Are eggs the best source of food protein? Which is better, white eggs or yellow eggs?

Eggs are a cheap and good source of dietary protein. The so-called "excellent" refers to the proportion of essential amino acids in egg protein, which is quite close to the proportion of essential amino acids in human protein structure. Because the human body is unable to synthesize these amino acids on its own, so food must provide its source, and egg protein is one of the best choices.

In addition to the protein rich in egg whites and yolks, egg whites are also rich sources of vitamins B2, B3 and minerals potassium, magnesium and copper, while egg yolks are high in fat (so they provide more calories than protein) and essential fatty acids. It is also a source of cholesterol, fat-soluble vitamins A, d and è and lecithin. Moreover, egg yolks are also rich in water-soluble vitamins B1, B2, B3, B6, B12, folic acid and bile, as well as minerals potassium, calcium, magnesium, iron, zinc and phosphorus.

The types of eggs sold on the market include: White shell eggs, yellow shell eggs, native eggs, virgin eggs, special fortified eggs (such as high linolenic acid, high linoleic acid, high HDA, high vitamin E, high vitamin An and E). In addition, there are fresh eggs that emphasize organic and natural grazing. From the perspective of nutritional value, except for eggs that increase the content of specific fatty acids or fat-soluble vitamins through feed, the nutrient contents of eggs of various names, especially protein and fat, are more or less the same.

Nutritional value of eggs to human body

According to the analysis of the nutritional composition of eggs in the Food Nutrition Database (New Edition) of the Food and Drug Administration of the Ministry of Health and Welfare, the average net weight of an egg is about 55 grams after removing the eggshell and mixing yolk and egg whites. The mixed egg whites and yolks were analyzed to contain an average of 75 grams of water per 100 grams and provide 135 calories, 1.3 grams of carbohydrates (mainly in egg yolks), 8.6 grams of fat (mainly in egg yolks; of which saturated fat is close to 1 gram of total fat) and 12.5 grams of protein (both protein and yolk).

Egg cholesterol is found only in egg yolks, which contain an average of 1177 milligrams of cholesterol per 100g, while an average yolk weighs about 17g, which provides 200mg of cholesterol, which is equivalent to two-thirds of the recommended daily cholesterol intake.

In particular, eggs contain almost all vitamins, and the vitamins provided per 100 grams of eggs are ranked as follows: cholin (70%), vitamin B12 (42%) and riboflavin (42%), vitamin A (28%) and ubiquitin (28%), vitamin d (15%), folic acid (13%) and vitamin E (9%). Vitamin B6 (8%), vitamin B1 (7%), nicotine (1.5%). In addition, eggs also contain important mineral nutrients, and according to the percentage of minerals per 100 grams of eggs equivalent to the recommended daily intake, they are in the following order: phosphorus (26%), zinc (9%), calcium (5.5%), potassium (4%), magnesium (3.5%) as mentioned above, these nutrients are not evenly distributed.

Egg yolk and egg yolk have their own nutritional value, so if some consumers give up eating only egg yolk because of the calories and cholesterol in egg yolk, although they can still get most of the high-quality protein in eggs, but they will also rule out lecithin and most vitamins and minerals provided in eggs.