Other Eggs Nutritional Breakdown
Egg Comparison| It may be difficult to compare the nutrients in various types of eggs because of the differences in their sizes. This table compares different types of whole eggs based on an equal portion, which is 100 grams. |
|||||
| Component | Chicken | Quail | Duck | Turkey | Goose |
| Calories | 147 | 158 | 185 | 171 | 185 |
| Total Fat | 9.9 g | 11.1 g | 13.8 g | 11.9 g | 13.3 g |
| Saturated Fat | 3.1 g | 3.6 g | 3.7 g | 3.6 g | 3.6 g |
| Cholesterol | 423 mg | 844 mg | 884 mg | 933 mg | 852 mg |
| Carbohydrate | 0.8 g | 0.4 g | 1.5 g | 1.2 g | 1.3 g |
| Protein | 12.6 g | 13.1 g | 12.8 g | 13.7 g | 13.9 g |
| Vitamin A | 487 IU | 543 IU | 674 IU | 554 IU | 650 IU |
| Calcium | 53 mg | 64 mg | 64 mg | 99 mg | 60 mg |
| Iron | 1.8 mg | 3.6 mg | 3.8 mg | 4.1 mg | 3.6 mg |
| Sodium | 140 mg | 141 mg | 146 mg | 151 mg | 138 mg |
The average large chicken egg has about 213 milligrams of cholesterol, which is all contained within the yolk. There has been concern that excess cholesterol in the diet can raise the level or cholesterol in the blood, causing major health problems including heart disease. Since the body produces all of the cholesterol it needs for normal functions, eating large quantities of cholesterol rich foods may be unhealthy. It is recommended that the intake of cholesterol per day should not exceed 300 milligrams. With one egg yolk containing 213 milligrams, it is clear that the recommended daily maximum is easy to exceed. There are alternatives that can be used in order to stay within dietary guidelines for cholesterol intake.
- When multiple eggs are desired for an omelet or scrambled eggs, use 2 egg whites for every 1 yolk.
- Eliminate all of the yolks.
- Use egg substitutes.
- Instead of trying to stay within 300 milligrams of cholesterol per day, try to stay within a weekly total of 2100 milligrams, so that if you exceed the daily total on 1 or 2 days, you can cut down on other days.
- Even if you average one egg per day, you can still eat very well and come within the 300 milligram maximum simply by eating more fruits and vegetables, and cutting back on fatty meats, butter and oils, and some processed foods.
In spite of their high cholesterol content, chicken eggs offer several healthy benefits. Consider the following:
- Eggs are one of the best sources of protein, vitamins, and minerals. The protein found in eggs is of a higher quality than the protein found in meat and fish.
- Eggs are low in calories: one large egg has only about 75 calories.
- The high protein white averages only about 17 calories and has no fat or cholesterol, making it an excellent diet food.
- There are nutrients in eggs that are beneficial in preventing macular degeneration, which is the leading cause of blindness in the elderly.
- Eggs are rich in choline, which is helpful in fetal brain development. Choline levels in women drop during pregnancy, so it may be beneficial for women to consume eggs during pregnancy.
(Source: http://www.hormel.com/templates/knowledge/knowledge.asp?catitemid=2&id=182#other)