Different Types of Eggs and Their Nutritional Value

Written by: Tim Bura

Eggs have been consumed as a part of a staple diet for many eons, for three simple reasons – they are tasty, easily available and high in nutritional value. Eggs are usually consumed for breakfast (and make for great breakfast food), but can also be had for lunch and dinner. Soft boiled, hard boiled, fried, scrambled, there are so many ways to cook an eggs, they are so versatile. Eggs are also used to add softness to various food preparations like cakes, pastries, mousse, chocolates etc. In this article we will discuss the different types of eggs which are popularly consumed and compare their nutritional value.

1.) Chicken Eggs

The eggs laid by chicken are the most popularly consumed eggs throughout the world, and are the basis of poultry industry. Chicken eggs can be obtained in various sizes ranging from small, medium to large. Usually the color of a chicken egg is bright white, but some species, or hybrids, also produce mild yellow colored eggs.

Nutritional Value of Chicken Eggs – Chicken eggs are an excellent source of phosphorous, zinc and potassium, while also supplying some amount of calcium and sulphur. The various vitamins you can obtain from a chicken egg are – Vitamin A, D, E, B1, B2. In fact, eggs are among the rare foods that are a good source of Vitamin D.

One chicken egg contains close to 14% of daily allowance of protein, for an adult. A medium sized egg contains close to 65 calories of energy mostly in the form of protein and triglycerides (fats) (5.5 g of protein and 4.4 g of fats). These eggs contain all the 8 basic amino acids necessary for a healthy body.

2.) Duck Eggs

There was a time when duck eggs were very popular in many cultures, but with time chicken eggs started dominating the market. The reason why duck eggs went down in popularity was because of some claims that they are more susceptible to the salmonella bacteria. It’s true that the duck egg shells are more porous, and hence have a higher risk of infection and so it’s recommended that they be stored in a clean environment for no more than 10 day before consumption.

Nutritional Value of Duck Eggs – Duck eggs are powerhouses of nutrition and pack a punch by providing high quantities of all the essential minerals, vitamins, amino acids and fats (of course eggs lack in vitamin C, so it’s recommended that you have some citrus juice along with the eggs to compensate for this lack).

One average sized duck egg contains close to 130 calories! that’s almost double that of a chicken egg, but of course duck eggs are 30% bigger than chicken eggs. They contain close to 9 g of protein and 9.7 g of triglycerides (fats). They are excellent sources of calcium and potassium. It’s true that eggs are high in natural cholesterol, but according to studies, this cholesterol is not absorbed by the body so it does not do any harm.

3.) Quail Eggs

These are among the smallest eggs available commercially. Quails are becoming quite popular these days, and their meat and eggs are being appreciated in many culinary circles. Quail eggs have a good taste and usually one can enjoy four to five quail eggs in one sitting, because of their small size.

Nutritional Value of Quail Eggs – A quail hardly weighs more than 0.3 ounces (very light indeed), a typical quail egg would deliver close to 14 calories of energy, so it’s great for calorie conscious people who like eggs. One quail eggs contains close to 1.2 g of protein and 1 g of fats. They are also rich sources of amino acids, minerals and vitamins, similar to duck and chicken eggs.

Looking at the list it’s quite evident that it really does not matter what type of egg you are eating, you will end up with the same vitamins, minerals and amino acids, the question is the “quantity”. Better quality eggs provide more quantity of these minerals and vitamins. Duck eggs are heavier and more nutritional than any other commercially eaten eggs, but many hybrid chicken eggs are being developed that deliver higher nutritional value for size.

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Author Info
I went through an extremely unhealthy period in my life after which I decided to change my lifestyle completely. And I am glad I did. I believe in natural living and positive thinking through inner awareness. 1.) Eat traditional natural foods. 2.) Avoid processed foods. (Once in a while is okay). 3.) Walk everyday. 4.) Eat lots of fruits and drink lots of water. 5.) Snack healthy - Raw veggies, nuts etc. 6.) Be in nature and get lots of sunlight. 7.) Meditate daily for 20 minutes. 8.) Practice relaxation.