{"id":11714,"date":"2025-01-15T10:07:39","date_gmt":"2025-01-15T10:07:39","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=11714"},"modified":"2026-01-21T11:58:17","modified_gmt":"2026-01-21T11:58:17","slug":"naehrwert-von-eiern","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/de\/naehrwert-von-eiern\/","title":{"rendered":"N\u00e4hrwert von Eiern"},"content":{"rendered":"\n<p>Eier stellen einen wesentlichen Bestandteil der griechischen mediterranen Ern\u00e4hrung dar. Oft werden sie als <strong>\u201eSuperfood\u201c<\/strong> bezeichnet, da sie <strong>wichtige N\u00e4hrstoffe<\/strong> f\u00fcr die Gesundheit enthalten.<\/p>\n\n\n\n<p>Eier finden sich in zahlreichen traditionellen griechischen Rezepten, beispielsweise Kayianas, traditioneller Bl\u00e4tterteigpasteten und Suppen mit Avgolemono.<\/p>\n\n\n\n<p>Auf dem griechischen Markt sind auch Eier aus Freilandhaltung zu finden, <strong>die aufgrund der Haltungsbedingungen des Gefl\u00fcgels als qualitativ hochwertiger gelten<\/strong>.<\/p>\n\n\n\n<p>Eier sind eine <strong>hervorragende Quelle f\u00fcr Eiwei\u00df<\/strong> und sie enthalten viele N\u00e4hrstoffe.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>N\u00e4hrwert von Eiern<\/strong><strong><\/strong><\/td><td><strong>je Portion:<br>1 mittelgro\u00dfes Ei (44&nbsp;g)<\/strong><sup>1<\/sup><sup><\/sup><\/td><td colspan=\"2\"><strong>RDA je Portion<sup>2<\/sup><\/strong><strong><\/strong><\/td><\/tr><tr><td><strong>Kalorien (kcal)<\/strong><strong><\/strong><\/td><td colspan=\"2\">68,2<\/td><td>3,4&nbsp;%<\/td><\/tr><tr><td><strong>Fett (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">4,7<\/td><td>6,0&nbsp;%<\/td><\/tr><tr><td><strong>Ges\u00e4ttigte Fetts\u00e4uren (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">1,4<\/td><td>7,2&nbsp;%<\/td><\/tr><tr><td><strong>Kohlenhydrate (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">0,5<\/td><td>0,2&nbsp;%<\/td><\/tr><tr><td><strong>Ballaststoffe (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">0,0<\/td><td>0,0&nbsp;%<\/td><\/tr><tr><td><strong>Zucker (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">0,5<\/td><td>0,5&nbsp;%<\/td><\/tr><tr><td><strong>Eiwei\u00df <\/strong><strong><\/strong><\/td><td colspan=\"2\">5,5<\/td><td>11,1&nbsp;%<\/td><\/tr><tr><td><strong>Cholesterin (mg)<\/strong><strong><\/strong><\/td><td colspan=\"2\">164,1<\/td><td>54,7&nbsp;%<\/td><\/tr><tr><td><strong>Salz (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">0,1<\/td><td>0,0&nbsp;%<\/td><\/tr><tr><td colspan=\"4\"><sup>1<\/sup> Die Werte basieren auf der Ern\u00e4hrungsdatenbank des US-Landwirtschaftsministeriums (US Department of Agriculture, USDA).<a href=\"#_edn1\" id=\"_ednref1\">[1]<\/a><sup><\/sup> <sup>2<\/sup> Der Anteil an der empfohlenen Tagesdosis (% RDA) gibt an, inwieweit der jeweilige N\u00e4hrstoff aus einer Portion des entsprechenden Nahrungsmittels zu der empfohlenen Tagesdosis beitr\u00e4gt. Die Berechnung basiert auf t\u00e4glichen Referenzwerten (Daily Values) der US Food and Drug Administration (FDA), auf der Grundlage von 2000 kcal pro Tag f\u00fcr einen durchschnittlichen, gesunden Erwachsenen. Je nach individuellem Energiebedarf kann der RDI-Prozentsatz niedriger oder h\u00f6her ausfallen.<\/td><\/tr><tr><td><\/td><td><\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Die Eiwei\u00dfe im Ei werden als hochwertig angesehen<\/strong>, da sie alle essenziellen Aminos\u00e4uren enthalten, die der Organismus nicht selbst erzeugen kann und \u00fcber die Nahrung aufnehmen muss.<\/p>\n\n\n\n<p>Zudem sind Eier eine <strong>gute Quelle f\u00fcr fettl\u00f6sliche Vitamine<\/strong>, wie Vitamin \u0391 <strong>oder auch die B-Vitamine<\/strong>, wie zum Beispiel Riboflavin und Vitamin \u039212.<\/p>\n\n\n\n<p>Gleichzeitig enthalten Eier nicht zu vernachl\u00e4ssigende Mengen an Cholin sowie an antioxidativen Verbindungen wie Lutein und Zeaxanthin.<\/p>\n\n\n\n<p>Wenngleich Eier ein n\u00e4hrstoffreiches Nahrungsmittel sind, stehen sie seit vielen Jahren wegen ihres hohen Cholesteringehalts unter Beobachtung. Hierbei deckt ein gro\u00dfes gekochtes Ei (mit Eigelb) <strong>mehr als 50&nbsp;% der empfohlenen Tagesmenge ab<\/strong>.<\/p>\n\n\n\n<p>Allerdings haben j\u00fcngste Studien gezeigt, dass der Verzehr von Eiern, sofern er Teil einer gesunden und ausgewogenen Ern\u00e4hrung ist, <strong>kein erh\u00f6htes Herz-Kreislauf-Risiko<\/strong> mit sich bringt.<a href=\"#_edn2\" id=\"_ednref2\">[2]<\/a><\/p>\n\n\n\n<p>Unter anderem sind Eier eine hervorragende Quelle f\u00fcr Cholin, das f\u00fcr eine reibungslose Gehirnfunktion wichtig ist. Eine ausreichende Versorgung mit Cholin w\u00e4hrend der Schwangerschaft <strong>kann zur richtigen Entwicklung des Nervensystems des F\u00f6tus beitragen<\/strong>.<a href=\"#_edn3\" id=\"_ednref3\">[3]<\/a><\/p>\n\n\n\n<p>Ferner sind Eier reich an Antioxidantien wie Lutein und Zeaxanthin, <strong>die dazu beitragen, das Risiko einer altersbedingten Makuladegeneration zu verringern<\/strong>. Dies ist eine Augenerkrankung, die zu den Hauptursachen f\u00fcr den Verlust des Sehverm\u00f6gens bei \u00e4lteren Menschen z\u00e4hlt.<\/p>\n\n\n\n<p>Experten empfehlen gesunden Erwachsenen, nicht mehr als <strong>7 Eigelb pro Woche<\/strong> zu sich zu nehmen. Die <strong>mediterrane Ern\u00e4hrungspyramide<\/strong> empfiehlt zudem einen m\u00e4\u00dfigen Eierkonsum von <strong>2\u20134 ganzen Eiern pro Woche<\/strong>.<\/p>\n\n\n\n<p>Zusammenfassend l\u00e4sst sich sagen, dass Eier ein besonders nahrhaftes Lebensmittel sind, das dazu beitr\u00e4gt, unseren t\u00e4glichen Bedarf an wertvollen Inhaltsstoffen zu decken.<strong><\/strong><\/p>\n\n\n\n<p><strong>LITERATUR<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><a href=\"#_ednref1\" id=\"_edn1\">[1]<\/a> USDA. Food Search. Egg, whole, cooked, hard-boiled. Verf\u00fcgbar unter: https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173424\/nutrients. (Einsicht im Oktober 2024).<\/p>\n\n\n\n<p><a href=\"#_ednref2\" id=\"_edn2\">[2]<\/a> Krittanawong C, Narasimhan B, Wang Z, Virk H, Farrell A, Zhang H, Tang W. Association between egg consumption and risk of cardiovascular outcomes: A systematic review and meta-analysis. Am J Med. 2021 134(1):76-83.e2. doi: 10.1016\/j.amjmed.2020.05.046.<\/p>\n\n\n\n<p><a href=\"#_ednref3\" id=\"_edn3\">[3]<\/a> Korsmo H, Jiang X, Caudill M. Choline: Exploring the growing science on its benefits for moms and babies. Nutrients. 2019 11(8):1823. doi: 10.3390\/nu11081823.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Eier stellen einen wesentlichen Bestandteil der griechischen mediterranen Ern\u00e4hrung dar. Oft werden sie als \u201eSuperfood\u201c bezeichnet, da sie wichtige N\u00e4hrstoffe&#8230;<\/p>\n","protected":false},"author":7,"featured_media":6023,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5239,5228],"tags":[3784,1683,1686,4240],"class_list":["post-11714","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomie","category-protes-yles","tag-ygeia-de","tag-ellada-de","tag-mesogeiaki-diatrofi-de","tag-galaktokomika-de"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>N\u00e4hrwert von Eiern - Umgekehrte Landwirtschaft<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/portal.greekfarms.gov.gr\/de\/naehrwert-von-eiern\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"N\u00e4hrwert von Eiern - Umgekehrte Landwirtschaft\" \/>\n<meta property=\"og:description\" content=\"Eier stellen einen wesentlichen Bestandteil der griechischen mediterranen Ern\u00e4hrung dar. 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