There’s more to the humble egg than just protein. Are you eating enough?
Chicken eggs are inexpensive, easy to cook and highly versatile - and come with the added advantage of numerous health benefits.
A large egg has around 78 calories, 5.4g fat, 7.5g protein, negligible salt (0.2g) and no carbohydrates. As well as being delicious to eat, eggs come packed with the following benefits:
High in protein
A complete source of essential amino acids
Rich in B vitamins, vitamin D and A, and choline
A source of healthy fats
Filling yet low in calories
With 7.5g of protein and fewer than 80 calories, few other foods are packed with as much protein per gram. Eggs also contain all nine essential amino acids, which the body needs but can’t produce on its own, making them a high-quality protein source.
Aside from protein, egg yolks “are an especially nutrient-dense food”, says Rhian Stephenson, a registered nutritionist. “As well as containing some vitamin D and iron, both of which can be hard to get through food, eggs are also rich in calcium, zinc and potassium, and a good amount of B12, which is especially important for people who don’t eat fish or meat.”
As many as one in 10 over-75s (and one in 20 people aged between 60 and 74) could be experiencing fatigue, cognitive impairment and mental health issues, such as anxiety. And there's a reasonably good chance that this could be the consequence of not consuming enough B12-rich foods, which are primarily found in animal products such as meat, fish, eggs, milk and cheese.
All this doesn’t mean that you should eat an unlimited amount of eggs, however. Experts recommend “one to two eggs per day”.
The healthiest way to eat eggs? Poached and boiled come out on top with the least calories and, surprisingly, cooking them in butter is lower in fat and calories than frying in olive oil.