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

Definitions:

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.

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

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

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