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Nutritional values of eggs

By VItalHealthZone

2 December 2023

161

Chicken egg – fresh, medium (raw)

Amount – 1 egg (50g) Glycemic Index – 0
Calories: 72 Carbohydrate: 0.39g Protein: 6.29g Fat: 4.97g

Vitamin A – 244IU	Calcium – 26mg
Vitamin B1 (Thiamin) – 0.04mg	Iron – 0.92mg
Vitamin B2 (Riboflavin) – 0.24mg	Magnesium – 6mg
Vitamin (B3 Niacin) – 0.04mg	Phosphorus – 96mg
Vitamin B5 (Pantothenic Acid) – 0.72mg	Potassium – 67mg
Vitamin B6 (Pyridoxine) – 0.07mg	Sodium – 70mg
Vitamin B12 (Cobalamin) – 0.65mcg	Zinc – 0.56mg
Folate – 24mcg	Copper – 0.05mg
Vitamin C – 0mg	Manganese – 0.02mg
Vitamin D – 18IU	Fluoride – 0.6mcg
Vitamin E – 0.48mg	Selenium – 15.8mcg
Vitamin K – 0.1mcg

Duck egg – fresh (raw)

Amount – 1 egg (70g) Glycemic Index – 0
Calories: 130 Carbohydrate: 1.01g Protein: 8.97g Fat: 9.64g

Vitamin A – 472IU	Calcium – 45mg
Vitamin B1 (Thiamin) – 0.11mg	Iron – 2.69mg
Vitamin B2 (Riboflavin) – 0.28mg	Magnesium – 12mg
Vitamin (B3 Niacin) – 0.14mg	Phosphorus – 154mg
Vitamin B5 (Pantothenic Acid) – 1.3mg	Potassium – 155mg
Vitamin B6 (Pyridoxine) – 0.18mg	Sodium – 102mg
Vitamin B12 (Cobalamin) – 3.78mcg	Zinc – 0.99mg
Folate – 56mcg	Copper – 0.04mg
Vitamin C – 0mg	Manganese – 0.03mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.94mg	Selenium – 25.5mcg
Vitamin K – 0.3mcg

Goose egg – fresh (raw)

Amount – 1 egg (144g) Glycemic Index – 0
Calories: 266 Carbohydrate: 1.94g Protein: 19.97g Fat: 19.11g

Vitamin A – 936IU	Calcium – 86mg
Vitamin B1 (Thiamin) – 0.21mg	Iron – 5.24mg
Vitamin B2 (Riboflavin) – 0.55mg	Magnesium – 23mg
Vitamin (B3 Niacin) – 0.27mg	Phosphorus – 300mg
Vitamin B5 (Pantothenic Acid) – 2.53mg	Potassium – 302mg
Vitamin B6 (Pyridoxine) – 0.34mg	Sodium – 199mg
Vitamin B12 (Cobalamin) – 7.34mcg	Zinc – 1.92mg
Folate – 109mcg	Copper – 0.09mg
Vitamin C – 0mg	Manganese – 0.06mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 1.86mg	Selenium – 53.1mcg
Vitamin K – 0.6mcg

Quail egg – fresh (raw)

Amount – 1 egg (9g) Glycemic index – 0
Calories: 14 Carbohydrate: 0.04g Protein: 1.17g Fat: 1g

Vitamin A – 49IU	Calcium – 6mg
Vitamin B1 (Thiamine) – 0.01mg	Iron – 0.33mg
Vitamin B2 (Riboflavin) – 0.07mg	Magnesium – 1mg
Vitamin (B3 Niacin) – 0.01mg	Phosphorus – 20mg
Vitamin B5 (Pantothenic acid) – 0.16mg	Potassium – 12mg
Vitamin B6 (Pyridoxine) – 0. 1mg	Sodium – 13mg
Vitamin B12 (Cobalamin) – 0.14mcg	Zinc – 0.13mg
Folate – 6mcg	Copper – 0.01mg
Vitamin C – 0mg	Manganese – 0mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.1mg	Selenium – 2.9mcg
Vitamin K – 0mcg

Turkey egg – fresh (raw)

Amount – 1 egg (79g) Glycemic index – 0
Calories: 135 Carbohydrate: 0.91g Protein: 10.81g Fat: 9.39g

Vitamin A – 438IU	Calcium – 78mg
Vitamin B1 (Thiamine) – 0.09mg	Iron – 3.24mg
Vitamin B2 (Riboflavin) – 0.37mg	Magnesium – 10mg
Vitamin (B3 Niacin) – 0.02mg	Phosphorus – 134mg
Vitamin B5 (Pantothenic acid) – 1.49mg	Potassium – 112mg
Vitamin B6 (Pyridoxine) – 0.1mg	Sodium – 119mg
Vitamin B12 (Cobalamin) – 1.34mcg	Zinc – 1.25mg
Folate – 56mcg	Copper – 0.05mg
Vitamin C – 0mg	Manganese – 0.03mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 27.1mcg
Vitamin K – 0mcg

Egg – substitute powder (dry)

Amount – 20g Glycemic index – 10
Calories: 89 Carbohydrate: 4.36g Protein: 11.1g Fat: 2.6g

Vitamin A – 246IU	Calcium – 65mg
Vitamin B1 (Thiamine) – 0.05mg	Iron – 0.63mg
Vitamin B2 (Riboflavin) – 0.35mg	Magnesium – 13mg
Vitamin (B3 Niacin) – 0.12mg	Phosphorus – 69mg
Vitamin B5 (Pantothenic acid) – 0.68mg	Potassium – 149mg
Vitamin B6 (Pyridoxine) – 0.03mg	Sodium – 60mg
Vitamin B12 (Cobalamin) – 0.7mcg	Zinc – 0.36mg
Folate – 25mcg	Copper – 0.04mg
Vitamin C – 0.2mg	Manganese – 0.02mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.25mg	Selenium – 25.5mcg
Vitamin K – 0.1mcg

Egg – white (dry)

Amount – 20g Glycemic index – 0
Calories: 76 Carbohydrate: 1.56g Protein: 16.22g Fat: 0

Vitamin A – 0IU	Calcium – 12mg
Vitamin B1 (Thiamine) – 0mg	Iron – 0.03mg
Vitamin B2 (Riboflavin) – 0.51mg	Magnesium – 18mg
Vitamin (B3 Niacin) – 0.17mg	Phosphorus – 22mg
Vitamin B5 (Pantothenic acid) – 0.16mg	Potassium – 225mg
Vitamin B6 (Pyridoxine) – 0.01mg	Sodium – 256mg
Vitamin B12 (Cobalamin) – 0.4mcg	Zinc – 0.02mg
Folate – 4mcg	Copper – 0.02mg
Vitamin C – 0mg	Manganese – 0mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 25mcg
Vitamin K – 0mcg

Egg – white, fresh (raw)

Amount – 1 large (33g) Glycemic index – 0
Calories: 17 Carbohydrate: 0.24g Protein: 3.6g Fat: 0.06g

Vitamin A – 0IU	Calcium – 2mg
Vitamin B1 (Thiamine) – 0mg	Iron – 0.03mg
Vitamin B2 (Riboflavin) – 0.15mg	Magnesium – 4mg
Vitamin (B3 Niacin) – 0.04mg	Phosphorus – 5mg
Vitamin B5 (Pantothenic acid) – 0.06mg	Potassium – 54mg
Vitamin B6 (Pyridoxine) – 0mg	Sodium – 55mg
Vitamin B12 (Cobalamin) – 0.03mcg	Zinc – 0.01mg
Folate – 1mcg	Copper – 0.01mg
Vitamin C – 0mg	Manganese – 0mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 6.6mcg
Vitamin K – 0mcg

Egg – yolk, fresh (raw)

Amount – 1 large (17g) Glycemic Index – 0
Calories: 55 Carbohydrate: 0.61g Protein: 2.7g Fat: 4.51g

Vitamin A – 245IU	Calcium – 22mg
Vitamin B1 (Thiamin) – 0.03mg	Iron – 0.46mg
Vitamin B2 (Riboflavin) – 0.09mg	Magnesium – 1mg
Vitamin (B3 Niacin) – 0mg	Phosphorus – 66mg
Vitamin B5 (Pantothenic Acid) – 0.51mg	Potassium – 19mg
Vitamin B6 (Pyridoxine) – 0.06mg	Sodium – 8mg
Vitamin B12 (Cobalamin) – 0.33mcg	Zinc – 0.39mg
Folate – 25mcg	Copper – 0.01mg
Vitamin C – 0mg	Manganese – 0.01mg
Vitamin D – 18IU	Fluoride – 0mcg
Vitamin E – 0.44mg	Selenium – 9.5mcg
Vitamin K – 0.1mcg

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