Enter the egg...Eggs are given a biological value off 100. This is essentially a perfect rating. In fact all proteins are compared against the egg white! Bodybuilders and athletes have known the superpowers contained in the egg for years and have it as a main staple in their diets!
Nutrition Facts For A Large Raw Egg
Amount Per 1 large (50 g)
Calories 72 % Daily Value*
Total Fat 4.8 g 7%
Saturated fat 1.6 g 8%
Polyunsaturated fat 1 g
Monounsaturated fat 1.8 g
Trans fat 0 g
Cholesterol 186 mg 62%
Sodium 71 mg 2%
Potassium 69 mg 1%
Total Carbohydrate 0.4 g 0%
Dietary fiber 0 g 0%
Sugar 0.2 g
Protein 6 g 12%
Vitamin A 5%
Vitamin C 0%
Calcium 2%
Iron 4%
Vitamin D 10%
Vitamin B-6 5%
Vitamin B-12 6%
Magnesium 1%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient content from Wikipedia https://en.wikipedia.org/wiki/Egg_as_food
A concern among some people is the higher amount of cholesterol. By eliminating the yolk you remove the cholesterol and fat as well as substantial calories. This is an excellent choice for those who are looking to lose body fat and need nutrient dense calories. Each large egg white contains 2.7 grams of protein. Keep in mind this is a 100% Biological Value protein. They also contain Vitamin A which strengthens the immune system, Iron used for energy and other body processes, Lysine, an essential amino acid which your body does not produce and must be obtained thru diet. It is used for growth and calcium absorption. The egg also contains calcium! This food is a nutrient powerhouse!
My old workout partner John, used to bring in a hard boiled egg before every 5:30am workout for the both of us. This was just enough to fuel me thru my workout without feeling nauseous. Hard boiled eggs are a great way to get nutrients "on the run". Hardboil a dozen eggs and leave them in the fridge. Grab them as you're running out the door for the day, pack them for lunch or a snack etc. I like to add horseradish or hot sauce to mine for a flavour kick and also speed up the metabolism. Eggs are great as an omlette for lunch or supper. Throw some veggies or salsa in a bowl and whisk them into 2-6 egg whites, cook them in a frying pan with some Pam and you have a low fat, high protein meal! Fry up a scrambled egg with Pam and put it between two pieces of toasted multi grain bread, add a slice of tomato and you have a delicious sandwhich for lunch or a snack! Yesterday, after my workout, I scrambled up 6 eggs (2 yolks), put them in a warmed tortilla with fat free sour cream and salsa. It only took me 5 minutes to make and not only was it nutritious but it was great tasting and filling! There are so many different ways to incorporate eggs into your daily nutrient intake.
So there you have it... eggs... not just a breakfast food!!!!
*Have a good egg idea or recipe? Forward it to me and I will include it in a future blog!*