Eier

Breakfast

Item Rating: 70/100

1 serving (50 grams) contains 68 calories, 5.5 grams of protein, 4.8 grams of fat, and 0.6 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		323.8
% Daily Value*
Total Fat		22.9 g	29%
	Saturated Fat	7.6 g	38%
	Polyunsaturated Fat	0 g
Cholesterol		885.7 mg	295%
Sodium		333.3 mg	14%
Total Carbohydrates		2.9 g	1%
	Dietary Fiber	0 g	0%
	Sugars	2.9 g
protein		26.2 g	52%
Vitamin D		190.5 mcg	952%
Calcium		119.0 mg	9%
Iron		4.3 mg	23%
Potassium		285.7 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

⚠️ Contains trans fat

🧈 High saturated fat

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 206 cal (63.9%)

Protein: 104 cal (32.5%)

Carbs: 11 cal (3.6%)

About Eier

Eier, or eggs, are a staple food globally, originating from poultry farming, with chicken eggs being the most common. They are widely consumed across various cuisines and are prized for their versatility in cooking, serving as a key ingredient in both sweet and savory dishes. Nutritionally, eggs are highly valued as a source of high-quality protein (11 g per 100 g) and healthy fats (9.6 g per 100 g). They are low in carbohydrates (1.2 g per 100 g) and provide essential vitamins and minerals, including vitamin D (80 IU), calcium (50 mg), and iron (1.8 mg). Eggs are also cholesterol-rich, though research indicates they can be included in a healthy diet without significantly affecting most people’s blood cholesterol levels.

Health Benefits

• Eggs are an excellent source of high-quality protein, which supports muscle repair and growth (11 g of protein per 100 g).
• Rich in vitamin D (80 IU per 100 g), eggs help maintain healthy bones by enhancing calcium absorption.
• Eggs contain choline, an essential nutrient for brain health and proper nerve function.
• The antioxidants lutein and zeaxanthin found in eggs promote eye health by reducing the risk of age-related macular degeneration.
• Iron in eggs (1.8 mg per 100 g) supports red blood cell production and oxygen transport throughout the body.

Dietary Considerations

Allergens: Contains eggs

Suitable for: Low-carb diets, ketogenic diets, high-protein diets

Not suitable for: Vegan diets, individuals with egg allergy

Selection and Storage

Store eggs in the refrigerator at or below 4°C (40°F) to maintain freshness. Keep them in their original carton to protect them from absorbing strong odors from other foods.

Common Questions About Eier Nutrition

Are eggs high in protein?

Yes, eggs are an excellent source of protein. One medium-sized egg contains around 11 grams of protein, making it a great option for muscle repair, growth, and overall health.

Can I eat eggs on a keto diet?

Yes, eggs are an ideal food for the keto diet as they are low in carbs (1.2 grams per medium egg) and high in healthy fats (9.6 grams) and protein. This makes them a great option for maintaining ketosis.

What are the health benefits and concerns of eating eggs?

Eggs are rich in essential nutrients like vitamin D, vitamin B12, and choline, which support brain health and strong bones. However, they are also relatively high in cholesterol, with about 373 mg per medium-sized egg, so individuals with specific cholesterol concerns should consult their doctor about portion size.

What is the recommended portion size for eggs?

For most adults, consuming 1-2 eggs per day is considered safe and beneficial as part of a balanced diet. However, individual dietary needs may vary based on activity levels and health goals.

How do eggs compare to other protein sources like chicken or beans?

Compared to chicken, eggs provide slightly less protein per gram (chicken breast offers around 31 grams per 100 grams vs. eggs' 11 grams per medium egg). Unlike beans, eggs are very low in carbohydrates, making them better suited for low-carb diets. Eggs also cook much faster and are more versatile in preparation.

Data Sources & Scientific References