Egg
The egg is a versatile food whose protein quality is treated as a reference point, and it also provides vitamin B12, vitamin D and choline. It is a cornerstone of breakfast and of the kitchen alike.
| Basis | raw, whole egg, 100 g |
|---|---|
| Food group | Meat, poultry, fish and eggs |
| Practical portion | 1 medium-to-large egg |
| Portion (g) | 50 |
| Energy (kcal/100 g) | 143 |
| Protein (g/100 g) | 12.6 |
| Carbohydrate (g/100 g) | 0.7 |
| Fat (g/100 g) | 9.5 |
| Fibre (g/100 g) | |
| Notable nutrients |
|
| Storage | Keep them in the fridge in their own carton; protect them from swings in temperature. |
| Food safety | Do not eat cracked eggs raw; thorough cooking is recommended for vulnerable groups. |
Nutrition profile
100 g of whole raw egg contains roughly 143 kcal and 12.6 g of protein; the edible part of a medium-to-large egg is about 50 g and comes to 70–75 kcal. The values are approximate averages. Because egg protein contains all the essential amino acids in balanced proportions, it is used as one of the reference foods when protein quality is assessed.
Yolk and white
The white of an egg is mostly protein and water. The yolk carries the fats along with most of the vitamins and minerals: vitamin B12, vitamin D, choline and lutein are concentrated there. Eating only the white keeps the protein but means giving up most of those nutrients. Because current thinking on cholesterol varies with individual health, anyone with a particular condition should consult their doctor.
Freshness, storage and safe cooking
A simple freshness test: placed in water, a fresh egg lies on its side, an older one tilts upright, and a very old egg floats. Eggs should be kept in the fridge in the carton they came in, so that they do not take up odours and lose less moisture, and they should be protected from swings in temperature after purchase. Because of the risk of bacteria, eggs with cracked or broken shells should not be eaten raw or lightly cooked. To guard against salmonella, cooking eggs thoroughly is recommended, particularly for pregnant women, young children and people whose immunity is suppressed.
Related terms: Chicken Breast, Vitamin D, Vitamin B12