl in a cooking pot and fill it with how water. The water should come about half way up the sides of the bowl.
    • Cover the pot with a lid and keep an eye on your eggs.
    • Cook on low to medium heat for about 10 minutes. The water should not boil ravenously but be slightly simmering.
    • Place the butter and cheese on top of the eggs and allow them to melt.
    • Voila, the most nutritious egg recipe. Egglicious!

Eggs for Health
and Ketosis

Everyone should consume at least a few eggs a day. It doesn’t matter what diet protocol you follow. Get in your omega-3s, DHA and EPA! If you have allergies, then I feel sorry for you.

The nutrition of eggs makes them perfect for low carb and ketogenic diets. They fit the profile perfectly and are incredibly nutritious.

In my book Simple Keto, eggs are a staple. You should check out the FREE version of it.

The most comprehensive FREE ketogenic diet plan out there
The most comprehensive FREE ketogenic diet plan out there
  • Definitely eggs, I eat a lot of eggs, easy to digest and filling. Excellent protein.

  • Eggs are the reason I haven’t switched from vegetarian to vegan. I love them to much and have never been able to give them up.

    • Yes, they’re so good. I wouldn’t want to either