‘The Good Egg’ confirmed: Nature’s own convenience food

For the first time in more than 20 years, the full nutritional profile of a typical Australian egg has been analysed and updated, with results highlighting some nutrients previously not recognised.

The study - the most comprehensive nutritional analysis of fresh shell eggs ever undertaken in Australia - was commissioned by the Australian Egg Corporation Limited and took place in October 2007.

The results of this study confirm eggs as a nutrient dense food and natural source of at least 13 different vitamins and minerals.

Nutrient dense foods - those with a high percentage of vitamins and minerals compared to the amount of energy (kilojoules) they provide1 - are particularly important for people with higher nutrition needs, such as the elderly, pregnant women, children and people who do a lot of exercise.

Nutrient dense foods have been shown to assist with the prevention of chronic disease such as heart disease, type 2 diabetes and cancer, as well as assist with weight loss and maintenance.

Additionally the study results show that an average serve of eggs (2 large) provide 114 mg of long chain omega-3 fats, representing up to 127% of the adequate daily intake and making eggs a good source of long chain omega-3 fats for ovo-vegetarians and people who do not eat seafood.

Testing the iodine content of eggs for the first time also revealed eggs as a good source of this important mineral, providing 28% of the recommended daily intake (RDI)2. Iodine contributes to thyroid function, and is particularly important during pregnancy and childhood to ensure normal brain and physical development.

Please see below an overview of the NIP values to be introduced to the Australian egg industry in 2008:

NUTRITION INFORMATION
Servings per package: 6
Serving size: 104 g (2 eggs) *

Energy
protein
Fat, total
- saturated
Carbohydrate
- sugars
Sodium

Average Quantity
per Serving
581 kJ
12.7 g
10.3 g
3.4 g
1.4 g
0.3 g
141 mg

Average Quantity
per 100 g
559 kJ
12.2 g
9.9 g
3.3 g
1.3 g
0.3 g
136 mg

* Edible portion only. Source: AECL nutritional information research study October – November 2007

Table 1: Nutrient content of eggs

Per serve of large eggs (104 g)

Nutrients
Phosphorus (mg)	208	21 %
Iron (mg)	1.6	14 %
Selenium (µg)	41	58 %
Zinc (mg)	0.5	4 %
Iodine (µg)	43	28 %
Thiamine (mg)	0.12	11 %
Riboflavin (mg)	0.5	29 %
Vitamin B12 (µg)	0.85	43 %
Vitamin B5 (Pantothenic acid) (mg)	2.1	42 %
Folate (µg)	97	48 %
Vitamin A (retinol) (µg)	239	32 %
Vitamin D (µg)	0.8	8 %
Vitamin E (Alpha-tocopherol) (mg)	2.4	24 %
Short chain Omega-3 (ALA) (g)	0.06	4-7 % AI
Long chain Omega-3 (DHA/DPA) (mg)	114	71-127 % AI
Omega-3 (total (g)	0.18	12.20 % AI
Omega-6 (g)	1.42	11-18% AI
Lutein + zeaxanthin (µg)	530	-

* RDI’s listed are those used for food labeling purposes: Reference values for recommended dietary intakes on food labels, Food Standards Code Standard 1.1.1, Schedule to column 3. AI values from 2006 NHMRC Nutrient Reference Values.

The Tick of approval

Eggs carry the National Heart Foundation Tick because they are a nutritious food recommended as part of a healthy, balanced diet that also includes wholegrain cereals, fruits, vegetables, low-fat dairy foods, lean meat, fish, poultry and unsaturated fats.

And the good news is: eggs have little to no effect on cholesterol for most healthy people.

The main villains affecting blood cholesterol are saturated fats and trans fats – the types of fats that need to be minimised in a balanced diet. Unlike saturated and trans fatty acids, unsaturated fats are the ‘good’ type of fats as they play an essential role in the body. One serve of eggs (two large) contains around 8.9 g of fat, two thirds of which is the healthy, unsaturated type.

Eggs also provide the highest quality protein of all food sources3, with just one serve providing 20% of the recommended dietary intake for protein4. This also means eggs have a high satiety factor, making you feel fuller for longer.

AECL has developed a range of egg recipes that offer quick and easy meal ideas, meet benchmark nutrient criteria and taste delicious.

Notes and Resources:

¹ Source: Backstrand, J.R, Quantitative approaches to nutrient density for public health nutrition. Public Health Nutr, 2003. 6(8): p. 829-37.

² RDIs stated are those used for food labeling purposes: Reference values for recommended dietary intakes on food labels, Food Standards Code Standard 1.1.1, Schedule to column3. AI values from 2006 NHMRC Nutrient Reference Values.

³ Source: Mann J, Truswell AS. Essentials of Human Nutrition. Second ed. New York: Oxford University Press, 2002.

⁴ Percentage dietary intakes (DI) are based on an average adult diet of 8700 kJ. An individual person’s daily intakes may be higher or lower depending on the specific energy needs.