Egg is a nutrient-dense food that is considerably low in calories and packed with vitamins and minerals. 1 large egg contains only 70 calories, 6 grams of protein, and it is a good source of riboflavin, vitamin B12, phosphorus, and selenium. Eggs also contain choline, a nutrient that plays a strong role in brain development and function.
Egg yolk color is determined by the type of feed a hen eats, but it does not indicate egg quality, freshness, or nutritional value.
Omega 3 enhanced eggs come from hens that were fed with flaxseed or fish oils. These eggs contain more omega 3 fatty acids and vitamin E than regular eggs.
Organic eggs are produced by hens fed certified organic grains without most conventional pesticides and fertilizers. They have the same nutritional value as regular eggs.
Free-Run or Cage-free eggs come from hens that are able to move about the floor of the barn and have access to nesting boxes and perches. These eggs also contain the same nutritional value as regular eggs.
Processed eggs such as liquid egg white or dried egg whites are shell eggs broken by special machines, then pasteurized before being further processed and packaged in liquid, frozen or dried form. These egg products may contain preservatives and flavor or color additives, so check the ingredient list before purchase.
One egg contains about 186 mg of cholesterol, which is found mostly in the yolk. As with most foods, eggs should be eaten in moderation. Eggs can be an excellent source of protein and many nutrients when you limit other foods with saturated fat (mainly from meat). A healthy person without high cholesterol, diabetes or a history of heart disease can eat an average of one whole egg per day. This will not increase your risk for heart diseases.
Eggs can be easily added to recipes:
Make a healthy omelet with one whole egg and liquid egg white with no added preservatives
A hard-boiled egg can be eaten as a snack
Sliced hard-boiled eggs can be added to salads
Eggs can be used in sandwiches or eaten by themselves.