Nutritional Values of Raw Egg, Egg White, Egg Yolk and Boiled Egg
July 4, 2022 | by Yashaswi Pathakamuri | Posted in Nutrition Facts
Eggs are laid by female birds and are usually incubated by their parents for the first few days. When first laid, the egg is soft and gooey. The egg becomes more solid as it cools down and air enters its porous shell.
Eggs are a staple in many diets, and they can be a great part of keto diet. They are a healthy and affordable protein source for those who are looking to cut carbs. Eggs can be eaten as an omelet, scrambled, or boiled. They can be used in a variety of dishes, both savory and sweet.
Eggs are a great source of protein and are relatively low in fat and cholesterol. They can also be eaten raw or used as an ingredient in other dishes such as quiche or custard.
A boiled egg is a popular breakfast food. Boiled eggs are usually eaten with salt and pepper, but can also be served in salads, sandwiches, or as part of a dish.
This article provides information on nutritional facts of whole egg, egg white and egg yolk.
Nutritional Values of Whole Boiled/ Raw Egg
Eggs are a great source of protein and other nutrients. They contain all the essential amino acids, which is important for building muscle mass. Eggs also provide vitamins and minerals such as A, D, E, K, B2, B12, phosphorus and selenium.
They are also a good source of choline and lutein, which may help protect against eye diseases such as cataracts and macular degeneration. Eggs have been shown to be safe for pregnant women to eat as well as children aged 1-8 years old.
In addition, eggs provide all 9 essential amino acids. Eggs are important for brain development, lutein is good for eye health and biotin helps turn food into energy.
Boiled eggs are a low-calorie, high-protein food that can be healthy for you. They are also a good source of choline, which is important for brain health and can help with memory.
Nutritional values of One whole Boiled/ Raw Egg contains (50g):
| Nutrients | Amount per 50g (Boiled egg) |
|---|---|
| Calories | 72 |
| Carbohydrate | 0.4g |
| Protein | 6.3g |
| Dietary Fiber | 0g |
| Sugar | 0.2g |
| Total Fat | 4.8g |
| Cholesterol | 186mg |
| Vitamin A | 80.00 mcg |
| Vitamin D | 1mcg |
| Folate | 17.50 mcg |
| Choline | 117.5 mg |
| Calcium | 28mg |
| Magnesium | 6.00 mg |
| Iron | 0.9mg |
| Potassium | 69mg |
| Sodium | 71mg |
| Phosphorus | 99.00 mg |
| Selenium | 15.35 mcg |
Health Benefits of Boiled Eggs
Boiled eggs are a great source of protein, vitamins and minerals. You can boil eggs in advance and store them for later use. Boiling eggs is a traditional way of cooking them and will help to keep the yolk from running out.
The Health Benefits of Boiled Eggs include:
- Low in calories and fat
- High in protein
- Good source of choline for brain health
- Rich source of B vitamins
- High in energy
- Good source of iodine, vitamin A, and selenium
Other Benefits
- Boiled eggs are a healthy source of protein, fats and nutrients.
- Boiled eggs are a good source of vitamin D and B12, which can help to maintain a healthy heart.
- Boiled eggs are rich in choline, which is essential for brain development and function.
- Boiled eggs contain omega-3 fatty acids that can help lower cholesterol levels.
- Boiled eggs also contain phosphorous that can help to strengthen bones and teeth.
- The high level of protein in boiled egg helps to build muscle mass and maintain healthy weight.
- Boiled eggs also contain iron that can be used to produce red blood cells and improve the health of the immune system.
A study conducted at the University of California’s Davis School of Gerontology on the health benefits and impacts on diet quality of eating boiled eggs revealed that individuals who ate boiled eggs had higher diet quality scores than those who ate only fried egg sandwiches.
Boiling eggs is a good way to remove bacteria and contaminants because water heats up to boiling point much faster than air.
Health Risks of Boiling Eggs
Boiling eggs is one of the most popular methods for cooking eggs. But, there are some health risks that come with it.
The health risks of boiling eggs include:
- Drying the egg out, causing it to become more easily contaminated
- Removal of vitamin A inside the boiled egg
- Removal of selenium inside the boiled egg
- Removal of riboflavin inside the boiled egg
The first and most common risk is that the egg white will become tough or rubbery. This is because the protein in the egg white will coagulate and cook at a different rate than the yolk. The second health risk is that some people may find that they are allergic to eggs or egg whites. The third risk is cracking an egg while boiling it, which can cause bacteria to enter the egg through small cracks in its shell.
Nutritional Values of Egg whites
Egg white is a nutrient-rich food that has been used by people for centuries. Egg whites are rich in proteins, vitamins, minerals and antioxidants, which can help build muscle and repair tissue. Egg whites are low in calories and cholesterol.
Egg whites can be used to make omelets, meringues, souffles, and even desserts! They can be used as a substitute for milk or butter.
Nutritional values of One Raw Egg Whites contains (33g):
| Nutrients | Amount per 33g |
| Calories | 17 |
| Water | 28.90 g |
| Carbohydrate | 0.2g |
| Total Fat | 0.1g |
| Protein | 3.6g |
| Sodium | 55mg |
| Potassium | 54mg |
| Calcium | 2.3mg |
| Magnesium | 3.63 mg |
| Selenium | 6.60 mcg |
| Cholesterol | 0.00 mg |
| Riboflavin | 0.145 mg |
| Folate | 1.32 mcg |
Health Benefits of Egg Whites
Egg whites are rich in selenium which is an antioxidant that helps protect cells from oxidative stress and damage from free radical activity. It also has vitamin A, B-6, B-12, riboflavin, folate and choline which are all essential nutrients for good health.
The egg white is a very nutritious and healthy food that has many benefits, such as:
- Good source of protein
- Reduces the risk of heart diseases
- prevents cancer
- protect cells from oxidative stress and damage from free radical activity
- Good for brain development in adults and children.
Health Risks of Egg Whites
The egg white is a protein-rich, cholesterol-free food that can be a healthy addition to one’s diet. However, it is important to not overindulge on this food as there are certain health risks associated with it.
- Food poisoning, due to salmonella bacteria
- Allergic reactions
- Itchy, watery eyes
- Hives or other rashes
- Redness and swelling on your skin
- Stomach pain and cramps
- Diarrhea or constipation
- Nausea and vomiting‌
- Coughing and asthma-like symptoms
- Excess protein in the body
- kidney problems
- Raw egg whites can cause biotin deficiency
However, egg whites contain choline, which can be toxic in high doses. This is because choline can interact with folate and create a chemical called homocysteine in the body which has been linked to cardiovascular disease and Alzheimer’s disease.
Nutritional Values of Egg Yolk
Egg yolk is an excellent source of nutrients. It is a good source of high-quality protein, and other essential vitamins, minerals and healthy fats.
Nutritional values of One Raw Egg Yolk contains (17g):
| Nutrients | Amount per 17 g (Egg Yolk) |
|---|---|
| Calories | 55 |
| Water | 8.89 g |
| Carbohydrate | 0.6g |
| Protein | 2.7 g |
| Total Fat | 4.5g |
| Cholesterol | 184mg |
| Sodium | 8.2mg |
| Sugar | 0.1g |
| Vitamin D | 0.9mcg |
| Vitamin A | 64.77 mcg |
| Folate | 24.82 mcg |
| Choline | 139.4 mg |
| Calcium | 21.93 mg |
| Magnesium | 0.85 mg |
| Iron | 0.5mg |
| Potassium | 18.53 mg |
| Sodium | 8.16 mg |
| Phosphorus | 66.30 mg |
| Selenium | 9.52 mcg |
Health Benefits of Egg Yolk
Egg yolks are known for their high cholesterol content. However, the cholesterol in egg yolks is not the same as the cholesterol in your blood. The cholesterol in egg yolks doesn’t seem to have much impact on your blood cholesterol levels. In fact, eating eggs may actually help lower your risk of cardiovascular disease by reducing inflammation and improving insulin sensitivity.
The health benefits of egg yolk are the following:
- Aids in weight loss
- Improves eye health
- Boosts brain power
- Keeps bones healthy
- Helps digestion
- Stabilizes blood sugar levels
- Promotes healthy hair and skin
Health Risks of Egg Yolk
Egg yolks are a staple in many people’s diet. They are so common that people often forget about the health risks of eating them.
The health risks of egg yolk are the following:
- Too much cholesterol in the blood can raise bad cholesterol levels, which increases risk for heart disease.
- Egg yolk may contain traces of salmonella, a bacteria that causes food poisoning.
- Egg yolk can cause a sulfur-like smell on the breath (thioacetone) when eaten in large quantities.
- Egg yolk contain some thiamine, which is a B vitamin and may cause stomach irritation when eaten in large amounts.
Summary
Egg is a rich source of high-quality protein and contains all nine essential amino acids. Eggs provide the body with choline, an important nutrient for brain development, and also contain lutein and zeaxanthin which are important for eye health.
Eggs have been a staple in the human diet for many years because they are so nutritious and easy to cook. Eggs have been linked to lower cholesterol levels and decreased risk of heart disease because they contain high-quality protein without all the saturated fat found in red meat.
Eggs have been linked to increased cholesterol levels, heart disease, and diabetes. The cholesterol found in egg yolks may be the culprit behind these health risks.
Eating too many eggs could also lead to weight gain and high cholesterol levels because of their high-cholesterol content.
FAQ’s
Q. Is egg a Superfood?
A. Eggs are the perfect food for breakfast. They are high in protein and vitamins.
Some people think that eggs do not qualify as a superfood because they contain cholesterol and can lead to clogged arteries. However, it has been shown that moderate egg consumption is not linked with an increased risk of heart disease or stroke when other risk factors are accounted for like smoking status, and blood pressure.
Q. How many eggs should you eat a day?
A. Most healthy adults can eat between 1-2 eggs per day as long as they don’t eat too much cholesterol from other sources. If you already have high cholesterol or are at high risk of developing heart disease, then it’s best to not eat any more than 4-5 eggs per week.
Q. Which way to cook eggs is healthiest?
A. The answer is not a simple one. The best way to cook eggs depends on how you want to use them. If you are using the eggs as a main dish, like in an omelet or an egg sandwich, then poaching or scrambling them will be the healthiest option. But if you want to use the eggs as a side dish or in something like egg salad, hard-boiled will be healthier for you.
Q. Which is healthier egg white or yolk?
A. The egg yolk is rich in nutrients and contains the majority of the egg’s calories. Egg whites are a good source of protein, but they don’t have any cholesterol. The yolk also has more antioxidants than the white.
Q. Does boiling eggs destroy protein?
A. Boiling eggs does not destroy protein, but can affect its quality. Proteins are made up of amino acids, which are the building blocks of life. When eggs are boiled, the protein doesn’t break down into amino acids. Some of the proteins in eggs can become denatured during cooking and this change in shape can result in a loss of some of their biological activity.