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Egg Nutrition Facts

Bhakti Satalkar Mar 13, 2020
Eggs are a rich source of nutrition. People these days complain about it being rich in cholesterol. Before we actually jump to conclusions we should know all about eggs nutrition facts, so that we reap benefits of this wonderful food.
For many of you, your day begins after you have eaten eggs in any form for breakfast. It is a very good source of low-cost protein. Along with the proteins, there are a number of other nutrients, which can be derived from eggs.
As a matter of fact, it is seen, that people eating eggs regularly, will have less chances of suffering from some sort of nutrient deficiency. We will now read about eggs nutrition facts in hard-boiled as well as raw eggs.

Nutritional Information about Hard-Boiled Eggs

According to the caloric ratio pyramid, a hard-boiled egg has 3% carbohydrates, 35% proteins and 62% fats.
Let's find out about the nutritional value of eggs. Daily Value percentage is the amount of nutrition required daily for a child above 4 years or adults, based on 2000 calories per day. These values pertain to the amount of nutrition that is required per day per individual and not the whole percentage of nutrients present in 1 large hard-boiled egg.
  • Calories - 4%
  • Proteins - 13%
  • Fat - 8%
  • Cholesterol - 70%
  • Vitamin A - 5%
  • Vitamin D - 4%
  • Vitamin E - 2%
  • Thiamin - 2%
  • Riboflavin - 14%
  • Folate - 6%
  • Vitamin B6 - 4%
  • Vitamin B12 - 11%
  • Pantothenic Acid - 7%
  • Manganese - 1%
  • Calcium - 3%
  • Iron - 5%
  • Magnesium - 2%
  • Phosphorus - 10%
  • Potassium - 2%
  • Sodium - 3%
  • Zinc - 4%
  • Copper - 3%
  • Selenium - 23%
  • Fiber - 0%

Nutritional Information about Raw Eggs

Now that we have seen the nutrition facts for eggs that are hard-boiled, let's move over to the nutrition facts of raw eggs.
Before that a quick look at the caloric ratio pyramid. In a raw egg, the carbohydrates amount to 2%, proteins - 35% and fats - 63%. As mentioned previously daily value percentage is the amount of nutrition required daily for a child above 4 years or adults based on 2000 calories per day. They are as follows:
  • Calories - 4%
  • Proteins - 13%
  • Fat - 8%
  • Cholesterol - 71%
  • Vitamin A - 6%
  • Vitamin E - 3%
  • Thiamin - 2%
  • Riboflavin - 15%
  • Folate - 5%
  • Pantothenic Acid - 7%
  • Vitamin B6 - 3%
  • Vitamin B12 - 9%
  • Manganese - 1%
  • Zinc - 4%
  • Calcium - 2%
  • Iron - 3%
  • Magnesium - 1%
  • Phosphorus - 9%
  • Potassium - 2%
  • Sodium - 3%
  • Selenium - 22%
  • Fiber - 0%
With such a storehouse of nutrients, eggs are often said to be the best way to optimum health. Here is some more nutritional information about eggs that you will find useful.
  • The white of one large egg contains 17 calories.
  • The yolk of one large egg contains 59 calories.
  • One large fried egg has 92 calories.
  • One large hard-boiled egg contains 74 calories.
  • Similar to the hard-boiled egg, one large poached egg also contains 74 calories.
  • Wondering how many calories does one large scrambled egg have? 100 calories.
Although most of us are aware about the nutritional benefits, we will give you a brief account of the benefits, this health food has to offer. It is a convenient food, which is not only easy to cook, but also lighter on the pockets.
It aids in improving concentration, works wonders for eyesight, is a storehouse of multivitamins, known to aid in weight management, etc. Eggs should be a part of children's diet as it helps in development of the brain. Children who have eggs as a part of their regular diet show improved concentration level and longer attention span.
After reading about the nutrients in the eggs, you will want to know which is the right method to be implemented for choosing the right kind of eggs. When you buy make sure, the egg-shell is not cracked and is free of any sort of breakage.
At the same time, it is important, that the expiry dates of the eggs is not very close. Eggs should be stored at the back of the fridge, as that is the most coolest part of the fridge.
These days there is a huge debate about high amounts of cholesterol in eggs. The cholesterol present in the eggs is in the egg yolk. Therefore, dietitians these days suggest one egg along with another egg white, instead of two eggs to be included in one's diet. The better would be to consume three egg whites, so that there are no bad effects of cholesterol.
If you eat eggs without the yolks, chances are high that they will have well number of nutrients in them. In other words, you will strip them off, of most nutrients, when you remove the yolk from the eggs. Eggs nutrition facts are now known to us from the given information. Hence, to avoid any side effects, the key is to eat anything in moderation.