Nutrition Facts Of All Eggs-Raw,Cooked,Normal And Farm Fed
Eggs need no introduction at all. Being a rich source of protein, they are a wonder food. Boiled, fried, scrambled or as an omelet there are several ways you can enjoy eggs in your daily diet. More egg recipes here. This post discusses nutrition facts of eggs- raw and cooked, normal and farm fed.
This post elucidates the nutrient facts of raw and cooked eggs and also throws light on farm fed and normal eggs.
Raw and cooked eggs
Fat and Calorie Content
The nutrient content of raw and cooked eggs is quite identical. When compared to fried eggs, raw eggs are lower in calories. As per simple logic the amount of calories in a fried egg depends on the amount of oil you add to it 😉
According to USDA, a fried egg has 6.8 grams of fat and 90 calories whereas a raw egg has 4.8 grams of fat and 72 calories.
Nutrition facts of raw egg
Nutrition facts of fried egg
Are raw eggs safe?
No, they are not!
It is better to consume cooked eggs rather than going in for raw ones. Eating raw eggs can be risky as they can be contaminated with disease causing bacteria. Eating eggs raw can lead to food poisoning. The egg becomes safer to consume when the white and yolk are cooked till they are solid. Cooking the egg kills off the bacteria. Apart from frying the egg you can boil them or have them scrambled. By boiling the eggs you can reduce the calories you will consume as boiling doesn’t require oil.
Types of Eggs
Now let us talk about the variety of eggs available. It is a little confusing you know. Let me clear it up for you.
Hens lay eggs, so how can there be a variety of eggs? Yes, hens lay eggs but the variation in the eggs depends on the way the hens have been raised and what they have been fed with.
These are the typical ones you get from the grocer’s. The hens are raised in a cramped place without getting outdoors. They are fed with grain-based food with vitamins and minerals supplements. They may be treated with hormones and antibiotics.
The hens in this case are not treated with hormones and antibiotics. They are fed with organic feed and are allowed to go outdoors.
Pastured or Free Range eggs
The hens roam around freely and eat their natural food along with a little bit of commercial feed.
Omega-3 enriched eggs
The hens are raised the conventional way. The change is made to their feed. Their food is supplemented with Omega -3 (flax seeds are added to their food). They have a little freedom to roam outside.
Comparing the eggs:
A study was done on conventional, organic and omega-3 enriched eggs, and the following has been found out:
- Omega-3 eggs had 39% less of an inflammatory Omega-6 fatty acid. This particular fatty acid is already consumed in abundance by us humans.
- When compared to conventional eggs Omega-3 eggs had five times more Omega-3 in them.
- Conventional and organic eggs had very little diffrence.
Our sources of Omega-3 are very few, so this can be fulfilled by consuming omega-3 enriched eggs.
Choosing the best egg
The best eggs are the pastured or free range ones because the hens roamed around freely and had access to natural diet. The next best choice would be Omega-3 enriched eggs. After that come organic eggs and the last ones are conventional eggs.
This does not mean that the normal (conventional) eggs you get at the supermarket are not healthy. They are nutritious too.
Go ahead and include eggs in your diet!
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