Eggs, raw or boiled – here are their nutritional values
Eggs are one of the most versatile foods around – whether in cakes, as part of breakfast or as an ingredient in savoury dishes. They provide high-quality protein and many important vitamins and minerals. At the same time, they are controversial due to their cholesterol content. But how healthy are eggs really? In this article, you will learn about the nutrients found in eggs, how they affect your health, and what you should keep in mind when storing and eating them.
Storage time*
| BioFresh Meat & Dairy safe just above 0 °C with low humidity | 21 days |
| Fridge compartment 7 °C | 14 days |
| Freezer compartment -18 °C | not recommended |
The key points
- Nutrient profile per 100 g: 137 kcal, 12.5 g protein, 10.5 g fat
- Vitamins and minerals: rich in vitamins A, D, E, K, B vitamins, folic acid, iron, phosphorus, calcium
- High biological value: eggs are considered a reference protein (value 100), ideal for muscle building and a feeling of fullness
- Cholesterol: 240 mg per egg, no problem for healthy people, overall diet is crucial
Nutritional values, calories and storage of eggs
A chicken egg is a real powerhouse: an average medium-sized egg weighs around 60 g and contains approximately 82 calories. The calorie content can vary depending on how they are prepared: fried eggs usually contain more calories than boiled eggs, as they absorb additional fat from the pan.
Eggs are particularly valued for their high protein content: approximately 12.5 g of protein per 100 g, including proteins with a very high biological value. This indicates how efficiently the body can convert dietary protein into the body’s own protein. With a value of 100, the chicken egg serves as a reference protein here. Athletes benefit most from this, as one egg contains around 7 g of protein.
Eggs are particularly rich in fat-soluble vitamins such as A, D, E and K, as well as water-soluble B vitamins such as B1, B2, B5 and B12. They also contain folic acid, iron, calcium, phosphorus, sodium and potassium. This combination makes eggs an important building block for the immune system, eyesight, cell division and nerve function.
As far as storage is concerned, eggs will remain fresh for up to two weeks in the normal fridge compartment if kept cool at a constant temperature. However, extreme temperature fluctuations can shorten the shelf life. Raw eggs can even be stored in the BioFresh Meat & Dairy safe for up to 3 weeks.
There is a simple test to check whether an egg is still fresh: the so-called float test involves placing the egg in cold water. Fresh eggs stay at the bottom, older ones stand upright, and bad ones float.
By the way: we offer a versatile egg tray in the Liebherr domestic appliances shop. It is adjustable in size and can safely hold between 10 and 20 chicken eggs or, when turned upside down, up to 28 quail eggs. It is also possible to store eggs with their pointed end facing down in order to extend their storage time.
| Vitamin | 100 g contains | Minerals | 100 g contains |
|---|---|---|---|
| Vitamin A | 270 μg | Potassium | 125 mg |
| Vitamin B1 | 90 μg | Calcium | 55 mg |
| Vitamin B2 | 260 μg | Magnesium | 12 mg |
| Vitamin B5 | 2.16 mg | Sodium | 145 mg |
| Vitamin B6 | 80 μg | Phosphorus | 205 mg |
| Folic acid | 60 μg | Cholesterol | 396 mg |
| Vitamin B12 | 1.16 μg | ||
| Vitamin D | 2 μg | ||
| Vitamin E | 2 mg | ||
| Vitamin K | 40 μg |
| Energy | Water content | Carbohydrates | Fat | Protein | Fibre |
| 137 kcal | 74% | 0.5 g | 10.5 g | 12.5 g | 0 g |
The health benefits of eggs
Boiled eggs are easy on the gut because they contain easily digestible proteins and fats and are very low in carbohydrates. However, they lack fibre, which is important for healthy gut flora. People who eat a lot of eggs should therefore ensure that they consume sufficient fibre-rich foods such as wholemeal products, vegetables and pulses.
Drinking raw eggs is mainly known in the fitness world, but it carries health risks. There is no perceived advantage over boiled eggs. On the contrary: raw eggs may contain salmonella. Children, elderly people and those with weakened immune systems are particularly at risk. Even a small number of bacteria can cause severe salmonellosis in these groups. Therefore, only use fresh raw eggs, refrigerate them properly, ensure they are handled hygienically and boil or cook them through thoroughly before eating.
There is currently no scientific evidence that eggs affect blood pressure or have anti-inflammatory properties. Nevertheless, eggs are valuable for a healthy diet: they are high in protein, which keeps you feeling full for longer and prevents cravings. In addition, the body needs more energy to digest protein, which stimulates the metabolism.
Eggs and cholesterol
Eggs, especially egg yolks, contain a lot of cholesterol – around 240 milligrams per egg. They used to be considered unhealthy and were linked to a higher risk of cardiovascular disease. However, recent studies show that cholesterol from food does not necessarily raise blood cholesterol levels. This is partly due to the emulsifier lecithin in eggs, which inhibits cholesterol absorption in the intestines. In addition, the body regulates cholesterol production in the liver: when cholesterol intake is higher, it produces less of it.
However, it is important to distinguish between “good” HDL cholesterol and “bad” LDL cholesterol. Only when LDL cholesterol is present in excess and HDL is too low does the risk of arteriosclerosis and heart disease increase. The cholesterol content of individual foods plays a minor role in this. Rather, it depends on the overall quality of your diet and lifestyle.
Healthy people can eat two to three eggs per week without hesitation, as recommended by the German Nutrition Society (DGE). However, people who already have high cholesterol levels or other risk factors such as high blood pressure, obesity or a family history of heart disease should limit their egg consumption. This is because the body’s ability to regulate cholesterol levels can be less effective in these individuals.
FAQ – eggs
The DGE recommends two to three eggs per week. People with high cholesterol, high blood pressure or liver disease are advised to reduce their egg consumption.
One chicken egg contains approximately 1.16 µg of vitamin B12, which covers around 45% of an adult’s daily requirement. Two eggs can largely cover your needs. However, variety is important, as other foods also provide important nutrients. Vitamin B12 can also be obtained from various animal products or dietary supplements, although the latter should be taken in consultation with a doctor.
When eaten in moderation, eggs can even be healthy for the liver: they provide high-quality protein, essential nutrients and anti-inflammatory vitamins such as D and E. However, caution is advised if you have existing liver problems or high cholesterol. Calorie and fat content increase significantly when eggs are prepared with a high fat content, such as fried eggs.
*All specifications given are to be considered as guideline values, and depend in each case on the type of food and on the proper storage without interruption of the cold chain from harvest/production through to the Liebherr appliance. Should food products have information about minimum shelf life, the date on the packaging always applies.
