Eggs

Chicken eggs contain ovalbumin, which often is used as the gold standard for comparison of proteins from other sources. The ovalbumin of egg white is highly digestible and has a good balance of amino acids to promote health. The yolk contains primarily lipids as both triacylglycerols and phospholipids. The lipids contain mostly heart-friendly mono- and polyunsaturated fatty acids.[5] Egg yolk contains fat-soluble vitamins that are essential for proper health. Two of these vitamins are vitamin A (also in the form of p-carotene) and vitamin E. Cholesterol also is found in the egg yolk in relatively high concentrations. One yolk from a large egg contains about 213 mg of cholesterol.[6] When you consider that the upper limit for daily cholesterol consumption is 300 mg cholesterol per day, consuming one egg a day does not allow for consumption of many other animal-derived products.[6] However, the cholesterol in egg yolk is not efficiently absorbed, making it reasonable to consume eggs in moderation. During the past 20 to 25 years, egg substitutes

Table 1 Nutritive value of animal foods and animal food alternatives

Component per 1 oz (28 g)

Table 1 Nutritive value of animal foods and animal food alternatives

Component per 1 oz (28 g)

Measure of

Calories

Total fat

Saturated fatty acids

Cholesterol

Protein

Product

edible portion

(kcal)

(g)

(g)

(mg)

(g)

Lean beef

3 oz (85 g)

54.7

2

0.8

25

8.6

Lean pork

3 oz (85 g)

56.6

2.3

0.8

23

8.6

Poultry

White

3 oz (85 g)

46.2

1

0.3

23.8

8.8

Dark

3 oz (85 g)

48.4

1.3

0.4

26.1

7.6

Salmon

3 oz (85 g)

60.6

3

0.5

24.4

7.6

Milk

Whole

1 cup (244 g)

17

1

0.6

3.8

0.9

Skim

1 cup (245 g)

9.8

Tra

Tr

Tr

0.9

Whole egg

1 large (50 g)

42

2.8

0.9

119

3.4

Kidney beans

1 cup (177 g)

37.9

0.2

Tr

0

2.4

Lentils

1 cup (198 g)

32.5

0.1

Tr

0

2.5

Tofu (firm)

0.25 block (81 g)

21.4

1.4

0.2

0

2.4

Peanut butter

1 tbs (16 g)

166

14

3

0

aTrace.

have emerged. These egg products are most often made of egg whites and do not contain the lipids, including cholesterol, present in yolk.

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