Currently, the eggs sold in major supermarkets come in a wide variety, with chicken eggs, pigeon eggs, goose eggs, and more, all at different prices. So, which type of egg is the most nutritious, and how should people choose the right egg for their daily diet? Let's hear what a nutrition and health expert has to say.
Nutrition and health experts tell us that the main components of eggs from different poultry are actually quite similar. The fatty acid ratios of various poultry eggs, including chicken, duck, pigeon, ostrich, turkey, and quail eggs, are also very alike. The egg white is composed of potassium, protein, and 88% water, while the yolk is more nutritious, containing almost all vitamins, trace elements, phospholipids, choline, lutein, omega-3 fatty acids, and other health-promoting components.
Although the nutritional value of various eggs is similar, each has its own characteristics. Among them, the amino acid composition of chicken eggs is closest to the human body's needs, and its protein utilization rate is also the highest. The nutritional value of white-shelled and brown-shelled eggs is exactly the same, with the former being slightly fresher. Duck eggs contain a slightly higher amount of Vitamin B1 and are often made into salted or preserved eggs. Goose eggs have higher calcium and iron content than chicken eggs, but also a higher fat content. Quail eggs are nutritionally well-rounded, with particularly high levels of Vitamins A and D. Pigeon eggs have relatively lower protein and fat content but a higher calcium content.
Carrot Egg Pancake
Chicken eggs are the most common type of egg, versatile in use and can be prepared in many ways, which also helps to retain their nutritional value to the greatest extent. In addition to protein and fat, eggs contain other important micronutrients such as potassium, sodium, magnesium, and phosphorus, with the iron content in the yolk reaching up to 7mg/100g. For infants, eating eggs can supplement the lack of iron in milk. Eggs are rich in phosphorus but relatively low in calcium. Therefore, feeding infants a combination of milk and eggs can provide complementary nutrition. Eggs are also rich in Vitamins A, B2, B6, D, E, and biotin, especially in the yolk, where Vitamins A, D, and E are fat-soluble and easily absorbed and utilized by the body. However, eggs contain very little Vitamin C, so it is important to consume them with foods rich in Vitamin C.
Therefore, other types of eggs have their own pros and cons compared to chicken eggs in terms of nutritional value. They are not necessarily healthier or more nutritious as people might imagine, and they are also less convenient to purchase and process. Take pigeon eggs, for example; the reason they are much more expensive than chicken eggs is simply because "rarity makes the item precious." From both economic and nutritional perspectives, chicken eggs are more cost-effective, and there's no need to deliberately pursue "more nutritious" pigeon eggs.