The nutritional value of the egg
The egg is a staple in the diet. It has a high content of nutrients such as protein, vitamins, minerals and essential amino acids, which are those that our body does not produce by itself and therefore must be supplied in the diet.
Two medium eggs (about 100 grams of edible portion) is considered a serving. They provide the 7% necessary daily calories and protein of high biological value, namely, necessary and easily assimilated by the body.
The egg contains no carbohydrate, the energy that comes from the lipids provides, primarily monounsaturated and polyunsaturated fatty acids (what is beneficial for cardiovascular health). Also contains antioxidants egg (Selenium, Vitamins E, carotenoids) folic acid and choline, necessary 
for the proper functioning of the body.
Fresh egg, whole, crude |
|
|---|---|
| Nutritional value per 100 g | |
| Energy 150 kcal 650 kJ | |
| Carbohydrates | 0.0 g |
| Fats | 10.6 g |
| Proteins | 12.6 g |
| Water | 75 g |
| Vitamina A | 140 μg (16%) |
| Thiamine (Lives. B1) | 0.66 mg (51%) |
| Riboflavin (Lives. B2) | 0.5 mg (33%) |
| Pantothenic acid (B5) | 1.4 mg (28%) |
| Folic acid (Lives. B9) | 44 μg (11%) |
| Football | 50 mg (5%) |
| Iron | 1.2 mg (10%) |
| Magnesium | 10 mg (3%) |
| Phosphorus | 172 mg (25%) |
| Potassium | 126 mg (3%) |
| Zinc | 1.0 mg (10%) |
| Hill | 225 mg |
| Cholesterol | 424 mg |
| % CDR daily for adults. | |