Eggs: A Rundown On What To Eat And How

Eggs are a great source of protein, vitamins, & minerals, as we all hopefully know. However, the nutritional content of eggs varies a lot depending on what type of egg you use, the cooking method, & what the animals are fed. Here’s a quick rundown to help you learn more.

In most places, chicken eggs are the most common type of egg consumed, and they are generally high in protein, with about 6-7 grams each. They are also a good source of vitamins & minerals, including vitamin A, vitamin D, and choline, which is great for memory, mood, & muscles.

Duck eggs, on the other hand, are slightly larger than chicken eggs and have a higher fat and cholesterol content. They also have a slightly higher protein content, at about 9 grams per egg, and approximately 50% more vitamin A!

The nutritional value of eggs can be affected a lot, however, by what the animals are fed. Chickens that are fed a varied diet, including greens and insects, may have eggs with higher levels of omega-3 fatty acids and other nutrients.

Similarly, ducks that are allowed to forage for their own food may have eggs with a higher nutrient content than ducks that are fed a commercial diet. Ultimately, try not to eat eggs from caged birds as they’ll be fed awful foods - this will translate to their eggs!

Additionally, the way that eggs are cooked can also affect their nutritional value. For example, poaching & boiling eggs preserves more of the nutrients than frying them, as the heat used in frying can denature the proteins and reduce the bioavailability of certain nutrients.

Scrambled eggs may have a very different nutrient profile from other types of eggs simply because they are usually cooked with oil or butter, and even with added milk, cream, or yogurt, which can increase the fat content a lot. This is my preferred method though. Tastes great.

It's worth noting that the egg whites and yolks have different nutritional profiles. Egg whites have a little more protein than yolks, but yolks are higher in vitamins, fat, & choline. Ensuring you have a runny yolk in cooked eggs also keeps these nutrients fully available!

Ultimately, both chicken and duck eggs should be an integral part of your diet. They’re delicious and great for you! It's important to consider the source and cooking method when using eggs in order to maximise their nutritional benefits.

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