Eggs
Gallus gallus domesticusClinical Encyclopedia
Eggs 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, making them a staple in many diets worldwide. They are versatile in cooking and can be prepared in various ways, contributing to their popularity.
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 loaded with 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 diced red bell pepper
- Salt and pepper to taste
- 1. Preheat the oven to 350°F (175°C) and grease a muffin tin.
- 2. In a bowl, whisk together the eggs, salt, and pepper.
- 3. Stir in the spinach, feta, and red bell pepper, then pour the mixture into the muffin tin.
- 4. Bake for 20-25 minutes or until the muffins are set and lightly golden.
Avocado Egg Salad
A creamy and nutritious twist on traditional egg salad, this recipe uses ripe avocados for healthy fats and flavor.
- 4 hard-boiled eggs, chopped
- 1 ripe avocado, mashed
- 1 tablespoon Greek yogurt
- 1 tablespoon Dijon mustard
- Salt and pepper to taste
- Fresh dill for garnish
- 1. In a bowl, combine the chopped eggs, mashed avocado, Greek yogurt, and Dijon mustard.
- 2. Mix until well combined and season with salt and pepper.
- 3. Serve on whole grain toast or lettuce wraps, garnished with fresh dill.
Zucchini and Egg Scramble
This light and fluffy scramble features zucchini and herbs, making it a deliciously healthy breakfast option.
- 2 large eggs
- 1 small zucchini, grated
- 1 tablespoon olive oil
- 1/4 teaspoon garlic powder
- Salt and pepper to taste
- Chopped parsley for garnish
- 1. Heat olive oil in a skillet over medium heat and add the grated zucchini.
- 2. Sauté for 2-3 minutes until softened, then add the eggs, garlic powder, salt, and pepper.
- 3. Cook, stirring gently, until the eggs are scrambled and cooked through. Garnish with parsley before serving.
Egg and Quinoa Breakfast Bowl
This hearty breakfast bowl combines protein-rich eggs with quinoa and fresh vegetables for a balanced meal.
- 2 large eggs
- 1/2 cup cooked quinoa
- 1/4 cup cherry tomatoes, halved
- 1/4 avocado, sliced
- Salt and pepper to taste
- Fresh basil for garnish
- 1. In a non-stick skillet, cook the eggs sunny-side up or to your preference.
- 2. In a bowl, layer the cooked quinoa, cherry tomatoes, and avocado.
- 3. Top with the cooked eggs, season with salt and pepper, and garnish with fresh basil.
Sweet Potato and Egg Hash
This colorful hash features sweet potatoes and eggs, providing a nutritious and filling breakfast option.
- 1 medium sweet potato, diced
- 2 large eggs
- 1 tablespoon olive oil
- 1/4 teaspoon paprika
- Salt and pepper to taste
- Chopped green onions for garnish
- 1. Heat olive oil in a skillet over medium heat and add the diced sweet potato.
- 2. Cook for about 10 minutes until tender, then sprinkle with paprika, salt, and pepper.
- 3. Make two wells in the hash and crack an egg into each. Cover and cook until the eggs are set. Garnish with green onions.
Mediterranean Egg and Chickpea Salad
This vibrant salad combines hard-boiled eggs and chickpeas with fresh vegetables and a zesty dressing for a nutritious meal.
- 4 hard-boiled eggs, quartered
- 1 can chickpeas, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, and hard-boiled eggs.
- 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad and toss gently to combine.
Egg and Asparagus Breakfast Wrap
This healthy breakfast wrap features scrambled eggs and asparagus, all wrapped in a whole grain tortilla for a nutritious start to your day.
- 2 large eggs
- 1/2 cup asparagus, chopped
- 1 whole grain tortilla
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a skillet, heat olive oil over medium heat and sauté the chopped asparagus for 3-4 minutes until tender.
- 2. In a bowl, whisk the eggs with salt and pepper, then pour into the skillet with the asparagus.
- 3. Scramble until the eggs are cooked through, then spoon the mixture onto the tortilla, wrap it up, and serve.
Egg and Broccoli Frittata
This frittata is packed with protein and fiber, featuring eggs and broccoli for a nutritious meal that's perfect for any time of day.
- 6 large eggs
- 1 cup broccoli florets, steamed
- 1/2 cup shredded cheese (optional)
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, whisk together the eggs, salt, and pepper, then stir in the steamed broccoli and cheese if using.
- 3. Heat olive oil in an oven-safe skillet, pour in the egg mixture, and cook for 2-3 minutes until the edges start to set.
- 4. Transfer the skillet to the oven and bake for 15-20 minutes until the frittata is fully set and golden.
Egg and Tomato Shakshuka
This Middle Eastern-inspired dish features poached eggs in a spicy tomato sauce, perfect for a hearty breakfast or brunch.
- 4 large eggs
- 1 can diced tomatoes
- 1 small onion, diced
- 1 bell pepper, diced
- 1 teaspoon cumin
- Salt and pepper to taste
- Fresh cilantro for garnish
- 1. In a skillet, sauté the onion and bell pepper until softened.
- 2. Add the diced tomatoes, cumin, salt, and pepper, and simmer for 10 minutes.
- 3. Make wells in the sauce and crack an egg into each well. Cover and cook until the eggs are set. Garnish with cilantro.
Egg and Kale Breakfast Smoothie
This unique smoothie combines cooked eggs and kale for a protein-rich, nutrient-dense breakfast option that's easy to enjoy on the go.
- 2 hard-boiled eggs
- 1 cup kale, stems removed
- 1 banana
- 1 cup almond milk
- 1 tablespoon almond butter
- 1 teaspoon honey (optional)
- 1. In a blender, combine the hard-boiled eggs, kale, banana, almond milk, almond butter, and honey.
- 2. Blend until smooth and creamy, adjusting the consistency with more almond milk if necessary.
- 3. Pour into a glass and enjoy immediately.
Frequently Asked Questions (FAQ)
Are eggs healthy?
Yes, eggs are nutrient-dense and provide high-quality protein, vitamins, and minerals.
How many eggs can I eat per day?
Most healthy individuals can safely consume up to one egg per day without adverse effects on heart health.
What is the best way to cook eggs?
Boiling or poaching eggs are healthier cooking methods as they do not require added fats.
Can eggs help with weight loss?
Yes, eggs can promote satiety and help control hunger, making them beneficial for weight management.
Do eggs raise cholesterol levels?
For most people, moderate egg consumption does not significantly impact cholesterol levels.
Are organic eggs better than regular eggs?
Organic eggs may have higher omega-3 fatty acids and are produced without synthetic pesticides or fertilizers.
How should eggs be stored?
Eggs should be stored in the refrigerator to maintain freshness and prevent bacterial growth.
Can I eat eggs if I have high cholesterol?
Consult with a healthcare provider, but many people with high cholesterol can still enjoy eggs in moderation.