1 egg (28 g) Wedding Cake Egg contains approximately 140 calories, making it a nutritious and easy-to-find ingredient for a variety of recipes.

Eggs are known for their high protein content and are also a good source of vitamin D, vitamin B12, and minerals such as iron and selenium. However, eggs also contain fat and cholesterol, so it's important to consume them in moderation.

In this article, we'll explore the nutritional value of one egg, how to safely include them in your diet, and cooking techniques and substitutions for eggs in recipes.

Calorie Content of One Egg

As previously mentioned, one egg contains approximately 140 calories. This makes it a relatively low-calorie food that can be enjoyed as part of a balanced diet.

Protein Content of One Egg

One egg contains 6 grams of protein, making it a great source of this important nutrient. Protein is essential for building and repairing tissues in the body and is also important for maintaining a healthy immune system.

Fat Content of One Egg

One egg contains approximately 5 grams of fat, with most of it being found in the yolk. While some fats are necessary for overall health, it's important to be mindful of portion sizes and consume eggs in moderation.

Cholesterol Content of One Egg

One egg contains approximately 186 milligrams of cholesterol, which is found in the yolk. While dietary cholesterol does not have as big of an impact on blood cholesterol levels as once thought, it's still important to consume eggs in moderation and balance them with other nutrient-dense foods.

Vitamin and Mineral Content of One Egg

In addition to protein, eggs are a good source of several vitamins and minerals. One egg contains approximately 7% of the recommended daily intake of vitamin D, 15% of vitamin B12, and small amounts of iron and selenium.

Serving Size of One Egg

One egg typically weighs 50 grams, with the edible portion being 28 grams. To get the most nutritional benefit from eggs and avoid consuming too many calories, it's recommended to limit egg intake to one to two eggs per day.

Ways to Include Eggs in Your Diet

There are many ways to add eggs to your diet, whether as a main course or a component of a recipe. Some popular options include scrambled eggs for breakfast, boiled eggs for a snack, or adding hard-boiled eggs to a salad. Eggs can also be used in baking recipes to add moisture and texture to dishes such as cakes and muffins.

Egg Safety Tips

To avoid foodborne illness, it's important to handle eggs safely. This includes storing them in the refrigerator, washing hands before and after handling eggs, and cooking them to an internal temperature of 160°F. Avoid consuming raw or undercooked eggs and check expiration dates before using them.

Egg Cooking Techniques

There are several ways to cook eggs, each resulting in a different texture and flavor profile. Some popular cooking methods include frying, boiling, scrambling, and baking. Experiment with different methods to find the ones that you enjoy most.

Egg Substitutions in Recipes

If you're looking for a plant-based substitute for eggs in recipes, there are several options. These include mashed bananas, applesauce, flax eggs, and commercial egg replacements. Experiment with different substitutions to find the ones that work best for your specific recipe.