Eggs Nutrition Recipes Guide

Inside this guide

EGGS: NUTRITION & SOUTH INDIAN RECIPES Nutrition Reference  Educational Use Eggs are one of the easiest ways to add protein to a South Indian breakfast. Page 1 Eggs: Nutrition, Calories and South Indian Breakfast Recipes What is in an egg, how to close your protein gap, and 7 easy recipes with steps An egg gives about 6 g of complete protein for roughly 72 calories, plus choline, B12, vitamin D and selenium. South Indian breakfasts like idli, dosa and upma are rich in carbs but low in protein, so eggs are an easy way to complete your protein intake. This guide covers egg nutrition and calories, how cooking changes them, how much protein different breakfasts need, and seven recipes with ingredients and step-by-step instructions. 1. Nutrition in One Large Egg Approximate values Why this matters: One large egg is small but dense in nutrition. These are approximate averages for a large egg of about 50 g, and Indian eggs are often slightly smaller. NUTRIENT AMOUNT WHY IT MATTERS Calories about 70 to 75 kcal Low calories for the nutrition packed in. Protein about 6 g A complete protein with all essential amino acids, and well absorbed. Fat about 5 g (about 1.5 g saturated) Mostly unsaturated fats, which carry fat-soluble vitamins. Carbohydrate less than 1 g Fits easily into low-carb and balanced diets. Choline about 150 mg Supports the brain, memory and liver. Many people don't get enough. Vitamin B12 about 0.5 mcg Needed for nerves and red blood cells. Vitamin D about 1 mcg (about 40 IU) One of the few natural food sources of vitamin D. Selenium about 15 mcg Antioxidant mineral that supports the thyroid and immunity. Riboflavin (B2) and folate about 0.2 mg and 25 mcg Support energy production and cell growth. Vitamin A about 80 mcg RAE Supports eyes, skin and immunity.…