Eggs are a great, protein-rich alternative to meat. While they do contain some cholesterol (one egg has more than 50% of the cholesterol needed in an entire day), they are otherwise nutrient-packed and can be part of a healthful diet.
Here are some facts about eggs:
1. Eggs are very nutrient dense, with a whole lot of nutrition in only 70 calories per egg.
2. Eggs have very high quality protein- 6 grams per large egg (about 10-15% of the protein you need in a day)
3. While eggs do have about 185mg of cholesterol per egg, someone with cardiovascular disease or high cholesterol can safely eat one egg per day without exceeding the recommended limit of 300mg of cholesterol per day.
4. Egg whites are fat and cholesterol free! Most of the egg’s protein is in the white.
5. 1 large egg contains more than 15% daily value of the following nutrients: Riboflavin, Vitamin B12, Biotin, Pantothenic Acid, Iodine, Zinc, Selenium, Molybdenum, and Choline.
Here is the explanation behind some commonly used labels for eggs:
1. Conventional – Laid by hens kept enclosed in their nesting areas
2. Free-Range – Laid by hens with access to the outdoors. They are not housed in enclosures. In addition to eating grain feed, they are able to forage for wild plants and insects.
3. Pasture-Raised – Laid by hens that roam and forage in a pasture.
4. Certified Organic – Laid by cage-free or free-range hens raised on organic feed. They must have access to the outdoors.
5. Pasteurized – Eggs are heated just below the coagulation point to destroy bacteria.
6. Brown – The egg color has no bearing on the flavor or nutrition of the egg. Hens with white feathers and ear lobes lay white eggs, and hens with red feathers and ear lobes lay brown eggs.
7. Omega-3 Enriched – The hens are fed a diet high in omega-3 fatty acids, which results in an egg with 100-600mg omega-3’s.