Variations on the Humble Egg
Eggs are a quick and versatile source of protein. Discover the nutrients packed into an egg, what to look for when buying, and tasty variations worth trying.
Eggs are a great source of protein for the body and, as part of a balanced diet, offer a quick and easy way to put together a meal. They can be used in all sorts of dishes.
There are countless ways to enjoy eggs. Classics like scrambled eggs, fried eggs, or boiled eggs are especially popular for breakfast or as a snack. But there's so much more you can do with eggs. Why not try tasty egg muffins, or blend eggs into a shake for an extra protein boost?
How many eggs can you eat?
How many eggs fit into your diet depends on various nutritional and health factors. If you're unsure, it's best to check with your doctor or a nutrition professional. Generally speaking, hen's eggs are a good source of protein and also provide a range of vitamins and minerals.
What's inside an egg?
How many nutrients an egg contains depends a lot on how the hens are kept and fed. It's worth looking for organic where you can: organic eggs often taste better and tend to have a higher nutrient density.
Here are the nutritional values for a medium (size M) egg weighing around 58 g, as a general guide:
- Energy: around 90 kcal
- Protein: about 7.4 g
- Fat: about 6.6 g
- Carbohydrates: about 0.4 g
- Cholesterol: about 230 mg
- Sodium: about 84 mg
- Potassium: about 85 mg
- Calcium: about 31 mg
- Phosphorus: about 124 mg
- Magnesium: about 7 mg
- Iron: about 1.2 mg
- Vitamin A: about 158 µg
- Vitamin E: about 1.2 mg
- Vitamin B1 (thiamine): about 0.08 mg
- Vitamin B2 (riboflavin): about 0.24 mg
- Vitamin B6 (pyridoxine): about 0.04 mg
Delicious egg variations to try
You'll find plenty of egg recipes on our site. Here are some of our favourites:
- Spinach and salmon roll
- Avocado egg salad
- Quark-batter waffles
- Mustard eggs
- Wholesome pancake
- Various bread recipes
A boiled egg also works beautifully in a salad, for example with rocket, peppers, tomatoes, and caramelised goat's cheese. And around Easter, colourful eggs are always a treat for kids and adults alike. Enjoy your eggs!
Frequently asked questions
How many calories does an egg have?
A medium (size M) egg weighing around 58 g provides roughly 90 kcal, along with about 7.4 g of protein and 6.6 g of fat.
How many eggs can I eat?
This depends on various nutritional and health factors. If you're unsure, it's best to check with your doctor or a nutrition professional.
Why is it worth choosing organic eggs?
The nutrient content of an egg depends a lot on how the hens are kept and fed. Organic eggs often taste better and tend to have a higher nutrient density.
What dishes can I make with eggs?
Besides scrambled, fried, and boiled eggs, you can try egg muffins, quark-batter waffles, pancakes, egg salads, breads, or shakes with an extra boost of protein.
Note: This article is for general information only. It does not constitute medical advice and is no substitute for diagnosis or treatment by doctors or qualified nutrition professionals. If you have any health concerns, please see your doctor.