If we mention only the word egg, it means a chicken egg. From ancient times, the egg symbolized birth, beginning and occupied an important place in human nutrition.

Eggs are a high-calorie food, rich in fats and proteins.

The egg consists of a shell and an inner part that consists of whites and yolks. The shell is an egg coating rich in calcium carbonate and magnesium carbonate. On the inside of the shell, there is a membrane rich in fiber, which enriches the egg. Egg white is the white content of an egg composed of protein and water. The yolk is the yellow core of the egg, the largest part of which is fat (about 30%).

Pixabay image

It has long been known that eggs are a nutritious food, with an exceptional protein composition, and essentially contain only 70 kcal per piece. And they don’t contain much fat at all! It is useful information that egg white does not contain cholesterol at all. Egg white is considered an ideal source of protein because it contains all the essential amino acids in the right proportions. Of the total fat in the egg, more than half is unsaturated fatty acids. Eggs are also a good source of choline, lutein, iron, riboflavin (vitamin B2), folic acid, biotin, vitamin B12, vitamin D and vitamin E.

It is very common in human nutrition. It can be consumed baked or cooked as a stand-alone meal, most often as breakfast or dinner. In the preparation of other savory and sweet dishes, eggs are often an unavoidable ingredient as well as for the decoration of dishes.

Chicken egg

Chicken eggs are one of the most prized foods, both for their nutritional value and the protective value of their ingredients. As in every egg, so in chicken there are almost all important minerals, and the yolk contains vitamins A, D, B and E. The human body makes very good use of these substances from the egg. They contain 10 essential amino acids that are necessary for the human body to function, and which cannot be synthesized by itself.

Pixabay image


Chicken eggs make up the shell 10%, the egg white 60% and the yolk 30%. The shell consists mainly of calcium carbonate (about 90%), while the rest is made up of other organic matter and proteins. Egg white is the main source of protein and amino acids. Carbohydrates exist only in small traces. The egg white itself has far fewer calories than the yolk, and is considered the dietary portion of the egg. The yolk contains all the vitamins and complete amounts of fat and cholesterol. The yolk is a part rich in energy.

100g chicken eggs has:

Energy value kcal 147
Total protein g 12.58
Total carbohydrates g 0.77
Total fat g 9.94
– of which: saturated fatty acids g 3,10
Cholesterol mg 423.00
Water g 75.84
Vitamin A IU 487.00
Vitamin B2 (Riboflavin) mg 0.48
Vitamin B6 mg 0.14
Vitamin B12 mcg 1.29
Folate mcg 47.00
Pantothenic acid mg 1.44
Vitamin D IU 34.55
Vitamin E IU 0.97
Vitamin K mcg 0.30
Calcium (Ca) mg 53.00
Copper (Cu) mg 0.10
Iron (Fe) mg 1.83
Magnesium (Mg) mg 12.00
Phosphorus (P) mg 191.00
Potassium (K) mg 134.00
Sodium (Na) g 0.140
Zinc (Zn) mg 1.11
Selenium (Se) mcg 31.70

Goose egg

Goose eggs almost twice the size of a chicken. They don’t differ much, but goose eggs have a much richer taste than chicken and more protein.

Pixabay image

100g goose eggs has:

Energy value kcal 185
Total protein g 13.87
Total carbohydrates g 1.35
Total fat g 13.27
– of which: saturated fatty acids g 3,595
Dietary fiber g 0
Total sugar g 0.94
Cholesterol mg 852
Water g 70.43
Vitamin C mg 0
Vitamin B1 (Thiamine) mg 0.147
Vitamin B2 (Riboflavin) mg 0.382
Vitamin B3 (Niacin) mg 0.189
Vitamin B5 (Pantothenic acid) mg 1.759
Vitamin B6 (Pyridoxine) mg 0.236
Vitamin B9 (Folate) mcg 76
Vitamin B12 (Cobalamin) mcg 5.10
Vitamin A IU 650
Vitamin D IU 66
Vitamin E mg 1.29
Vitamin K mcg 0.4
Calcium (Ca) mg 60
Iron (Fe) mg 3.64
Magnesium (Mg) mg 16
Phosphorus (P) mg 208
Potassium (K) mg 210
Sodium (Na) mg 138
Zinc (Zn) mg 1.33
Selenium (Se) mcg 36.9

Turkey egg

Turkey eggs are much larger than chicken and extra rich in calcium. They contain more calories and fat, but, on the other hand, also protein. You can use them like chicken eggs, just keep in mind that one turkey egg is the same as two chicken.

100g turkey eggs has:

Energy value kcal 171
Total protein g 13.68
Total carbohydrates g 1.15
Total fat g 11.88
– of which: saturated fatty acids g 3,632
Dietary fiber g 0
Total sugar g 0
Cholesterol mg 933
Water g 72.50
Vitamin C mg 0
Vitamin B1 (Thiamine) mg 0.110
Vitamin B2 (Riboflavin) mg 0.470
Vitamin B3 (Niacin) mg 0.024
Vitamin B5 (Pantothenic acid) mg 1.889
Vitamin B6 (Pyridoxine) mg 0.131
Vitamin B9 (Folate) mcg 71
Vitamin B12 (Cobalamin) mcg 1.69
Vitamin A IU 554
Calcium (Ca) mg 99
Iron (Fe) mg 4.10
Magnesium (Mg) mg 13
Phosphorus (P) mg 170
Potassium (K) mg 142
Sodium (Na) mg 151
Zinc (Zn) mg 1.58
Selenium (Se) mcg 34.3

Duck egg

Duck eggs are more nutritious than ordinary chickens, but they have, like turkey, a higher amount of cholesterol and fat. Their shell is a little stronger, and they should be stirred longer if you use them to prepare cakes (especially egg whites). The positives are that they have more omega 3 fatty acids. And you can keep them in the fridge longer because they have a longer shelf life – up to 6 weeks.

Pixabay image

100g duck eggs has:

Energy value kcal 185
Total protein g 12.81
Total carbohydrates g 1.45
Total fat g 13.77
– of which: saturated fatty acids g 3,681
Dietary fiber g 0
Total sugar g 0.93
Cholesterol mg 884
Water g 70.83
Vitamin C mg 0
Vitamin B1 (Thiamine) mg 0.156
Vitamin B2 (Riboflavin) mg 0.404
Vitamin B3 (Niacin) mg 0.200
Vitamin B5 (Pantothenic acid) mg 1.862
Vitamin B6 (Pyridoxine) mg 0.250
Vitamin B9 (Folate) mcg 80
Vitamin B12 (Cobalamin) mcg 5.40
Vitamin A IU 674
Vitamin D IU 69
Vitamin E mg 1.34
Vitamin K mcg 0.4
Calcium (Ca) mg 64
Iron (Fe) mg 3.85
Magnesium (Mg) mg 17
Phosphorus (P) mg 220
Potassium (K) mg 222
Sodium (Na) mg 146
Zinc (Zn) mg 1.41
Selenium (Se) mcg 36.4

Quail egg

Quail egg have been used for medicinal purposes for centuries. They are also consumed raw so as not to lose the content of vitamins and minerals they possess. Due to their energy values, they are used by athletes as a permitted doping agent.

Japanese quail eggs are richer in vitamins and minerals several times more than other bird eggs. Compared to chicken eggs, Japanese quail eggs contain 5 times more phosphorus, 7 times more iron, 10 times more vitamin B complex as well as a higher amount of vitamins A, C and E.

It is interesting to point out that one quail egg, which has an average of about 12g, contains more iron than 1.5 kg of beef.

It is best to consume them once a day, in the morning, and after that do not consume anything for the next half an hour in order to distribute the contents of the egg throughout the body. As a preventive measure, it is good to consume them for about a month, but it is not desirable to consume alcohol within that time. Eggs should be stored in the refrigerator at a temperature of 1-4 degrees Celsius. It is important to point out that only fertilized eggs are used in medicine because only they have the full health value for which they are used.

100g qual eggs has:

Energy value kcal 158
Total protein g 13.05
Total carbohydrates g 0.41
Total fat g 11.09
– of which: saturated fatty acids g 3,557
Dietary fiber g 0
Total sugar g 0.40
Cholesterol mg 844
Water g 74.35
Vitamin C mg 0
Vitamin B1 (Thiamine) mg 0.130
Vitamin B2 (Riboflavin) mg 0.790
Vitamin B3 (Niacin) mg 0.150
Vitamin B5 (Pantothenic acid) mg 1.761
Vitamin B6 (Pyridoxine) mg 0.150
Vitamin B9 (Folate) mcg 66
Vitamin B12 (Cobalamin) mcg 1.58
Vitamin A IU 543
Vitamin D IU 55
Vitamin E mg 1.08
Vitamin K mcg 0.3
Calcium (Ca) mg 64
Iron (Fe) mg 3.65
Magnesium (Mg) mg 13
Phosphorus (P) mg 226
Potassium (K) mg 132
Sodium (Na) mg 141
Zinc (Zn) mg 1.47
Selenium (Se) mcg 32