The egg convinces not only with the taste, but also with the diverse use. Whether as a breakfast egg, in baked goods and pasta, ready-made products or sauces, the egg is one of the most commonly used foods and is therefore hard to imagine the kitchen without it.
This is what you should know about the egg
First and foremost, the egg offers a lot of high-quality protein, which is especially in the yolk. From the body, this can be converted quickly and 100 percent into the body’s own protein. Whether for baked goods, mayonnaise, sweets, desserts or meatloaf, the egg is a very important ingredient thanks to its foaming, emulsifying and other positive properties. Of course, it is also popular boiled, scrambled or fried. The first chickens were bred in Southeast Asia about 2,500 years ago. Via China and Egypt, the chicken eventually made its way to Europe. In the 1950s, chickens for fattening and laying were selectively bred. There are now about 150 different chicken breeds. A distinction is also made between white and brown eggs. The eggs first mature in the ovaries to form ready yolk balls, which migrate from the ovary to the oviduct, where they are encased by the egg white. The egg then receives its shell in the egg holder, with the brown eggs being pigmented at the end. However, the color of the shell has no influence on the taste or quality of the egg. It depends only on the breed of chicken as well as the color of the earlobe. The chickens that have red lobes usually lay brown eggs and chickens with white lobes lay white specimens. The egg consists of the shell, albumen and yolk. The egg white differs greatly in composition from the yolk. The latter has a higher density of nutrients and less water. The egg white surrounds the yolk and performs a protective function thanks to its bacteriostatic effect. Chicken eggs, which consist of an air-permeable lime shell, are classified by size: XL eggs weigh more than 70 grams, L eggs 65 to 70 grams, M eggs 60 to 65 grams and S eggs 50 to 55 grams. In taste, the egg is neutral.
Importance for health
First and foremost, the egg offers a lot of high-quality protein, which is especially in the yolk. From the body, this can be converted quickly and 100 percent into the body’s own protein. But at the same time, the egg also has a high fat content. Therefore, it should be consumed in moderation. The egg contains, except vitamin C, also all important vitamins and is therefore considered very healthy. Depending on its size, an egg contains on average more than 30 percent of the daily requirement of vitamin D and almost 40 percent of the daily requirement of vitamins K and B12. These vitamins promote the absorption of calcium and improve blood clotting and formation. The contained vitamins A and B, for example, have a positive influence on vision and they strengthen the nerves. In addition, the chicken egg provides important trace elements and minerals, such as phosphorus, calcium and iron. However, the exact content of nutrients found in the yolk and egg white always depends on what the laying hens have eaten. Another role in the quality of eggs is played by the feed and the way the animals are kept. Chickens which were fed with fresh plants and seeds, insects or snails laid eggs with higher nutrient content.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 155 | Fat content 11 g |
| Cholesterol 373 mg |
Sodium 124 mg |
| Potassium 126 mg | Carbohydrates 1.1 g |
| Protein 13 g |
Dietary fiber 0 g |
One egg in the average size covers about 35 percent of the daily requirement of vitamin D, which is very important for building and maintaining bones and teeth. The need for vitamin B12 is also covered to the same extent, although this vitamin is particularly beneficial for vegans and vegetarians, since it is absorbed exclusively through animal foods. In the body, this promotes the formation of red blood cells and thus increases oxygen uptake. The egg also contains calcium, selenium and zinc. This protects the body from free radicals.
Intolerances and allergies
In general, the egg is well tolerated, but some people suffer from chicken egg allergy, which can be diagnosed by various skin/blood tests. In this case, the body has a severe defensive reaction to certain proteins found in the egg white and, less commonly, in the yolk. The therapy consists of a change in diet. That is, egg and egg products must be eliminated from the diet.
Shopping and kitchen tips
Who does not know how long the egg is still durable, this can be tested. For raw eggs, this is done by adding water and a tablespoon of salt to a glass. If the egg is fresh, it will sink to the bottom. If it remains on top, it is only edible when heated through. Eggs can be kept in the refrigerator for up to three weeks, although extreme temperature fluctuations shorten the time. Eggs develop their full flavor about three to four days after laying. They taste best up to two weeks after the date of laying. It is recommended to buy eggs from free-range or, even better, organic farming to support animal welfare. The eggs should also be kept for at least two weeks. Eggs that have been laid in Germany instead of just being packed bear the mark “DDD” on the packaging or the “D” on the shell as well as a six-digit code. The fourth digit indicates the type of farming from which the eggs originate. 1 stands for free-range, 2 for intensive free-range, 3 for barn-raised, 4 for aviary-raised and 5 for cage-raised. The latter eggs should not be purchased for the love of the animals.
Preparation tips
Eggs can be used in a variety of ways. They can be eaten raw or cooked. In terms of nutrients, there is little difference. However, cooking the eggs is recommended because it kills salmonella or other pathogens. To avoid salmonella, eggs should always be taken out of the refrigerator just before they are broken and used immediately. The boiled egg is very popular for breakfast. The same goes for the fried fried egg and the scrambled egg. Good combination partners are fresh herbs, spicy sauces, various vegetables such as cauliflower, mushrooms, peppers or asparagus, but of course equally ham. The hard-boiled egg is often used to prepare an egg salad. Stirred with milk and flour, delicious egg pancakes are made, which are especially popular with children. For dishes prepared with raw eggs, such as tiramisu or spaghetti carbonara, use very fresh eggs.
