Which Egg Is Right for You?
By
Natalie Moore
Posted March 26, 2016
- Nutrition in all sizes
- Brown or white: putting the shell color myth to rest
- Are you skipping the most nutritious part of the egg? Find out…
Dear Reader,
Ahh, Easter time.
A time when chocolate bunnies, marshmallow chicks, jellybeans, and colored eggs invade the homes of many Americans.
But during this time of confectionary animals and sugar-loaded snacks, eggs (of bird origin, not the crème-filled type) maybe the only healthy food in sight this weekend.
And while all eggs are of high nutritional value, there are some differences among the bird varieties.
Today, just in time for Easter and the beginning of spring, Living Well Daily will breakdown the nutritional benefits of different types of eggs.
Let’s get started:
Quail Eggs
Because of their pleasant taste and bite-sizedness, quail eggs are becoming more and more popular. Quail eggs are found on the menus of all types of restaurants, from high-end gourmet to your local sushi joint.
Possibly the tiniest in size of commonly eaten eggs, these little shelled gems still pack a powerful nutritional punch at fraction of the calories (just 14) of other eggs. And like other types of eggs, quail eggs are full of amino acids, vitamins, and minerals. However, you may have to eat a few more to get a high dose of these, as they weigh only 0.3 ounces and have just 1.2 g of protein each.
Quail eggs also have more cholesterol than most eggs due to their yolk-to-white ratio. A serving of five quail eggs has about 380 milligrams.
Chicken Eggs
Chicken eggs are a refrigerator staple for most of us and a likely addition to a dessert recipe or the star of our breakfasts. But how much nutrition are really getting from the common chicken egg?
Turns out, a lot.
Chicken eggs are chock-full of zinc, potassium, and phosphorus. In addition, chicken eggs supply you with calcium and lots of vitamins, including Vitamin A, E, B1, B2, and D. In fact, chicken eggs are one of only a few foods considered to be a good source of vitamin D.
In addition, one chicken egg contains about 65 calories and 14 percent of your daily allowance for protein, as well as the eight basic amino acids your body needs to be healthy.
Though there is some controversy over which color chicken egg is more nutritious, there is no nutritional difference in the colors.
Nutritional value depends on other factors, which will get to in a bit.
A quail egg, chicken egg, and duck egg. Photo credit: NPR. org
Duck Eggs
While duck eggs were once at the top of the roost for many cultures, chicken eggs have all but replaced them.
One reason for this is salmonella. Duck egg shells are more porous than those of chicken eggs, which increases the chance of infection. However, duck eggs are perfectly safe for consumption as long as they are stored in a sanitary environment.
In some circles, duck eggs are considered the “Cadillac” of eggs when it comes to nutrition. Check out this chart below to see the nutritional differences between chicken eggs and duck eggs:
Table from paleoleap.com
Keep in mind that one reason for its increased nutrients is because of its size — duck eggs are about 30% larger than chicken eggs and 130 calories each.2
Hatch Your Plan
As you can see, all three eggs have something different to offer nutritionally. It’s up to you to make choose which one best meets your nutritional needs and is available in your area.
Chicken eggs aren’t hard to come by. However, you may have to visit a specialty store or farm stand to find quail and duck eggs.
Whichever egg you choose, be sure you’re buying free-range and organic eggs for optimal nutrition. This ensures the laying birds have access to the outdoors, where they can peck for insects and grubs, and access to organic supplemental feed free of pesticides, herbicides, and GMOs.3
And when you go to eat them, don’t skip the yolks. Yolk, of all varieties are a good source of micronutrients and omega-3s. Egg whites on the other hand, are just empty proteins with little added nutritional value.
Natalie Moore
Managing editor, Living Well Daily
Sources
[1] Different Types of Eggs and Their Nutritional Value
[3] Best Eggs: Organic, Free-Range, or Conventional?
Written By Natalie Moore
Natalie Moore is a dedicated health researcher with a passion for finding healthy, natural, and science-based solutions. After a decade of direct healthcare experience in western and natural medicine, she was involved in public health research before joining Living Well Daily.
View More Free Articles
The TRUTH About Supplement "Liver Dangers" REVEALED
There’s been a lot of buzz lately about liver damage from supplements—so, let’s talk about it. Reports of supplement-induced liver injuries have some folks wondering, “Could my natural remedy actually be harming me?” But before you toss all your supplements in the trash, let’s separate fact from fear—and talk about how to use supplements safely....
The 10,000 Steps LIE That's Ruining Your Health
I’ll be honest—I’m a little sick of the 10,000-steps theory. You know, the one that insists you need to take at least that many steps daily to stay healthy? You won’t believe where that claim originally came from. The 10,000-steps theory wasn’t handed down from the fitness gods on stone tablets. It originated from a...
“Brain Games” Failed You? Try THIS For Better Memory Instead
You know all those brain-training apps, supplements, and “miracle” memory-boosters that promise to keep your brain sharp as you age? Here’s the truth… There IS evidence they support brain health—and that’s why I’ll be the first to recommend them. But they aren’t the most powerful brain-boosting tool available to you. Another surprising solution has earned...
Mailbag: 5 Powerful Ways to Shield Your Prostate from Cancer
“What are your tips to avoid prostate cancer?” —Keeping Cancer at Bay Hi Keeping, You’re right to be concerned—prostate cancer is the second most common cancer among men in the United States. Approximately one in eight men will be diagnosed with prostate cancer during their lifetime. And there were an estimated 268,490 new prostate cancer...
Popular Drinks Quintuple THIS Deadly Risk
We all know that sugary drinks aren’t good for our teeth. But new research reveals a far more sinister link between sweetened beverages and oral health. Your soda habit could be putting you at risk for something far worse than cavities… Research published in JAMA Otolaryngology – Head & Neck Surgery has uncovered a shocking...
Depression AGES Your Body 30% Faster—Here's How to Stop It
Recent research highlights the profound connection between the mind and body. The eye-opening new study shows how battling depression could put you on the fast track to physical decline. Depression is the most common mental health condition worldwide. We’ve long known that it’s linked to an increased risk of illnesses, including heart disease and diabetes....
Study Reveals Not All Generic Drugs Are Created Equal
Like most folks, you probably don’t think twice about whether you’re getting a brand-name or generic drug when you pick up a prescription. After all, the FDA insists generics are just as safe and effective as their pricier brand-name counterparts. But what if that’s not always true? A disturbing new study has uncovered evidence that...
Feed Your Good Gut Bugs with this Produce Aisle Staple
Improving your health doesn’t always have to be complicated or expensive. Sometimes, it’s as simple—and tasty—as a handful of berries. We’ve long known that blueberries pack a serious nutritional punch. But this latest research takes things by revealing exactly how these berries enhance your gut microbiome—the community of beneficial bacteria living in your digestive system....
Harness the Forgotten Superpower of Boredom
From the moment we crawl out of bed in the morning until we hit the hay again at night, we’re bombarded with stimulation. With screens everywhere, including in our pockets, we’re surrounded by entertainment. But with constant notifications and endless scrolling, we’ve forgotten how to be bored. In fact, most of us avoid it at...
The Forgotten Nutrient That May Save Your Memory
Some nutrients, like vitamin D and vitamin C, get all the attention. But almost no one’s talking about vitamin K. However, this overlooked nutrient could be key to preserving your memory as you age. A study published in the Journal of Nutrition suggests vitamin K plays a critical role in keeping your brain sharp well...