Monday, April 20, 2009

Nutritional Value of Different Types of Eggs

Hen's Egg (50g)

Calorie: 72kcal
Protein: 6.3g
Carbohydrate: 0.4g
Total Fat: 5g
Saturated Fat: 1.6g
Monosaturated Fat: 1.9g
Polysaturated Fat: 0.7g
Cholesterol: 212mg
Omega 3: 37mg
Omega 6: 573mg
Sodium: 70mg
Choline: 125.6mg
Vitamin E: 0.5mg
Lutein: 166mcg
Vitamin A: 70mcg

Duck's Egg (70g)

Calorie: 130kcal
Protein: 9g
Carbohydrate: 1g
Total Fat: 9.6g
Saturated Fat: 2.6g
Monosaturated Fat: 4.6g
Polysaturated Fat: 0.9g
Cholesterol: 619mg
Omega 3: 71.4mg
Omega 6: 391mg
Sodium: 102mg
Choline: 182mg
Vitamin E: 0.9mg
Lutein: 321mcg
Vitamin A: 136mcg

Quail's Egg (9g)

Calorie: 13kcal
Protein: 1g
Carbohydrate: 0g
Total Fat: 1g
Saturated Fat: 0.3g
Monosaturated Fat: 0.4g
Polysaturated Fat: 0.1g
Cholesterol: 76mg
Omega 3: 4mg
Omega 6: 84.6mg
Sodium: 13mg
Choline: 23.7mg
Vitamin E: 0.1mg
Lutein: 33mcg
Vitamin A: 14mcg

Caviar (28g)

Calorie: 71kcal
Protein: 7g
Carbohydrate: 1g
Total Fat: 5g
Saturated Fat: 1.1g
Monosaturated Fat: 1.3g
Polysaturated Fat: 2.1g
Cholesterol: 165mg
Omega 3: 1901mg
Omega 6: 22.7mg
Sodium: 420mg
Choline: 137mg
Vitamin E: 0.5mg
Lutein: 184mcg
Vitamin A: 75.9mcg

Fish Roe (28g)

Calorie: 40kcal
Protein: 6g
Carbohydrate: 0.4g
Total Fat: 1.8g
Saturated Fat: 0.4g
Monosaturated Fat: 0.5g
Polysaturated Fat: 0.8g
Cholesterol: 105mg
Omega 3: 682mg
Omega 6: 8.1mg
Sodium: 25mg
Choline: 95.1mg
Vitamin E: 2mg
Lutein: 59.9mcg
Vitamin A: 25.2mcg


Saturated Fat:
Comes mainly from animal foods and tends to raise cholesterol level.

Monosaturated Fat:
Commonly thought of as healthy as they help lower the risk of heart disease and stroke.

Polyunsaturated Fat:
Also thought of as healthy as it is associated with low blood cholesterol.

Omega 3:
A form of polyunsaturated fat that protects against heart disease and stroke. They are not made by the body and thus must be obtained from food.

Omega 6:
A form of polysaturated fat that is critical for heart and bran health.

An important nutrient for the development of the brain and is essential for pregnant and nursing women to ensure healthy foetal brain development.

A nutrient essential for eye health and preventing age-related blindness.

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