Zinc in Eggs

Eggs, A Favorite Choice Among Dieters

This is due to the low calorie, high protein values found within the incredible, delicious egg - and they can be prepared using a multitude of cooking methods, producing totally unique flavors.

For example, a fried egg is simply allowed to cook in margarine or minimal oil and removed from the pan while scrambled eggs are mixed with a dash of milk and beaten before being cooked.

Yet, scrambled eggs are totally different in texture and flavor than fried.

Cholesterol Concerns, Recommended Daily Amount for Eggs

They do contain a substantial amount of cholesterol and the current advisory is one per day, including amounts used to prepare foods at meal time. For example, if you eat one for breakfast, then you might want to pass up quiche for lunch.

Because they are a natural food, we're personally torn over the 'safe suggested amounts' advised in the daily diet.

Many low carbohydrate plans contain several eggs per day in the menus.

Perhaps time will unveil secrets involving this marvelous food - whether too much of a good thing isn't so good after all, or if too much has absolutely no ill effect on the arteries over long term.

Another great plus for this natural food? A healthy dose of zinc at 0.75 milligrams per one extra large size.

Zinc Milligrams in Eggs

Raw State	100 grams	large	x-large	jumbo	1 cup	medium	small
Calories	143	72	80	90	347	63	54
Zinc Milligrams	1.29	0.64	0.72	0.81	3.13	0.57	0.49

Egg substitute contains less than fresh at 0.18 milligrams per 0.35 ounces.

One omelet prepared with a large egg contains about 100 calories and 0.66 milligrams of zinc. The increased is a product of added ingredients and the element of heat used in preparation.

Let's look at the amounts of this essential mineral contained in other cooked recipes based on one large egg.

Cooked State	Fried Egg	Poached	Scrambled	Hard Boiled
Calories	90	72	91	78
Zinc Milligrams	0.64	0.64	0.63	0.52

Dieting Tips

Because eggs are a rich source for protein, they make an excellent choice for anytime of the day.

Keep a half-dozen boiled eggs in a sealed container in your refrigerator for a quick breakfast or snack choice.

For egg salad, smash one boiled with a fork. Add a teaspoon of Miracle Whip Light or reduced fat Mayo, a teaspoon of sweet pickle relish and a couple of dashes of ground paprika, ground black or white pepper and salt.

Mix well before spreading onto bread, toast or crackers. Making your grain selections 'whole grain based' will add more nutritional values.

Other Proteins for Zinc Include Nuts & Seeds

Some of the best choices for this vital mineral include pecans, chestnuts, English walnuts, pumpkin seeds, almonds and sunflower seeds.

As a note, where nuts are concerned, the chestnut is the lowest calorie nut - so if you're dieting, keep this in mind. One cup contains only 350 kcals. How does that compare to other nut choices? One cup of pecans contains 684 kcals.

Zinc Contained in Eggs, Nuts, Seeds MG = Milligrams
Based on Stated Serving Size	MG
Egg, whole, raw, fresh per 1 extra large size	0.72
Seeds, sunflower seed kernels, dry roasted, with salt added per 1/4 cup	1.69
Nuts, almonds - 1 oz (24 nuts)	0.87
Nuts, coconut meat, dried (desiccated), sweetened, shredded per 1 cup	1.69
Seeds, pumpkin and squash seed kernels, roasted, with salt added - 1 oz (142 seeds)	2.17
English Walnuts - 1 oz (14 halves)	0.88
Pecans - 1 oz (20 halves)	1.28
Chestnuts, European, roasted	0.82
Fast foods, croissant, with EGG, cheese, and bacon - 1 croissant	1.90

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