Nutrition Facts of an Egg

Eggs are a superfood, which means they pack a dense nutritional punch in one impressively compact package. And eggs have no significant impact on cholesterol levels as once was thought. Nutritionists have come to understand that saturated fats, not dietary cholesterol, are the culprits in raising blood cholesterol levels. According to the British Nutrition Foundation, an egg, specifically the yolk, provides 13 essential nutrients. Also, eggs are naturally low in calories, making them an ideal choice for weight watchers.

Significance

• Eggs are eaten almost everywhere in the world. They are consumed as the main course or as an added ingredient in many recipes. The most popular type of egg comes from the domesticated chicken. For hundreds of years, people have recognized the superior nutritional value and convenience of the humble egg.

Features

• The yolk contains not only a large portion of the egg's nutrition, but half the protein and most of the fat. Egg whites contain no fat, so if you are concerned about fat in your diet, avoid the yolk and focus on the egg whites.

  Other nutrients in the egg include vitamins A, D, E, K, choline, lutein and folic acid (vitamin B). Eggs are also an excellent source of amino acids and contain the minerals calcium, iron and zinc.

  Some eggs are now available with omega-3 essential fatty acids added, a nutrient not produced by the body but essential for good health. According to the American Heart Association, omega-3s reduce the risk for heart disease and stroke.

Great Diet Food

• Many diets focus on low carbohydrates and high protein. Eggs are both. And they are low in calories, too. One large egg has only 75 calories. Eating several eggs during a meal provides a nutrient-rich, low calorie, good fat option as part of a weight-loss menu. Eggs also help you to feel full and give you energy, which is also helpful when dieting.

Body Builders Love Eggs

• You may remember the scene in the movie Rocky, in which Rocky Balboa breaks a bunch of eggs and drinks them raw. Eggs are appreciated by body builders and athletes for providing high amounts of good protein to a diet, although they really don't have to be eaten raw. Protein is crucial in the muscle building process and without it, your muscles will simply not grow, according to Scott Dietrichs of Bodybuilding.com.

Misconceptions

• Although eggs contain saturated fats, which according to the American Heart Association should be limited, a study done in 2007 showed that egg consumption contributed less than 1 percent of the risk for heart disease. The study concluded that previous research suggesting people limit eggs in the diet has been false.

  Eating eggs may in fact actually help avoid heart attacks. The large amount of choline in eggs works against homocysteines, which are thought to be associated with potential heart problems. Choline is also important for brain function and fetal development, and is considered to be important in a pregnancy diet, according to the Egg Nutrition Center.