Nutrition From simple scrambled eggs to the trendy Shakshuka, Canadians are enjoying eggs in so many different and delicious ways. Eggs are also incredibly nutritious - they contain protein, healthy fats, and many nutrients like vitamins A, D, E, choline, iron and folate. We’re breaking down all the reasons why eggs belong in a healthy diet. Show
Eggs Are A Perfect Fit In Canada’s Food GuideThe updated Guide also encourages Canadians to cook at home more often. As a whole, unprocessed food that’s quick and easy to prepare, eggs can help bring everyone to the table to enjoy tasty and healthy meals together. Check out your meal prep guide to Canada’s Food Guide for recipe ideas inspired by the new Food Guide. Eggs Are Packed With ProteinEggs are a quick, easy and delicious way to help meet our protein needs: two large eggs contain 13 grams of protein. Protein is important for building and maintaining muscle, fighting infections, and growing strong hair and nails. Including protein at meals and snacks also helps us to feel full and satisfied throughout the day. For delicious and protein-packed meal ideas, we’ve got you covered with a ton of amazing healthy egg recipes. Did you know that the egg yolk contains almost as much protein as the egg white? The protein content of the white compared to the yolk is very similar, so eat the whole egg for all of its protein benefits! Eggs are one of the few foods considered to be a complete high-quality protein source, because they contain all 9 essential amino acids. ‘Essential’ means that the body cannot produce these amino acids on its own, which is why we need to include them in our diet. Amino acids are considered the building blocks for the body because they help to form protein. To learn even more about eggs and the power of protein, read our article on how to Fuel up on Protein with Eggs. Eggs Are A Nutrient PowerhouseEggs are packed with a ton of nutrients that provide important health benefits. Most of the nutrients in eggs are found in the yolk, so be sure to eat the whole egg! Nutrients found in eggs include:
Eggs Have Healthy FatsOmega-3 fats are a type of unsaturated fat that’s important for a healthy brain and nervous system, and may lower the risk of heart disease. Omega-3 enriched eggs are produced by hens that are fed a special diet rich in flaxseeds, a known source of omega-3. Omega-3 enriched eggs contain all types of omega-3 fats, including DHA and EPA, which are the most important kinds of omega-3 fats that most of us need more of. Understanding Eggs And CholesterolCholesterol is a soft, waxy substance that comes from two sources: it’s produced naturally by our bodies, and it’s also found in the foods we eat. Our bodies need cholesterol for many important functions like creating hormones, bile acids and vitamin D. Foods that contain cholesterol include meat, dairy, egg yolk and shellfish – one large egg contains 200mg cholesterol. The body does a great job at regulating the amount of cholesterol that circulates in the blood. When you eat more cholesterol from food, your body produces less cholesterol to compensate. On the other hand, when you eat less cholesterol from food, your body produces more cholesterol to compensate. This is why the cholesterol from the foods we eat has a minimal impact on our blood cholesterol levels in most people. Recent research confirms that eating eggs as part of a healthy diet does not increase the risk of heart disease. Current dietary guidelines by leading Canadian health organizations like the Canadian Cardiovascular Society, the Heart and Stroke Foundation and Diabetes Canada do not provide a milligram limit on dietary cholesterol for healthy adults. To learn more about the cholesterol in eggs and about how to control your cholesterol through healthy lifestyle habits, read our article about Understanding Eggs and Cholesterol. Healthy HabitsThere’s no doubt about it: eggs are an incredibly nutritious food. But, it’s important to remember that overall eating patterns matter most when it comes to health. Build lifelong healthy eating habits, meal by meal, by eating a variety of whole foods each day like vegetables and fruits, whole grains and protein foods. For healthy eating inspiration, check out our 5 tips to spring clean your eating habits. Do 2 eggs give enough protein?Two eggs give you 12 grams of hunger-satisfying protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness. Recent research found that we build more lean muscle and boost muscle strength more when we eat whole eggs, not just the egg whites.
How much protein does 2 full eggs have?medium egg (44 grams): 5.54 grams of protein. large egg (50 grams): 6.3 grams of protein. extra large egg (56 grams): 7.06 grams of protein. jumbo egg (63 grams): 7.94 grams of protein.
How much does 2 eggs have?There are 147 calories in 2 large Eggs (Whole).
How much nutrients does egg have?Eggs Are Among the Most Nutritious Foods on the Planet
Only 77 calories, with 5 grams of fat and 6 grams of protein with all 9 essential amino acids. Rich in iron, phosphorus, selenium and vitamins A, B12, B2 and B5 (among others). About 113 mg of choline, a very important nutrient for the brain.
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