Raw Eggs

 
 
Raw Eggs
(Yolk and egg white)
To Cook, or Not to Cook EGGS
 

Raw whole eggs are an inexpensive and incredible source of high-quality nutrients. In China they say: Give your children one egg each morning and they will be great at school. This is because of important nutrients in eggs.

The>/font> health benefits of egg yolks are greater when the yolks are consumed raw. Heat destroys enzymes, reduces the amounts of most nutrients, minerals and vitamins. Please see the content of nutrients of eggs raw, hard-boiled, scrambled below and compare.

I eat raw eggs for years. Never anything has happened. I always eat fresh eggs. They are a maxiumum of 6 days old. Of course I keep them in the refrigerator. (On the package of eggs you can read the date, when the eggs have been packed.) Buy eggs from cage-free and organically fed chicken. Read the label on the package!
 
I am far not the only one who eats eggs raw. Dr.Mercola, who wrote several times about eating raw eggs on his website, eats raw eggs every day and so does raw food guru Aajonus Vonderplanitz.
 
Eggs generally are one of the most allergic foods that are eaten, but I believe this is because they are cooked. If one consumes the eggs in their raw state the incidence of egg allergy virtually disappears. Heating the egg protein actually changes its chemical shape, and the distortion can easily lead to allergies(from Dr.Mercola)
 
Tests have proven that eggs do not increase the risk of cholesterol(from: Dr.Mercola)
 
 
What can you do with raw eggs
 
As breakfast or as snack : Open eggs over a cup, stir it with a fork, put some salt, if you want some pepper and drink it. You can also add fresh (or dried) herbs: parsley, cilantro, thyme, marjoram or whichever you have in the kitchen.
 
As Salad dressing: Mix a raw egg and lemon or lime juice (freshly pressed) and splash it over salads.
 
Ingredient of Steak Tartar : You can take ground beef or lamb or mixed beef and lamb. Mix the raw egg with ground beef/lamb, salt, black pepper seeds grounded, mustard seeds powdered, chili, finely chopped onions, capers and fresh herbs. (Whenever you use salt, make sure that it has iodine content.)
 
 
To compare the nutrients of eggs raw and eggs cooked I used 100 grams.

An extra large egg weighs about 56 gram, jumbo 63 grams, large 50 grams, medium 44 grams, small 38 grams and 1 cup has 243 grams.
 
When you cook an egg or eat eggs, which have been processed in any way, the egg loses a lot of all its nutrients, minerals and vitamins and the content of carbohydrates rise.

Compared to raw eggs, hard-boiled eggs lose almost all of it’s content of iron, 90% of copper, 1/4 of Fluoride. Compared to raw eggs, scrambled eggs have 16% more calories, lose it’s content of protein, has 3 times more calories, 2 times more sugar and loses on all vitamins and minerals.

Compared to raw eggs, scrambled eggs, frozen mixture have 10 times more carbohydrates, which are mainly sugar, and it has tremendously less minerals and vitamins.
 
This should make you think that you can get a lot more nutrients when you eat raw versus eating cooked or – even worse -buying ready made meals. The money spent for vitamin pills or any kind of supplements is far better spent for fresh and raw food. With fresh, raw food you get the real vitamins and minerals.
 
 
Egg, whole, raw, fresh
Nutrient Units and Value per 100 grams
Proximates
Water g 75.84
Energy kcal 143
Energy kJ 598
Protein g 12.57
Total lipid (fat) g 9.94
Ash g 0.86
Carbohydrate g 0.78
Fiber g 0.0
Sugars total g 0.77
Sucrose g 0.11
Glucose g 0.21
Fructose g 0.11
Lactose g 0.11
Maltose g 0.11
Galactose g 0.11
Minerals
Calcium, Ca mg 53
Iron, Fe mg 1.83
Magnesium, mg 12
Phosphorus, mg 191
Potassium, K mg 134
Sodium, NA mg 140
Zinc, Zn mg 1.11
Copper, Cu mg 0.102
Manganese, mg 0.038
Fluoride, F mcg 1.1
Selenium, mcg 31.7
Vitamins
Vitamin C, mg 0.0
Thiamin mg 0.069
Riboflavin mg 0.478
Niacin mg 0.070 4
Pantothenic acid 1.438
Vitamin B-6 mg 0.143
Folate, total mcg 47
Folic acid mcg 0
Folate, food mcg 47
Folate, mcg_DFE 47
Choline, total mg 251
Betaine mg 0.6
Vitamin B-12 mcg 1.29
Vitamin A,mcg_RAE 140
Retinol mcg 139
Carotene, beta mcg 10
Carotene, alpha mcg 0
Cryptoxanthin, beta mcg 9
Vitamin A, IU IU 487
Lycopene mcg 0
Lutein + zeaxanthin mcg 331
Vitamin E (alpha-tocopherol) mg 0.97
Tocopherol, beta mg 0.02
Tocopherol, gamma mg 0.50
Tocopherol, delta mg 0.02
Vitamin D (D2 + D3) mcg 1.2
Vitamin D3 (cholecalciferol) mcg 1.2
Vitamin D IU 50
Vitamin K (phylloquinone) mcg 0.3
Lipids
Fatty acids total saturated g 3.100
4:0 g 0.000
6:0 g 0.000
8:0 g 0.003
10:0 g 0.003
12:0 g 0.003
14:0 g 0.034
15:0 g 0.004
16:0 g 2.226
17:0 g 0.017
18:0 g 0.784
20:0 g 0.010
22:0 g 0.012
24:0 g 0.003
Fatty acids, total monounsaturated g 3.809
14:1 g 0.008
16:1 undifferentiated g 0.298
18:1 undifferentiated g 3.473
20:1 g 0.028
22:1 undifferentiated g 0.003
Fatty acids, total polyunsaturated g 1.364
18:2 undifferentiated g 1.148
18:3 undifferentiated g 0.033
18:4 g 0.000
20:4 undifferentiated g 0.142
20:5 n-3 (EPA) g 0.004
22:5 n-3 (DPA) g 0.000
22:6 n-3 (DHA) g 0.037
Cholesterol mg 423
Amino acids
Tryptophan g 0.167
Threonine g 0.556
Isoleucine g 0.671
Leucine g 1.086
Lysine g 0.912
Methionine g 0.380
Cystine g 0.272
Phenylalanine g 0.680
Tyrosine g 0.499
Valine g 0.858
Arginine g 0.820
Histidine g 0.309
Alanine g 0.735
Aspartic acid g 1.329
Glutamic acid g 1.673
Glycine g 0.432
Proline g 0.512
Serine g 0.971
USDA National Nutrient Database for Standard Reference, Release 22 (2009) from: http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
 
 
Egg, whole, cooked, hard-boiled
Nutrient Units Value per 100 grams
Water g 74.62
Energy kcal 155
Energy kJ 649
Protein g 12.58
Total lipid (fat) g 10.61
Ash g 1.08
Carbohydrate g 1.12
Fiber, total dietary g 0.0
Sugars, total g 1.12
Minerals
Calcium, Ca mg 50
Iron, Fe mg 1.19
Magnesium, Mg mg 10
Phosphorus, P mg 172
Potassium, K mg 126
Sodium, Na mg 124
Zinc, Zn mg 1.05
Copper, Cu mg 0.013
Manganese, Mn mg 0.026
Fluoride, F mcg 4.8
Selenium, Se mcg 30.8
Vitamins
Vitamin C, mg 0.0
Thiamin mg 0.066
Riboflavin mg 0.513
Niacin mg 0.064
Pantothenic acid mg 1.398
Vitamin B-6 mg 0.121
Folate, total mcg 44
Folic acid mcg 0 0
Folate, food mcg 44
Folate mcg_DFE 44
Choline, mg 225.3
Betaine mg 0.6
Vitamin B-12 mcg 1.11
Vitamin A, mcg_RAE 149
Retinol mcg 148
Carotene, beta mcg 11
Carotene, alpha mcg 0
Cryptoxanthin, beta mcg 10
Vitamin A, IU IU 520
Lycopene mcg 0
Lutein + zeaxanthin mcg 353
Vitamin E (alpha-tocopherol) mg 1.03
Vitamin D (D2 + D3) mcg 1.3
Vitamin D3 (cholecalciferol) mcg 1.3
Vitamin D IU 53
Vitamin K (phylloquinone) mcg 0.3
Lipids
Fatty acids, total saturated g 3.267
4:0 g 0.000
6:0 g 0.000
8:0 g 0.003
10:0 g 0.003
12:0 g 0.003
14:0 g 0.035
16:0 g 2.349
18:0 g 0.828
Fatty acids, total monounsaturated g 4.077
16:1 undifferentiated g 0.310
18:1 undifferentiated g 3.725
20:1 g 0.030
22:1 undifferentiated g 0.003
Fatty acids, total polyunsaturated g 1.414
18:2 undifferentiated g 1.188
18:3 undifferentiated g 0.035
18:4 g 0.000
20:4 undifferentiated g 0.149
20:5 n-3 (EPA) g 0.005 22:5 n-3 (DPA) g 0.000
22:6 n-3 (DHA) g 0.038
Cholesterol mg 424
Amino acids
Tryptophan g 0.153
Threonine g 0.604
Isoleucine g 0.686
Leucine g 1.075
Lysine g 0.904
Methionine g 0.392
Cystine g 0.292
Phenylalanine g 0.668
Tyrosine g 0.513
Valine g 0.767
Arginine g 0.755
Histidine g 0.298
Alanine g 0.700
Aspartic acid g 1.264
Glutamic acid g 1.644
Glycine g 0.423
Proline g 0.501
Serine g 0.936
USDA National Nutrient Database for Standard Reference, Release 22 (2009) From: http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
 
 
Egg, whole, cooked, scrambled
1 cup is 220 grams
Nutrient Units Value per 100 grams
Proximates
Water g 73.15
Energy kcal 167
Energy kJ 697
Protein g 11.09
Total lipid (fat) g 12.21
Ash g 1.36
Carbohydrate g 2.20
Fiber dietary g 0.0
Sugars, total g 1.73
Sucrose g 0.08
Glucose g 0.16
Fructose g 0.08
Lactose g 1.19
Maltose g 0.08
Galactose g 0.08
Minerals
Calcium, Ca mg 71
Iron, Fe mg 1.20
Magnesium, mg 12
Phosphorus, mg 170
Potassium, mg 138
Sodium, Na mg 280
Zinc, Zn mg 1.00
Copper, Cu mg 0.014
Manganese, mg 0.022
Fluoride, mcg 4.8
Selenium,mcg 22.5
Vitamins
Vitamin C, mg 0.2
Thiamin mg 0.052
Riboflavin mg 0.437
Niacin mg 0.079
Pantothenic mg 1.007
Vitamin B-6 mg 0.118
Folate,total mcg 30
Folic acid mcg 0
Folate, food mcg 30
Folate, mcg_DFE 30
Choline, total mg 189.5
Betaine mg 0.6
Vitamin B12 mcg 0.77
VitaminA mcg RAE 146
Retinol mcg 143
Carotene, beta 33
Carotene, alpha 0
Cryptoxanthin,beta 7
Vitamin A, IU 539
Lycopene mcg 0
Lutein + zeaxanthin 245
Vitamin E (alpha-tocopherol) mg 1.09
Tocopherol,beta mg 0.03
Tocopherol,gamma mg 2.12
Tocopherol, delta mg 0.63
Vitamin D (D2 + D3) mcg 1.2
Vitamin D3 (cholecalciferol) mcg 1.2
Vitamin D IU 48
Vitamin K (phylloquinone) mcg 4.0
Lipids
Fatty acids, total saturated g 3.679
4:0 g 0.026
6:0 g 0.016
8:0 g 0.012
10:0 g 0.024
12:0 g 0.027
14:0 g 0.122
16:0 g 2.434
18:0 g 0.981
Fatty acids, total monounsaturated g 4.768
16:1 undifferentiated g 0.263
18:1 undifferentiated g 4.473
20:1 g 0.023
22:1 undifferentiated g 0.002
Fatty acids, total polyunsaturated g 2.148
18:2 undifferentiated g 1.916
18:3 undifferentiated g 0.083
18:4 g 0.000 0
20:4 undifferentiated g 0.116
20:5 n-3 (EPA) g 0.003
22:5 n-3 (DPA) g 0.000
22:6 n-3 (DHA) g 0.030
Cholesterol mg 352
Stigmasterol mg 1
Campesterol mg 3
Beta-sitosterol mg 11
Amino acids
Tryptophan g 0.136
Threonine g 0.528
Isoleucine g 0.608
Leucine g 0.954
Lysine g 0.800
Methionine g 0.340
Cystine g 0.245
Phenylalanine g 0.583
Tyrosine g 0.457
Valine g 0.678
Arginine g 0.644
Histidine g 0.264
Alanine g 0.598
Aspartic acid g 1.090
Glutamic acid g 1.508
Glycine g 0.361
Proline g 0.487
Serine g 0.806
USDA National Nutrient Database for Standard Reference, Release 22 (2009) From: http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
 
 
Eggs., scrambled, frozen mixture  
Nutrient Units Value per 100 grams
Proximates
Water g 72.70
Energy kcal 133
Energy kJ 556
Protein g 13.10
Total lipid (fat) g 5.60
Ash g 1.10
Carbohydrate g 7.50
Fiber dietary g 0.0
Sugars, total g 7.50
Minerals Calcium, Ca mg 17
Iron, Fe mg 0.23
Magnesium, mg 10
Phosphorus, mg 30
Potassium, K mg 147
Sodium, Na mg 162
Zinc, Zn mg 0.14
Copper, Cu mg 0.030
Selenium, mcg 22.9
Vitamins
Vitamin C mg 0.0
Thiamin mg 0.010
Riboflavin mg 0.300
Niacin mg 0.090
Vitamin B-6 mg 0.010
Folate, total mcg 17
Folic acid mcg 0 0
Folate, food mcg 17
Folate, mcg_DFE 17
Choline, total mg 192.6
Vitamin B-12 mcg 0.17
VitaminA mcg_RAE 21
Retinol mcg 0 0
Carotene, beta mcg 246
Carotene, alpha mcg 0
Cryptoxanthin, beta 0
Vitamin A, IU 410
Lycopene mcg 0
Lutein + zeaxanthin mcg 0
Vitamin E (alpha-tocopherol) mg 0.84
Vitamin E, added mg 0.00
Vitamin D (D2 + D3) mcg 1.2
Vitamin D3 (cholecalciferol) mcg 1.2
Vitamin D IU 48
Vitamin K (phylloquinone) mcg 1.8
Lipids
Fatty acids, total saturated g 1.052
4:0 g 0.000
6:0 g 0.000
8:0 g 0.000
10:0 g 0.000
12:0 g 0.000
14:0 g 0.009
16:0 g 0.717
18:0 g 0.318
Fatty acids, total monounsaturated g 2.339
16:1 undifferentiated g 0.057
18:1 undifferentiated g 2.272
20:1 g 0.004 0
22:1 undifferentiated g 0.000
Fatty acids, total polyunsaturated g 1.778
18:2 undifferentiated g 1.635
18:3 undifferentiated g 0.115
18:4 g 0.000 0
20:4 undifferentiated g 0.019
20:5 n-3 (EPA) g 0.001
22:5 n-3 (DPA) g 0.000
22:6 n-3 (DHA) g 0.005
Cholesterol mg 65
USDA National Nutrient Database for Standard Reference, Release 22 (2009) From: http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
 

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