Egg
Gallus gallus domesticusClinical Encyclopedia
Egg provides 155 kcal, 13g of protein, 1.1g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Eggs are a highly nutritious food source, rich in protein, vitamins, and minerals. They are versatile in cooking and can be prepared in various ways.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Eggs can be boiled, poached, scrambled, or fried. For optimal nutrition, consider poaching or boiling to avoid added fats.
Smart Selection & Storage
Choose eggs that are clean, uncracked, and have a firm shell. Check the sell-by date for freshness.
Store eggs in their original carton in the refrigerator to maintain freshness and prevent odor absorption.
Myths vs Realities
Healthy Recipes
Spinach and Feta Egg Muffins
These protein-packed egg muffins are filled with fresh spinach and tangy feta cheese, making them a perfect grab-and-go breakfast option.
- 6 large eggs
- 1 cup fresh spinach, chopped
- 1/2 cup feta cheese, crumbled
- 1/4 cup milk
- Salt and pepper to taste
- 1/4 teaspoon garlic powder
- 1. Preheat the oven to 350°F (175°C) and grease a muffin tin.
- 2. In a mixing bowl, whisk together the eggs, milk, garlic powder, salt, and pepper.
- 3. Stir in the chopped spinach and feta cheese, then pour the mixture evenly into the muffin tin.
- 4. Bake for 20-25 minutes or until the egg is set and lightly golden.
Avocado Egg Salad
A creamy and nutritious twist on classic egg salad, this recipe uses ripe avocado instead of mayonnaise for a healthy fat boost.
- 4 hard-boiled eggs, chopped
- 1 ripe avocado, mashed
- 1 tablespoon Greek yogurt
- 1 tablespoon Dijon mustard
- Salt and pepper to taste
- 1 tablespoon fresh chives, chopped
- 1. In a bowl, combine the mashed avocado, Greek yogurt, and Dijon mustard.
- 2. Add the chopped hard-boiled eggs and mix gently until combined.
- 3. Season with salt, pepper, and chives, then serve on whole grain bread or lettuce wraps.
Zucchini and Egg Frittata
This light and fluffy frittata is loaded with zucchini and herbs, making it a deliciously healthy option for any meal of the day.
- 6 large eggs
- 1 medium zucchini, grated
- 1/4 cup onion, diced
- 1/4 cup bell pepper, diced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a skillet, heat olive oil over medium heat, add onion and bell pepper, and sauté until soft.
- 3. Stir in the grated zucchini and cook for another 2 minutes.
- 4. In a bowl, whisk the eggs, season with salt and pepper, then pour over the vegetables in the skillet.
- 5. Transfer the skillet to the oven and bake for 15-20 minutes until the eggs are set.
Egg and Quinoa Breakfast Bowl
Start your day right with this hearty breakfast bowl featuring protein-rich quinoa and perfectly poached eggs.
- 1 cup cooked quinoa
- 2 large eggs
- 1/2 avocado, sliced
- 1/4 cup cherry tomatoes, halved
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a bowl, layer the cooked quinoa, sliced avocado, and cherry tomatoes.
- 2. Bring a pot of water to a gentle simmer and poach the eggs for 3-4 minutes until the whites are set.
- 3. Top the quinoa bowl with the poached eggs, drizzle with olive oil, and season with salt and pepper.
Egg and Sweet Potato Hash
This colorful hash combines sweet potatoes with eggs for a satisfying and nutrient-dense breakfast that will keep you energized.
- 2 medium sweet potatoes, diced
- 4 large eggs
- 1/2 onion, diced
- 1 bell pepper, diced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large skillet, heat olive oil over medium heat and add the diced sweet potatoes, cooking until tender.
- 2. Add the onion and bell pepper, sautéing until softened.
- 3. Make small wells in the hash and crack an egg into each well, cover, and cook until the eggs are set to your liking.
Mediterranean Egg Wrap
This healthy wrap is filled with eggs, fresh veggies, and feta cheese, all wrapped in a whole grain tortilla for a nutritious meal on the go.
- 4 large eggs
- 1/2 cup spinach, chopped
- 1/4 cup cherry tomatoes, halved
- 1/4 cup feta cheese, crumbled
- 2 whole grain tortillas
- Salt and pepper to taste
- 1. In a bowl, whisk the eggs and season with salt and pepper.
- 2. Scramble the eggs in a skillet over medium heat, then add the spinach and tomatoes until wilted.
- 3. Spoon the egg mixture onto the tortillas, sprinkle with feta, and wrap tightly.
Egg and Broccoli Stir-Fry
A quick and healthy stir-fry featuring eggs and broccoli, this dish is packed with protein and vitamins for a nutritious meal.
- 4 large eggs
- 2 cups broccoli florets
- 1 tablespoon soy sauce
- 1 tablespoon sesame oil
- 1 clove garlic, minced
- Salt and pepper to taste
- 1. In a skillet, heat sesame oil over medium heat and add minced garlic, cooking until fragrant.
- 2. Add broccoli florets and stir-fry for 3-4 minutes until bright green and tender.
- 3. Push the broccoli to the side, crack the eggs into the skillet, and scramble until cooked through, then mix everything together with soy sauce.
Egg and Lentil Salad
This hearty salad combines protein-rich lentils with hard-boiled eggs and fresh vegetables for a filling and nutritious meal.
- 1 cup cooked lentils
- 2 hard-boiled eggs, chopped
- 1/2 cucumber, diced
- 1/4 red onion, diced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked lentils, chopped eggs, cucumber, and red onion.
- 2. Drizzle with olive oil and season with salt and pepper.
- 3. Toss gently to combine and serve chilled or at room temperature.
Egg and Asparagus Salad
This refreshing salad features lightly steamed asparagus and soft-boiled eggs, drizzled with a light vinaigrette for a healthy dish.
- 4 large eggs
- 1 bunch asparagus, trimmed
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. Bring a pot of water to a boil and gently lower in the eggs, cooking for 6-7 minutes for soft-boiled.
- 2. In the same pot, add asparagus for the last 2-3 minutes until tender.
- 3. Remove eggs and asparagus, cool slightly, then peel the eggs and slice in half.
- 4. Drizzle the asparagus with olive oil and balsamic vinegar, season with salt and pepper, and top with the halved eggs.
Frequently Asked Questions (FAQ)
Are eggs good for weight loss?
Yes, eggs are high in protein and can help you feel full longer, which may aid in weight loss.
How many eggs can I eat per day?
Most healthy individuals can safely consume up to 1-2 eggs per day without adverse effects.
What is the best way to cook eggs?
Boiling or poaching eggs are healthier cooking methods as they do not require added fats.
Can I eat eggs if I have high cholesterol?
Consult with a healthcare provider, but moderate egg consumption is generally safe for most people.
Are organic eggs healthier than regular eggs?
Organic eggs may have higher omega-3 fatty acids and are produced without synthetic pesticides or fertilizers.
How should I store eggs?
Store eggs in the refrigerator to maintain freshness and prevent bacterial growth.
Can I eat eggs raw?
Raw eggs carry a risk of salmonella; it's safer to cook them thoroughly.
Do eggs contain gluten?
No, eggs are naturally gluten-free and safe for those with gluten intolerance.