The incredible edible egg™ has a high nutrient density because it provides a wide range of nutrients in proportion to its calorie count (about 70 calories per Large egg). Nutrient-dense foods help you get the nutrients you need without excess calories.
A Large-sized egg supplies 12.6% of the Daily Reference Value (DRV) for protein. A little over half of the egg’s protein is in the white and the rest is in the yolk. The egg’s protein is the highest quality protein of any food. One egg of any size equals one ounce of lean meat, poultry, fish or seafood in the food groups.
High-quality protein, like the protein in eggs, can benefit people of all ages in many ways, including forming muscle tissue, building muscle strength, repairing muscles after exercise and warding off the loss of muscle tissue as we age.
High-quality protein also helps in weight management. Eating more high-quality protein foods, such as eggs, and fewer carbohydrates helps preserve lean muscle tissue and increase fat loss during weight loss. Research has shown that, compared to bagel eaters, when overweight and obese people ate a breakfast including eggs, the egg eaters’ appetites were satisfied longer and they ate fewer calories the rest of the day. Studies have also shown that those who eat more protein foods lose slightly more weight and maintain better blood lipid and glucose levels than those who eat a high-carbohydrate diet.
Egg yolks are an excellent and important source of choline. A Large egg yolk contains 125 mg of choline and provides 23% of a pregnant woman’s daily needs. Choline intake during pregnancy may be a key factor in the development of infants’ memory functions and, later in life, choline may improve memory capacity.
The yolk gets its color from the yellow-orange plant pigments called lutein and zeaxanthin. Lutein and zeaxanthin have been shown to reduce the risks of cataracts and age-related macular degeneration, the leading cause of blindness in those 65 and older. Research has shown that, due to the egg yolk’s fat content, the yolk’s lutein and zeaxanthin may be more easily absorbed by the body than the lutein and zeaxanthin from other sources. A Large egg yolk contains 166 mcg of lutein and zeaxanthin.
Incredibly, eggs are also a good source of vitamin B12 (10.8 % of the DRV) and riboflavin (14% of the RDI) and supply varying amounts of many other nutrients, including a wide variety of other vitamins and minerals. The yolk contains a higher percentage of the eggs’ vitamins than the white, including all of the eggs’ vitamins A, D and E. Egg yolks are one of the few foods that naturally contain vitamin D.