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Nutrition in an Egg

Mention its nutritive value per 100gm.
• Proteins—13.3 g per 100 g (an average egg weighs around 60-70 g)
• Fat—13.3 g per 100 g
• Carbohydrates—nil
• Energy—173 kcal per 100 g
• Provides all vitamins except vitamin C

Nutritive value in terms of content per egg weighing 60 g
• Proteins—6 g
• Fat—6 g
• Carbohydrates—nil
• Energy—70 kcal

Why egg protein is called the "reference protein”?
• Egg protein contains all the nine essential amino acids (EAA) and in the right proportion.
• NPU of egg protein is 100.

It is rich in which group of vitamins?
Egg is rich in both fat and water-soluble vitamins except vitamin C.
What is the recommended method for consuming eggs? Why?
It is recommended to cook the egg before consumption. This is because of the following reasons:
• Raw egg white is not assimilated in human gut.
• Raw egg contains “avidin” which prevents absorption of biotin by the body. Cooking destroys avidin.

Mention the criteria of a good egg.
• Water density test—fresh egg sinks to the bottom of water and lie on the side, horizontal to the surface of water.
• Lesser fresh eggs sink but stand at an angle to the bottom.
• Old and nonfresh eggs float on water and should be discarded.
This is because as the egg ages, the air sac inside it grows larger, making it lighter.

References:
1. Park K. Nutrition and health. In: Park's Textbook of Preventive and Social Medicine, 24th ed. Jabalpur, India: M/S Banarasidas Bhanot Publishers; 2017.
2. Gupta RK. Major foods and their nutritive value. In: Vaidya R, Tilak R, Gupta R, Kunte R, editors. Text Book of Public Health and Community Medicine, 1st ed. Pune, India: Dept. Community Medicine, AFMC, in collaboration with WHO, India office, Delhi; 2009: 741-9.
3. Egg-ucation; Benton Franklin Health District. Available at: http://www.bfhd.wa.gov/edu/egguca-tion.php#wdsefiw. Accessed November 30, 2011.

Ghee, Butter and Vanaspati Ghee: http://www.ihatepsm.com/blog/ghee-butter-and-vanaspati-ghee

Common Vegetable Oils used in India:http://www.ihatepsm.com/blog/common-vegetable-oils-used-india

Nutrition in an Egg: http://www.ihatepsm.com/blog/nutrition-egg

Nutritive Value of Milk: http://www.ihatepsm.com/blog/nutritive-value-milk

Nutritional Value of Commonly Consumed Nuts: http://www.ihatepsm.com/blog/nutritional-value-commonly-consumed-nuts

Nutritive Value of Common Dals used in India: http://www.ihatepsm.com/blog/nutritive-value-common-dals-used-india

Nutritional Value of Common Cereals: http://www.ihatepsm.com/blog/nutritional-value-common-cereals