CHAPTER 3L
Eggs are a symbol of life. The chicken comes before the egg alphabetically but the egg is first in protein availability with the highest Net Protein Utilisation (NPU) of any food at 93%; chicken has an NPU of 65%.
One large egg contains approx.6g of protein and 90% of the protein is useable by the body.
To obtain all your daily protein from eggs would be more than difficult; it would be harmful, mainly due to the cholesterol. The average adult requires 45–55g (approx.) of protein per day—in egg terms that is about eight eggs. But the main problem with excess egg intake is cholesterol: eight eggs supply nearly 1700mg.
The recommended daily maximum of cholesterol, per adult, is 300mg. People cannot live on eggs alone. One large egg contains approx.200mg. of cholesterol, or two-thirds the daily limit.
Enjoy your free range eggs and carefully manage your intake.
The choline (B vitamin) content of eggs is abundant with 215mg per large egg. Choline contains a phospholipid known as lecithin which can lower blood cholesterol and remove cholesterol from tissues. A lack of choline can contribute to high blood cholesterol levels.
The high cholesterol level in eggs may be reduced by the rich choline content, and to be really sure, add some lecithin granules as a supplement to your next scrambled eggs, or add it to soup and be confident about your cholesterol!
The supply of other nutrients from eggs is fairly basic. The iron content is 2.8mg. per 100g; kidney beans supply 3mg, almonds 4.6mg. beef 1.9mg. pepitas 11.3mg and parsley 6mg. The vitamin A content is fair at 520 IU per 100g; carrots supply near 30,000mg—no comparison there! The vitamin D content is fairly good and for those people stuck indoors in hospital or unable to tolerate any sunlight, the egg may provide a small but valuable dose in addition to the best source: fish oils. Dairy products also provide a fair source. Eggs are not a calcium food, neither is meat, so if your diet has few other foods, add some almonds or cheese. The biotin (B vitamin) content of eggs is good but raw egg white contains avidin which can prevent biotin from reaching the blood. Raw egg white in eggnogs, etc. also contains albumen protein which can pass into the blood undigested, causing allergies.
The great benefit of eggs is their versatility in recipes: omelettes, cakes, pastries and pasta to mention just a few. Eggs are best kept refrigerated to prevent bacterial growth. Bring eggs to room temperature before boiling. Proper cooking of eggs is essential to avoid bacteria and salmonella poisoning. Boiled eggs are simple and free of added fats. Fried eggs are full of saturated fats and free radicals if butter is used; ideally use cold-pressed olive oil or canola oil, or poach them, scramble or mix into an omelette with leafy green vegetables. Children enjoy dipping ‘soldiers’ into soft-boiled eggs and it provides them with high density protein at the same time.
Nutrient content (1 large egg) | Whole egg | Egg yolk | Egg white |
|---|---|---|---|
| Protein (grams) | 6.25 | 2.78 | 3.25 |
| Calories (k.cal) | 75 | 59 | 17 |
| Total lipids (g) | 5.01 | 5.12 | 0 |
| Saturated fat (g) | 1.55 | 1.55 | 0 |
| Polyunsaturated (g) | 0.68 | 0.68 | 0 |
| Mono-unsaturated (g) | 1.91 | 1.91 | 0 |
| Cholesterol (mg) | 213 | 213 | 0 |
| Calcium (mg) | 25 | 23 | 2 |
| Iron (mg) | 0.72 | 0.59 | 0.01 |
| Vitamin D (IU) | 24.5 | 24.5 | 0 |
| Biotin (mcg) | 9.98 | 7.58 | 2.34 |
| Choline (mg) | 215 | 214 | 1 |
| Vitamin A (IU) | 317 | 317 | 0 |
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
Poultry includes the ‘common’ chicken plus duck, goose, turkey, pheasants and quail. Poultry varies in its supply of nutrients, as can be seen from the chart below. In regards to protein, chicken and turkey are on par at approx.21g per 100g with an NPU of 65%. A 300g serve of chicken will supply all the daily protein for an adult male, but no fibre and no carbohydrate content. Without the addition of fibre-rich foods, chicken is ‘lost’ in the digestive system and that may lead to toxins in the colon. Chicken is classed as a nutrient dense food, implying it supplies protein, iron and zinc, but the iron content is fairly low at 0.7mg per 100g and the zinc content is 0.8mg—neither are ‘big’ in value, but the protein makes up the balance enabling it to be classed as a nutrient dense food.
Poultry are very low in calcium, 11mg, even less than eggs (25mg) or beef (25mg). With many people relying on these three foods for a majority of their daily protein and food supply, a calcium deficiency is likely to develop, especially considering the average RDI for adults is about 1100mg.
Ideally, regular intakes of natural yoghurt, cheese, tahini and almonds are required to balance the calcium deficiency. Also, acidophilus yoghurt will help reduce harmful bacteria in the lower digestive system (colon) that often result from regular chicken and meat diets. Ideally, obtain free range roast chicken and serve with generous amounts of fibre-rich vegetables or a generous large serve of coleslaw salad.
All poultry contain similar amounts of cholesterol but in regards to the total fat content, duck is very rich in saturated fats, with 23g. Chicken (5g) is less than lean beef (9.6g) in total fat. Lean beef (4.2g) has about the same saturated fat content as chicken (4.5g). In regards to cholesterol, chicken supplies 90mg and beef 78mg. Unless added fats are used, the cholesterol levels are fairly safe for one serve of either per day. Fried chicken is more a concern than roasted chicken due to the excess fats, free radicals and cholesterol absorbed into the breadcrumb layer, especially if the cooking oil is used several times. A home roast chicken is the safest way to ensure quality control on the oils. Most fast food outlets have chicken as the number one seller and undoubtedly, it is one of the most overconsumed takeaway foods. Limit your craving for chicken by allowing other meals, such as bean tacos, fish, nuts and baked vegetables, to get in before the hunger rush starts!
The topic of ‘free range’ has been discussed for years but mass-produced eggs and poultry are still on dinner plates. The nutritional value of eggs is said to be the same with factory or farm eggs and the colour of the yolk is determined by the feed type: wheat-based produces a pale yellow yolk, corn-based produces a golden yolk. Mass-produced hens are given a well-controlled diet, mainly soy and corn, antioxidants, mould inhibitors and scraps from beef or chicken production. Hormones are not used generally speaking, but antibiotics are required to protect against disease outbreaks—some flocks number over 1 million. The cage system is preferred for sanitation, the air is force ventilated, there’s no sunlight, and automatic feeders activated by a time clock move food mash into troughs. Hens produce eggs for about 19 months and then moult and rest for about 6 weeks and produce again for about 8 weeks until moulting. That is usually the end of their life. A free range bird gets sunlight, fresh green feed and insects and can exercise and relax when the sun goes down. The price is often more for free range produce, especially in the city, but the cost is worth its weight if the hens are given a decent outdoor life and not treated like machines.
POULTRY per 100 gram serve | Chicken | Duck | Goose | Turkey |
|---|---|---|---|---|
| Protein (g) | 20.8 | 11.4 | 16 | 21 |
| Calories (k.cal) | 172 | 403 | 370 | 158 |
| Total lipids (g) | 9.2 | 48 | 33 | 7.3 |
| Carbohydrate | 0 | 0 | 0 | 0 |
| Fibre | 0 | 0 | 0 | 0 |
| Saturated fat (g) | 2.6 | 23 | 8 | 2 |
| Polyunsaturated (g) | 1.9 | 5 | 3.8 | 1.6 |
| Mono-unsaturated (g) | 3.8 | 19 | 18 | 2.7 |
| Cholesterol (mg) | 63 | 75 | 80 | 65 |
| Calcium (mg) | 11 | 10 | 12 | 13 |
| Iron (mg) | 0.7 | 2.4 | 2.5 | 1.2 |
| Sodium (mg) | 62 | 1.3 | 73 | 58 |
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.