Similar to what I mentioned in my post about chicken, I only agree with eating eggs from chickens that have been genuinely cared for and pasture raised. As I mention in those posts, industrial farming is one of the worst crimes in history.

So buy organic, pasture raised eggs from farmers and meat suppliers who practice the highest ethical standards in terms of animal welfare

PRIMARY MICRO NUTRIENTS Iron, Phosphorus, Potassium, Zinc, Selenium, Vitamin B2, B5, B12, A, E, D
SECONDARY MICRO NUTRIENTS Calcium, Copper, Vitamin B6, Folate
  • High in nutrients Betaine, Choline, Retinol
  • High protein content and protein that is highly absorbable
  • Traditional Chinese Medicine – strengthens blood, enhance digestive and kidney function
  • Research shows people can eat 1 to 2 eggs a day without measureable effects on blood cholesterol
  • Betaine – reduces homocysteine (blood vessel damage), homocysteine increases heart disease risk and risk of: neural tube defects, osteoporosis, Alzheimer’s, cancer. Folate and betaine convert homocysteine – folate in all cells, betaine mainly in liver
  • Choline – component in fat containing structures in cell membranes, providing flexibility and structural integrity; particularly important for brain function and health; involved in homocysteine metabolism; component of key neurotransmitter acetylcholine; essential for brain development in fetus and new borns (mother’s diet and breast milk needs it); beneficial effect on development of memory centre (hippocampus)
  • Retinol (Vitamin A) – essential for eye health, skin health, teeth remineralization and bone growth
  • Poaching best – other cooking methods oxidize fat content
  • Largest eggs have more protein, nutrients and fats
  • Salmonella danger
    • Bacteria in chicken’s intestinal tract and feces
    • Eggs big concern – both on shell and inside
    • Cooking egg to make hard and washing hands after contact with eggs advised
  • Contains purines (kidney problems and gout)
  • Low levels oxalate (Calcium binding and kidney stones)
  • Modest source of arginine (promotes virus replication, especially herpes virus)
  • Common food allergen
  • Free range and organic advised – pesticides and antibiotics in feed metabolized into saturated fat (in chicken meat and eggs)
RDA Egg, cooked, poached % RDA
Nutrient Unit per 100g = X2 large eggs
g 3700 75.85 2.1%
Energy kcal 2600 143 5.5%
Protein g 90 12.51 13.9%
Total lipid (fat) g 87 9.47 10.9%
Carbohydrate, by difference g 224 0.71 0.3%
Fiber, total dietary g 38 0 0.0%
Sugars, total g 0.37
Calcium, Ca mg 1000 56 5.6%
Iron, Fe mg 8 1.75 21.9%
Magnesium, Mg mg 420 12 2.9%
Phosphorus, P mg 700 197 28.1%
Potassium, K mg 470 138 29.4%
Sodium, Na mg 297
Zinc, Zn mg 11 1.29 11.7%
Copper, Cu mg 0.9 0.072 8.0%
Manganese, Mn mg 2.3 0.028 1.2%
Selenium, Se µg 55 30.6 55.6%
Vitamin C, total ascorbic acid mg 90 0 0.0%
Thiamin mg 1.2 0.032 2.7%
Riboflavin mg 1.3 0.387 29.8%
Niacin mg 16 0.063 0.4%
Pantothenic acid mg 5 1.527 30.5%
Vitamin B-6 mg 1.7 0.144 8.5%
Folate, total µg 400 35 8.8%
Choline, total mg 234.1
Betaine mg 0.3
Vitamin B-12 µg 2.4 0.71 29.6%
Vitamin A, IU IU 5000 538 10.8%
Vitamin E, total mg 15 1.61 10.7%
Vitamin D IU 600 82 13.7%
Vitamin K (phylloquinone) µg 120 0.3 0.3%
Fatty acids, total saturated g 3.113
Fatty acids, total monounsaturated g 3.643
Fatty acids, total polyunsaturated g 1.904
Cholesterol mg 370
Amino Acids g
Tryptophan g 0.166
Threonine g 0.553
Isoleucine g 0.669
Leucine g 1.082
Lysine g 0.909
Methionine g 0.378
Cystine g 0.271
Phenylalanine g 0.677
Tyrosine g 0.497
Valine g 0.855
Arginine g 0.817
Histidine g 0.308
Alanine g 0.732
Aspartic acid g 1.323
Glutamic acid g 1.667
Glycine g 0.43
Proline g 0.51
Serine g 0.967

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database:

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

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