Emerald Eggs
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 4.4 g | 2% |
| Net Carbohydrates | 1.65 g | 1% |
| Sugars | 1.4 g | 4% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 2.75 g | 10% |
| Protein | 27.08 g | 54% |
| Total Fat | 29.02 g | 37% |
| Saturated Fat | 7.61 g | 38% |
| Monounsaturated Fat | 13.95 g | - |
| Polyunsaturated Fat | 5.22 g | - |
| Trans Fat | 0.09 g | 100% |
| Cholesterol | 744 mg | 248% |
| Vitamins | ||
| Vitamin A | 485.16 mcg | 54% |
| Vitamin C | 62.58 mg | 70% |
| Vitamin D | 4.1 mcg | 21% |
| Minerals | ||
| Sodium | 901.06 mg | 39% |
| Potassium | 509.37 mg | 11% |
| Calcium | 282.63 mg | 22% |
| Magnesium | 46.13 mg | 11% |
| Iron | 4.63 mg | 26% |
| Zinc | 2.84 mg | 26% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
54%
Vitamin C
70%
Vitamin D
21%
Vitamin E
26%
Vitamin K
223%
Vitamin B1
13%
Vitamin B2
88%
Vitamin B3
6%
Vitamin B5
66%
Vitamin B6
26%
Vitamin B7
147%
Vitamin B9
34%
Vitamin B12
74%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
22%
Iron
26%
Magnesium
11%
Phosphorus
35%
Potassium
11%
Sodium
39%
Zinc
26%
Copper
20%
Manganese
29%
Selenium
113%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
79%
Isoleucine
110%
Valine
108%
Lysine
73%
Tryptophan
102%
Threonine
86%
Phenylalanine
126%
Methionine
117%
Histidine
75%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 389 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
57 min
Jogging
50 min
Cycling
51 min
Walking
1 h 32 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Eggs are a highly nutritious food, providing high-quality protein, choline, and vitamin D. Their high protein content promotes satiety and reduces appetite, aiding weight management by increasing feelings of fullness compared to lower-protein foods, as supported by a review of randomized controlled trials. Their choline content, particularly from egg yolk, significantly improves verbal memory in middle-aged and older adults, and eggs also support muscle protein synthesis in resistance-trained young men.
1. Why Eggs Are Good for Weight Loss
Source: Healthline, 2016
Summary: Whole eggs are a highly nutritious food, rich in high-quality protein, choline, and vitamin D, making them particularly beneficial for weight management by promoting satiety and reducing appetite.
Read More: https://www.healthline.com/nutrition/eggs-weight-loss-food
2. Effects of Egg Yolk Choline Intake on Cognitive Functions and Plasma Choline Levels in Healthy Middle-Aged and Older Japanese: A Randomized Double-Blinded Placebo-Controlled Parallel-Group Study
Source: SpringerLink
Summary: Daily intake of egg yolk choline significantly improved verbal memory scores and verbal memory test-correct hits in healthy middle-aged and older Japanese adults.
Read More: https://link.springer.com/article/10.1186/s12944-023-01844-w
3. 7 Filling Foods to Prevent Hunger Backed by Science
Source: Medical News Today, 2019
Summary: Eggs are recognized as excellent sources of protein, vitamins, and minerals, contributing significantly to feelings of fullness.
4. Choline Intake and Associations With Egg and Dairy Consumption Among Pregnant Women Attending a High-Risk Antenatal Clinic in South Africa: The Nuemi Study.
Source: PubMed
Summary: Eggs are a key dietary source of choline, and their consumption is significantly associated with adequate choline intake among pregnant women.
Read More: https://pubmed.ncbi.nlm.nih.gov/34906117/
5. Raw Eggs to Support Postexercise Recovery in Healthy Young Men: Did Rocky Get It Right or Wrong?
Source: PubMed
Summary: There was no statistically significant difference in muscle protein synthesis rates between raw and boiled egg consumption in healthy young men, despite raw eggs leading to a less pronounced rise in circulating essential amino acid concentrations.
Read More: https://pubmed.ncbi.nlm.nih.gov/36774104/
