In food, eggs are not only versatile, used to make main dishes or for coloring, but their own nutritional value cannot be ignored. They can also be considered the cheapest source of complete protein, as each egg provides about 6 grams of animal protein, yet its price is much cheaper than various types 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 cholesterol content is particularly rich, with one yolk containing 252mg of cholesterol. The current recommended daily intake of cholesterol is below 300mg. Therefore, 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, with the yolk containing 0.9mg of iron. Thus, the yolk is one of the good sources of iron in daily food. If an egg is heated at high temperatures for a long time, the iron in the yolk will react with sulfur to form hydrogen sulfide, which combines 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 cause the yolk to be yellow. Other vitamins like B2, B12, and pantothenic acid are also abundant.
Note: However, when frying sunny-side-up eggs, it is still necessary to remind you of safe eating practices. If you do not plan to eat it immediately, the yolk should be cooked until fully cooked to avoid bacteria multiplying in the yolk due to long-term storage at room temperature, which could lead to food poisoning!