Egg; its nutrition value and cooking

Eggs, being rich in proteins, minerals, and vitamins, are highly nutritious. Eggs have been described as nature’s ‘convenience food’ since they can easily stored and require much less cooking time. We commonly eat he’s eggs, through the eggs of other birds like duck are also eaten all over world.

Selection of Eggs:-

Since the eggs is enclosed in a shell, we cannot determine its quality by just looking at it. Therefore, we use a few suitable tests to determine its quality.

  • We will notice that a very fresh eggs when broken in a plate stand up in a rounded form like firm round yolk. A stale eggs has a tendancy to spread on the plate and sometimes it is not possible to separate the eggs white from the yolk (yellow part of eggs)
  • A fresh eggs will sink in water while a stale egg will float.
  • A stale eggs smells foul.

Composition and Nutritive value :-

Eggs are complete food because of their rich nutrients content. Eggs are ideally suited for all age groups. Since eggs are relatively expensive we may not be able to eat these in very large amounts.Excess quantity eating of eggs is also harmful to health. However the addition of even a small number of eggs in diet its very beneficially. Eggs are very rich source of good quality proteins. Since protein is needed for growth and body building. Eggs are ideal for growing children.

The edible portion of whole eggs contains 75% water, 12-14% protein, 10-12% fats and 1% mineral matter. Besides eggs protein they also contain iron, vitamin A, thiamine, calcium, and vitamin D all of which have very important function to perform in our body. People ask about eggs calories, One single large egg contain 73 calories : 18 in white portion and 55 in yolk. One eggs contains approximately 5-6 gm proteins,  1mg iron ,25 mg calcium and 240 microgram of carotene.

Types of Egg cooking :-

Eggs have a wide variety of used in food preparation. They may be eaten as such or may be used as an ingredients for different food preparation. Eggs are mostly eaten at breakfast- fried, boiled, poached, etc. Given below are various ways to using of eggs in our daily diet:

Boiled Eggs:

Eggs may be cooked by placing them with the shell in boiling water to the consistently you want- soft or hard. If the eggs is left in boiling water for a long time you may notice a green ring round the yolk. To avoid this discoloration, cook the eggs for only five minutes after the water starts boiling and them cool.

Poached Egg:

Poaching is a method in which an eggs is dropped into boiling water after removing the shell. The cooked eggs is soft, white and is easy to digest. You may add a little vinegar to water to improve the product.


The eggs is beaten to incorporate air and them cooked in a little fat. Then add seasoning like onion, green chillies or cheese to improve the taste. The air incorporation is better if eggs white is beaten first separately and the yolk is beaten later. An omelette made by beating white and yellow together is known as a plain omelette, while that made by beating the eggs white separately to a stiff foam is known as fluffy Omellete.

Fried Eggs:

Eggs may be fried in a little fat so that the yolk and white coagulates, Be careful that the temperature of fat is not too high, otherwise the white gets burnt.

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