Whether the egg is a healthy food or not is still controversial in the scientific community. However, with new technologies, it has been possible to determine the nutritional value of the egg with precision.
Next, it is intended to detail the components of the egg from the macronutrients accurately: carbohydrates, proteins and fats; even the micro: vitamins and minerals.
Nutritional information of 100 g of egg
The nutritional value of eggs can vary depending on the diet of the hens: The following nutritional table of 100 g of eggs was extracted from the USDA database. This base determines the composition of food through precise physicochemical analysis of a food sample, let’s see the detail:
Table of nutritional value of the egg 100 g. Source
Does the egg provide carbohydrates?
The answer to whether the egg provides carbohydrates is yes. Contrary to what many people may think, in 100 g of eggs, there are 1.1 g of carbohydrates.
While it is a minimal number, and it doesn’t make a big difference in the total amount of carbohydrates, it must be considered when calculating net carbs.
Egg protein: Ovalbumin
Egg protein is called albumin or ovalbumin; it is a high-quality protein. This is explained because it is practically fully assimilated and has an excellent amino acid profile.
100 g of eggs provide 48 grams of protein, almost half the daily protein needed. To get an idea, the WHO recommends about 1.5 protein per kilo of body weight, approximately 105 g for a 70 kg man.
And the most controversial: Egg fats.
As can be seen from the nutritional value table, almost half of the macronutrients in eggs are fat, mainly found in the yolk. Egg fats are in a higher proportion of monounsaturated and polyunsaturated, a fat related to improving the cardiovascular system.
The downside of egg fats is that it provides about 0.3 of trans fats. According to the WHO, this type of fat consumption should be limited to a maximum of 2% of total fat, the equivalent of 2g. However, egg consumption is not a problem if there is no other contribution of trans fats in the diet.
Egg and cholesterol
Current studies claim eating three eggs a day does not have a significant impact on total cholesterol levels. On the contrary, an external contribution of cholesterol appears to be beneficial in decreasing the body’s natural production (1).
Although 30% of the people who participated in certain studies to solve this dilemma; showed an increase in their cholesterol levels when eating eggs, this increase was insignificant (2), (3). They claim that the contribution of cholesterol from eating a large number of eggs increases good cholesterol levels (HDL).