There is a reason eggs have been consumed by humans, especially since the early domestication of chickens thousands of years ago: they are packed with valuable protein, vitamins, and minerals. Although eggs from many species, such as ducks, quails, and even osteriches, are consumed, chicken eggs reign supreme in their ubiquity in our current food industrial complex. And if you're ever bored with one way to prepare eggs, you're in luck! There are many, many ways to prepare this golden treasure. Let's break this down, y'all.
Nutrition
A standard-sized chicken egg can be broken down into the following nutrients:
Serving Size | 1 Egg (50g) | Vit. A | 80µg (9%) | Vit. B9 | 24µg (6%) |
Calories | 70 | Vit. D | 1µg (5%) | Vit. B12 | .45µg (19%) |
Total Fat | 5g | Vit. E | .5mg (4%) | Choline | 147mg (27%) |
Carbohydrates | 0g | Vit. B1 | 20µg (2%) | Calcium | 28mg (2%) |
Sodium | 70mg | Vit. B2 | 225µg (18%) | Iron | .9mg (5%) |
Sat. Fat | 1.5g | Vit. B5 | 75mg (15%) | Selenium | 15µg (28%) |
Cholesterol | 185mg | Vit. B6 | 85µg (5%) | Phos. (P) | 99mg (8%) |
Protein | 6g | Vit. B7 | 10µg (33%) | Zinc | .65mg (6%) |
Wowee! That quite a nutritios punch, considering if you have three to four eggs in one sitting, you can clear the daily value (DV) for many vitamins and minerals. Not only does an egg contains 6 grams of protein for only 70 calories total, but it also contains about .6 grams of amino acid Leucine, an important building block for muscle growth. Most people need about 3-5 grams of Leucine per day, making eggs an effective way of obtaining it.
Outside of protein, the remaining calories in eggs come from fat. About 2/3 of the fat in eggs are unsaturated fats, making a great source for this "healthier" fat. Additionally, chickens fed on high Omega-3 fatty acids, an essential daily fat, such as chia and flax seeds, pass on many more of the Omega-3's in the eggs.
Functionally, eggs are a superb source of protein, fats, vitamins, and minerals that help promote muscle growth and eye and brain health.
Cooking
Although eggs can technically be eaten raw, they may contain salmonella, so please cook them thoroughly for safety and better digestion. Fun Fact! Eggs in Europe are usually stored at room temperature due to the fact they keep the cuticle layer on eggs. In the US, eggs go through a wash to sterilize them, which removes the cuticle layer and then must be refrigerated.
Eggs are highly versitle in cooking by themselves: fried, scrambled, boiled, poached, baked, and many, many more forms! Eggs are also highly employed in baking due to their emulsive, thickening, and moisterizing abilities.
Evin's Favorite Form of Eggs
I enjoy eggs in many forms, but one of my favorites is scrambled. And yes, I know it may seem basic, but if prepared carefully, can be quite delectible. Recipe Below:
4 Eggs
2 TBSP of butter or coconut oil
Directions: Heat a saucepan with oil of choice at a low heat. In a separate bowl, whisk eggs until yolks and whites have homogenized. Once the oil in the saucepan is melted, add the eggs and GENTLY use a spatula to stire the eggs and remove from the sides of the pan. Cook eggs only until the last bit of liquid egg has solidified and then remove from heat. Enjoy!
Although this method is a little bit more time consuming, the final product is a flavorful, moist scrambled egg. Slowly cooking the eggs grants you a wider window of time to complete the cooking of the eggs without overcooking them, which can give that strong sulfar flavor.
Whatever way you consume eggs, they can be a powerful food to acheive your nutrition goals!
If you'd like to learn more about eggs, other foods, or nutrition in general, try nutrition coaching through Buff Birds!
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