Nutritional Value of Eggs

Eggs are an integral part of the Greek Mediterranean diet. Eggs are often cited as a ‘superfood’, as they contain nutrients vital to our health.

Eggs are used in many traditional Greek recipes, including kayianas, traditional phyllo pies and avgolemono soups.

Free-range eggs are also available on the Greek market and are considered superior in quality due to the poultry farming conditions.

Eggs are an excellent source of protein and contain many nutrients.

Nutritional Value of Eggs	per serving: 1 medium egg (44 g)1	RDI per serving2
Kcal	68.2		3.4%
Fat (g)	4.7		6.0%
Saturated fat (g)	1.4		7.2%
Carbohydrates (g)	0.5		0.2%
Fiber (g)	0.0		0.0%
Sugar (g)	0.5		0.5%
Protein (g)	5.5		11.1%
Cholesterol (mg)	164.1		54.7%
Salt (g)	0.1		0.0%
1 Values are based on the U.S. Department of Agriculture (USDA) nutrient database. 2 The percentage of Recommended Daily Intake (% RDI) shows how much of the recommended daily intake of each nutrient is contained in a single serving. Calculations are based on U.S. Food and Drug Administration (FDA) daily values, based on 2,000 Kcal per day for an average healthy adult. Depending on an individual’s energy needs, % RDI can be lower or higher.

Eggs contain high-quality proteins with all the essential amino acids that the body cannot synthesise and must receive through our diets.

Eggs are also a good source of fat-soluble vitamins, such as vitamin A, and B vitamins, such as riboflavin and B12.

At the same time, eggs contain significant quantities of choline and antioxidants such as lutein and zeaxanthin.

Although eggs are a nutrient-dense food, for many years they came under scrutiny for their high cholesterol content. A large boiled egg (with yolk) accounts for more than 50% of recommended daily intake.

Of course, more recent studies have shown that consumption of eggs is not associated with increased cardiovascular risk when part of a healthy and balanced diet.[1]

Eggs are, among other things, an excellent source of choline, a nutrient necessary for good brain function. Adequate intake of choline during pregnancy can contribute to the proper development of the foetal nervous system.[2]

Eggs are also rich in antioxidants such as lutein and zeaxanthin, which help reduce the risk of age-related macular degeneration, an eye condition that is one of the main causes of reduced vision in elderly people.

Experts recommend that healthy adults not consume more than 7 egg yolks per week. The Food Pyramid of the Mediterranean Diet also recommends moderate egg consumption of 2-4 whole eggs per week.

In conclusion, eggs are highly nutritious and help us meet our daily needs in vital nutrients.

BIBLIOGRAPHY

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[1] 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.

[2] 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.