Nutrition and Eggs
The Research
In October 2007, AECL commissioned the most comprehensive nutritional analysis of Australian eggs ever undertaken. For the first time in more than 20 years, the full nutritional profile of standard Australian eggs has been analysed and updated, with results for some nutrients previously not analysed locally now available.
A random sample of 540 eggs drawn from each state in Australia from different production systems was sourced by AECL and delivered to the testing laboratory in Sydney. Eggs were mixed to develop a composite sample which then underwent nutritional analysis. The full laboratory review of the nutritional profile of eggs included testing in several laboratories to ensure the most sensitive testing procedures were used.
The Results
Key highlights from the analysis include the higher values identified for the long chain omega-3 fatty acids DHA and DPA. Results show an average serve of eggs (2 large eggs) provides 114mg of the long chain omega-3 fats, representing 71-127% of the adequate intake (AI) for males and females respectively. Eggs therefore provide a good source of long chain omega-3 fats for ovo-vegetarians and people who choose not to eat fish or seafood. Testing the iodine content of eggs for the first time also revealed that eggs are a good source of this important mineral, providing 28% of the RDI (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).
Table 1 highlights a selection of the nutrients analysed, the amount and percentage RDI this represents. In comparison to existing nutritional values for eggs, the updated testing showed variations in the actual levels of many nutrients. It is therefore recommended dietitians refer to these new results when advising patients and clients on the nutritional value of eggs.
| Nutrient | (2 large eggs = 104g) | %DI* / RDI** |
| Energy (kJ) | 581 | 7%* |
| Protein (g) | 12.7 | 25%* |
| Fat (g) | 10.3 | 15%* |
| Sat fat (g) | 3.4 | 14%* |
| Mono fat (g) | 5.3 | - |
| Poly fat (g) | 1.7 | - |
| Cholesterol (mg) | 398 | - |
| Sodium (mg) | 141 | 6%* |
| Phosphorus (mg) | 208 | 21%** |
| Iron (mg) | 1.6 | 14%** |
| Selenium (µg) | 41 | 58%** |
| Zinc (mg) | 0.5 | 4%** |
| Iodine (µg) | 43 | 28%** |
| Thiamin (mg) | 0.1 | 11%** |
| Vitamin B12 (µg) | 0.9 | 43%** |
| Vitamin B5 (mg) (Pantothenic acid) |
2.1 | 42%** |
| Folate (µg) | 97 | 48%** |
| Vitamin A (µg) (Retinol) |
239 | 32%** |
| Vitamin D (µg) | 0.8 | 8%** |
| Vitamin E (mg) (Alpha-tocopherol |
2.4 | 24%** |
| Short chain Omega-3 (g) (ALA) |
0.06 | 4-7% AI |
| Long chain Omega-3 (g) (DHA/DPA |
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 | - |
These new values for Australia eggs will start appearing on egg nutrition information panels in 2008 and will gradually be incorporated into relevant food databases and other publications.
For a more information about the nutritional value of eggs, please visit the AECL stand at the Dietitians Association of Australia Conference (28-30 May 2009).
Also register for the free Egg Breakfast Event to be held on the Thursday, 30 May between 7.30-8.45am.