Nutritional Value of Eggs

Eggs are an important source of high quality Protein. On the Evaluation Scale, Egg protein is at the highest point.This is because of the essential amino-acid and the high digestibility of Egg protein.
     12.5% of the weight of Egg is Protein and it is found in both Yolk and Albumen. Although protein is concentrated in Yolk, in fact it is more concentrated in Albumen.
     Egg Protein is a rich source of essential amino acid leucine, which is important in facilitating muscle recovery after exercise and in modulating the use of glucose by skeletal muscle. It has therefore been postulated that this would be advantageous to people undergoing endurance training.
    A medium egg has an energy value of 78 kilocalories (324 kilojoules) and the consumption of one egg daily would contribute only around 3% of the average energy requirement of an adult man; 4% for an adult woman.

Vitamins:
Eggs contain most of the vitamins except of vitamin C. The egg is the main source of all the B vitamins. It is a particularly rich source of vitamins B12 and vitamin B2 (Riboflavin) and useful source of folate. The egg is also provided with some vitamin E and is also a good source of the fat-soluble vitamins A and D and provides some vitamin E. 

Minerals:
Eggs contains many of the minerals that the human body requires for health. In particular eggs are an excellent source of iodine, required to make the thyroid hormone, and phosphorus, required for bone health. The egg is a significant source of selenium, an important antioxidant and provides some zinc, important for wound healing, growth and fighting infection. Eggs also contain iron, the vital ingredient of red blood cells, although the availability of this iron to the body is still being investigated.  

Nutritional Value of Boiled Egg:

• Calories: 1 large egg: 80 1 large egg white: 20 1 large egg yolk: 60
• Don't overcook eggs or the yolk may turn a greenish color as a result of the leaching out of iron sulfide
• While eggs contain cholesterol (in the yolk), they also contain lecithin which may provide enought good cholesterol to conteract the bad cholesterol
• 12.5% of the weight of the egg is protein and it is found in both the yolk and the albumen. Although protein is more concentrated around the yolk, there is in fact more protein in the albumen
• Eggs contain most of the recognized vitamins with the exception of vitamin C. The egg is a good source of all the B vitamins, plus the fat-soluble vitamin A. It also provides useful amounts of vitamin D, as well as some vitamin E
• Eggs contain most of the minerals that the human body requires for health
• Eggs contain only traces of carbohydrate and no dietary fiber
• 10.8% of the egg content is fat. The fat of an egg is found almost entirely in the yolk; there is less than 0.05% in the albumen. Approximately 11% of an egg’s fatty acids are polyunsaturated, 44% monounsaturated and only 29% saturated.
• If cooking a hard-cooked egg you should cover and submerge eggs and can start with simmering or cold water
• Stir while boiling to keep yolks centered (especially if for deviled eggs)
• It is possible to modify some aspects of the nutritional composition of eggs by feeding the hens special diets. Modified "designer" eggs containing increased amounts of omega-3 fatty acids and vitamin E are now on the market. Whether these modified eggs have special health benefits has not been established.