Diet & Nutrition

Eggs in your Diet

Diet & Nutrition

Irish Eggs, Ballyfree Eggs, Quality Eggs
Eggs can be used as a main dish; a glaze; to garnish; to enrich, set and thicken sauces; to bind ingredients together; and as a raising agent.

Eggs are one of the most universally used ingredients in cooking. Not only are there six simple methods of cooking eggs by themselves – boiling, baking, poaching, frying, scrambling and as an omelette – but they also play an important role in general food preparation.

Irish Eggs, Ballyfree Eggs, Quality Eggs

Protein

Egg whites contain the highest quality protein and more of the essential amino acids than any other protein. One egg contributes 11% of the recommended daily protein requirement. Because they are low in calories and high in protein they are excellent food for anyone on a low calorie diet.

No Fibre

Eggs contain very little carbohydrate and no fibre and are therefore an ideal companion to high carbohydrate foods such as bread, potatoes and low protein vegetables.

Vitamins & Minerals

The Egg Yolk is packed full of minerals and vitamins. It contains many vitamins vital to our well being, particularly vitamins A, B, D and E. Eggs also contain the important minerals Iron and Calcium, plus a variety of essential trace elements such as Iodine, Phosphorous , Zinc and Selenium.

Eggs & cholesterol

There are two main types of cholesterol
Of the three types of fat (saturated, monounsaturated and polyunsaturated), saturated fat raises blood cholesterol and LDL levels. Eggs contain mostly polyunsaturated fat, which can actually lower blood cholesterol if one replaces food containing saturated fat with eggs.

Omega-3 enriched eggs

Omega 3 enriched eggs have all the nutrients of regular eggs but with the added benefits of double the

Omega 3 fatty acids and Vitamin E levels of regular eggs.

The protein in eggs has a biological quality greater than any other natural food. In fact, it is so nearly perfect, that egg protein is often the standard by which all other proteins are judged. Based on the essential amino acids it provides, egg protein is second only to mother’s milk for human nutrition
Irish Eggs, Ballyfree Eggs, Quality Eggs
Comparison per 100mg
Regular EggsOmega Enriched Eggs
Vitamin E1.6mg8mg
Omega 3 Fatty Acids170mg340mg
COMPARISON PER 100MG
Regular Eggs
Vitamin E: 1.6mg
Omega 3 Fatty Acids: 170mg
Omega Enriched Eggs
8mg
340mg

Nutritional Information

Based on McCance and Widdowsons 6th Edition
Typical Composition100g (31/2oz) providesEach Egg (58g) provides (medium)Each Egg (68g) provides (large)Each Egg (78g) provides (very large)
Energy627kJ/151kcal364kJ/88kcal427kJ/103kcal489kJ/117kcal
Protein12.5g7.3g8.5g9.7g
CarbohydrateTraceTraceTraceTrace
Of which sugarsTraceTraceTraceTrace
Fat11.2g6.5g7.6g8.7g
Of which saturates3.2g1.9g2.2g2.4g
Mono-unsaturates4.4g2.5g2.9g3.4g
Polyunsaturates1.7g1.0g1.2g1.3g
Fibre0g0g0g0g
Sodium0.1g0.06g0.07g0.08g
Equivalent as salt0.25g0.15g0.17g0.19g
Typical Composition
100g (31/2oz) provides
Energy: 627kJ/151kcal
Protein: 12.5g
Carbohydrate: Trace
Of which sugars: Trace
Fat: 11.2g
Of which saturates: 3.2g
Mono-unsaturates: 4.4g
Polyunsaturates: 1.7g
Fibre: 0g
Sodium: 0.1g
Equivalent as salt: 0.25g
Typical Composition
Each Egg (58g) provides
(medium)
Energy: 364kJ/88kcal
Protein: 7.3g
Carbohydrate: Trace
Of which sugars: Trace
Fat: 6.5g
Of which saturates: 1.9g
Mono-unsaturates: 2.5g
Polyunsaturates: 1.0g
Fibre: 0g
Sodium: 0.6g
Equivalent as salt: 0.15g
Typical Composition
Each Egg (68g) provides
(large)
Energy: 427kJ/103kcal
Protein: 8.5g
Carbohydrate: Trace
Of which sugars: Trace
Fat: 7.6g
Of which saturates: 2.2g
Mono-unsaturates: 2.9g
Polyunsaturates: 1.2g
Fibre: 0g
Sodium: 0.07g
Equivalent as salt: 0.17g
Typical Composition
Each Egg (78g) provides
(very large)
Energy: 489kJ/117kcal
Protein: 9.7g
Carbohydrate: Trace
Of which sugars: Trace
Fat: 8.7g
Of which saturates: 2.4g
Mono-unsaturates: 3.4g
Polyunsaturates: 1.3g
Fibre: 0g
Sodium: 0.08g
Equivalent as salt: 0.19g
Vitamins/Minerals
Vitamin A190.0µg (24% RDA)110.2µg (24% RDA)129.2µg (24% RDA)148.2µg (24% RDA)
Protein12.5g7.3g8.5g9.7g
Vitamin D1.8µg (36% RDA) 1.0µg (36% RDA)1.2µg (36% RDA)1.4µg (36% RDA)
Riboflavin0.5mg (29% RDA)0.3mg (29% RDA)0.3mg (29% RDA)0.3mg (29% RDA)
Niacin3.8mg (21% RDA)2.2mg (21% RDA)2.6mg (21% RDA)2.9mg (21% RDA)
Folacin50.0µg (25%)29.0µg (25%)34.0µg (25%)39.0µg (25%)
Vitamin B122.5µg (250% RDA)1.5µg (250% RDA)1.7µg (250% RDA)1.9µg (250% RDA)
Vitamins/Minerals
Vitamin A
190.0µg (24% RDA)
110.2µg (24% RDA)
129.2µg (24% RDA)
148.2µg (24% RDA)
Protein
12.5g
7.3g
8.5g
9.7g
Vitamin D
1.8µg (36% RDA)
1.0µg (36% RDA)
1.2µg (36% RDA)
1.4µg (36% RDA)
Riboflavin
0.5mg (29% RDA)
0.3mg (29% RDA)
0.3mg (29% RDA)
0.3mg (29% RDA)
Niacin
3.8mg (21% RDA)
2.2mg (21% RDA)
2.6mg (21% RDA)
2.9mg (21% RDA)
Folacin
50.0µg (25%)
29.0µg (25%)
34.0µg (25%)
39.0µg (25%)
Vitamin B12
2.5µg (250% RDA)
1.5µg (250% RDA)
1.7µg (250% RDA)
1.9µg (250% RDA)

GDA values
Calculated from McCance and Widdowsons 6th Edition and based on GDA’s for women. GDA’s are guidelines and personal requirements vary depending on age, gender, weight and how active the individuals are.

Serving SizeCaloriesSugarFatSaturatesSalt
78g Extra Large1180.0g (trace)8.7g2.5g0.3g
6%0%12%13%5%
Serving Size
78g Extra Large
Calories
118
6%
Sugar
0.0g (trace)
0%
Fat
8.7g
12%
Saturates
2.5g
13%
Salt
0.3g
5%
Serving SizeCaloriesSugarFatSaturatesSalt
68g Extra Large1030.0g (trace)7.6g2.2g0.2g
5%0%11%11%4%
Serving Size
68g Extra Large
Calories
103
5%
Sugar
0.0g (trace)
0%
Fat
7.6g
11%
Saturates
2.2g
11%
Salt
0.2g
4%
Serving SizeCaloriesSugarFatSaturatesSalt
58g Extra Large880.0g (trace)6.5g2.1g0.2g
4%0%9%10%4%
Serving Size
58g Extra Large
Calories
88
4%
Sugar
0.0g (trace)
0%
Fat
6.5g
9%
Saturates
2.1g
10%
Salt
0.2g
4%
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