In food, eggs are not only versatile, used as both a main dish and for coloring, but their own nutritional value is also not to be ignored. They can also be said to be the cheapest source of complete protein, as each egg provides about 6 grams of animal protein, yet its price is much cheaper than all kinds of meat!
A 50-gram egg not only provides 6 grams of protein but also contains an almost equal amount of fat, mostly in the yolk. The fat in the yolk contains a large amount of phospholipids, including lecithin, glycerides, sterols, and cholesterol. The content of cholesterol is particularly rich, with one yolk containing 252mg of cholesterol. The current recommended daily intake of cholesterol is below 300mg, so it is best not to eat more than three eggs a week to avoid excessive cholesterol intake.
The yolk also contains other rich nutrients. Among minerals, iron, sulfur, and phosphorus are the most abundant in eggs. The yolk contains 0.9mg of iron, making it a good source of iron in daily food. If an egg is heated at high temperature for a long time, the iron in the yolk will react with sulfur to form hydrogen sulfide, combining to form iron sulfide. This is why when a boiled egg is cooked for too long, a green substance appears on the outer layer of the yolk.
Vitamins are most abundant in Vitamin A. In every 100g of egg, the Vitamin A content is about 400-500 I.U., and it is all present in the yolk, which is also one of the pigments that make the yolk yellow. It also contains rich amounts of Vitamin B2, B12, and pantothenic acid.
Note: However, when frying sunny-side-up eggs, it is still necessary to remind you of safe eating practices. If you are not going to eat it immediately, the yolk should be cooked until it is fully cooked to avoid bacteria multiplying in the yolk due to being left at room temperature for a long time, which could lead to food poisoning!