Protein
Omega-3 eggs
Choline plus extra omega-3 from the hens' feed.
Nutrition facts
Serving: 2 large eggs (100 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Protein | 12.6 g | |
| Carbs | 0.7 g | |
| Fibre | 0 g | 0 % |
| Sugars | 0.4 g | 0 % |
| Fat | 9.5 g | 13 % |
| Saturated fat | 3.1 g | 16 % |
| Sodium | 142 mg | 6 % |
| Selenium | 31 µg | 56 % |
| Choline | 294 mg | 53 % |
| Vitamin B12 | 1 µg | 38 % |
| Riboflavin (B2) | 0 mg | 35 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- The table is that of an ordinary egg: omega-3 enrichment (hens fed flaxseed or algae) changes the fats, not the rest. The label announces “total” omega-3: in a flax-fed egg that is mostly ALA, and the DHA share varies with the hens' feed; look for DHA on the label.
- The yolk carries nearly everything: the choline (two eggs cover half the daily value), the vitamin D, the vitamin A, the iron, the fats, and the added omega-3; the white is almost only protein and water.
Preparation
Poached, soft-boiled, or hard-boiled, nothing is added; in the pan, the cooking fat counts (a teaspoon of butter, about 35 kcal). Cooked firm, white and yolk, for people at risk (Health Canada).
To mention to a professional
- Egg is a priority allergen in Canada.
- Raw or barely cooked eggs (homemade mayonnaise, runny yolk) carry a Salmonella risk; Health Canada advises well-cooked or pasteurized eggs for pregnant, older, or immunocompromised people and young children.
- If your professional has asked you to watch your cholesterol, two eggs bring 124% of the daily value; discuss the place of eggs in your plan with them.
Sources
- Egg, whole, raw, fresh
- USDA FoodData Central, SR Legacy (Egg, whole, raw, fresh ; Egg, yolk, raw ; Egg, white, raw)
- Fraeye et al., 2012 (Food Research International, omega-3 enrichment of eggs)
- Evenepoel et al., 1998 (Journal of Nutrition, digestibility of raw and cooked egg protein in humans)
- NIH Office of Dietary Supplements, Biotin (avidin) and Choline fact sheets
- Health Canada, priority food allergens
- Health Canada, Egg Safety
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.