If you're looking for a versatile, protein-packed breakfast or snack, look no further than the humble egg. One large free-range, organic egg weighs in at just 70 calories and is full of essential vitamins and minerals your body needs to thrive.

Eggs are also an excellent source of high-quality protein, making them a great choice for athletes, dieters, and anyone looking to build muscle, stay full, and maintain healthy body weight. So, whether you like them boiled, fried, scrambled, or baked, incorporating eggs into your diet is a smart choice.

In this article, we'll explore the nutritional content of eggs, how to cook them, and debunk some common myths surrounding egg nutrition.

Calories in an Egg

One large free-range, organic egg contains about 70 calories, making it a low-calorie, but nutrient-dense food. Of those 70 calories, approximately 6 grams come from protein, 5 grams from fat, and the remaining from the yolk's vitamins and minerals.

Protein Content in Egg

Eggs are an excellent source of high-quality protein, containing all nine essential amino acids necessary for building and repairing tissues in the body. One large free-range, organic egg contains around 6 grams of protein, making it an excellent choice for athletes, dieters, and anyone looking to build muscle mass.

Cholesterol in Egg

Eggs have long been criticized for their cholesterol content. However, recent studies have shown that dietary cholesterol, such as that found in eggs, does not significantly impact blood cholesterol levels in most people. In fact, one large egg contains around 186 milligrams of cholesterol, just over half the recommended daily intake of 300 milligrams. So, there's no need to worry about cholesterol in eggs, especially if you're generally healthy and active.

Fat Content in Egg

While eggs contain some fat, most of it is healthy, unsaturated fat. One large free-range, organic egg contains around 5 grams of fat, 1.5 grams of which are saturated. Egg yolks also contain essential fatty acids, such as omega-3, which have numerous health benefits, including reducing inflammation and improving heart health.

Vitamins and Minerals in Egg

Eggs are a great source of many essential vitamins and minerals, including vitamin B12, vitamin D, vitamin E, and choline. Choline, in particular, is essential for brain health and development, and one large free-range, organic egg provides around 150 milligrams, or nearly 30% of the recommended daily intake.

How to Cook an Egg

Eggs are incredibly versatile and can be cooked in countless ways, depending on your tastes and preferences. Here are a few popular egg cooking methods: 1. Scrambled: whisk the egg with a fork or whisk, then cook over medium heat in a non-stick pan, stirring occasionally until cooked through. 2. Boiled: place the egg in boiling water and cook for 6-8 minutes for a soft-boiled egg or 10-12 minutes for a hard-boiled egg.

Egg Recipes

There are countless ways to enjoy eggs, both on their own and as part of a larger dish. Here are few recipes to try: 1. Avocado and Egg Toast: Toast a slice of bread and top with mashed avocado and a fried egg. 2. Egg Salad: Mix chopped boiled eggs with mayonnaise, mustard, and chopped vegetables for a tasty sandwich filling.

Egg Benefits

In addition to being a great source of protein and essential nutrients, eggs have several other health benefits: - They can help you feel full, leading to fewer calories consumed throughout the day. - They may improve eye health due to their high lutein and zeaxanthin content.

Egg Sizes

Eggs are typically graded by size, with a 'Grade A' egg being the largest and highest quality. Here are the weight ranges for each size: - Small: less than 53 grams - Large: 53-63 grams

Egg Nutrition Myths

Despite their many health benefits, eggs have been the subject of several nutrition myths over the years. - Myth: Eggs are bad for your heart. Truth: While eggs do contain cholesterol, recent studies have shown that they do not significantly impact blood cholesterol levels in most people. - Myth: Eggs are unhealthy due to their fat content. Truth: Most of the fat in eggs is healthy, unsaturated fat, and egg yolks contain essential fatty acids with numerous health benefits.