Eggs 101

Egg Nutrition

The Importance of Protein

A number of bodily functions are dependent on the presence of protein in the diet, or more specifically, amino acids. Our bodies digest dietary proteins and break them down to amino acids, which are then shipped off to different parts of the body.

Eggs are considered a ‘complete protein’ as they contain all nine essential amino acids along with a wide array of other vitamins and minerals. The natural protein from an egg is best-absorbed and utilized by the body, and therefore egg protein is considered to be the gold standard of protein quality. All other protein sources are measured with respect to the egg.

Egg Protein Can Help You Lose Weight

In a recent study, an egg-based breakfast was compared to a bagel-based breakfast containing the same number of calories. Researchers found those who ate two eggs and toast for breakfast lost 65% more weight, had an 83% greater reduction in waist circumference and experienced higher energy levels than those who ate a bagel and yogurt for breakfast.

Biological Value of Egg Protein

Eggs have the highest biological value of any food protein, which means the amino acids found in eggs are converted into body tissue more efficiently than any other known dietary protein. Egg protein (along with milk and soy protein) possesses the highest possible Protein Digestibility Corrected Amino Acid Score (PDCAAS), the most commonly used measure of protein quality. One large egg contains about 6 grams of high-quality protein, which makes it an ideally-packaged amino acid component for refueling after exercise.

Care & Quality

Egg Farmers

Canadian farmers have been leaders in the development of on-farm HACCP standards for egg production. HACCP stands for Hazard Analysis & Critical Control Points and is the internationally accepted method for enhancing food safety. HACCP principles have been incorporated into an on-farm food safety and biosecurity program called Start Clean-Stay Clean™ to which Manitoba farmers adhere.

Graders

Eggs travel from the farm to the grading station and then to the grocer’s cooler, all within a week. At the grading station, eggs are washed in a high-speed tunnel washer. Then the eggs pass over a strong light called candling, to remove any cracks or imperfections. Eggs that do not meet high standards are not classified as Grade A. Canada Grade A eggs must have a thick white (albumen) and well-centered yolk, a very small air cell and a clean, uncracked shell.

Processors

Regulated egg farmers in Manitoba produce about 69 million dozen eggs each year. About 55% of these eggs are sold to retailers and the restaurants. The remaining 45% of all grades and sizes are processed into liquid, frozen or dried form. Manitoba is home to one of the largest processors in Canada – Burnbrae Farms Ltd.

At the processing plant, special machines break thousands of eggs per day. The yolks and whites may be pasteurized and processed or special components extracted. These products are sold around the world. The shells can be recycled and used as a source of calcium. Processed eggs are used in the foodservice industry and as an important ingredient in many foods, including mayonnaise, noodles and baked goods. They are also used in pharmaceuticals, shampoo, pet foods and adhesives.

Making the Grade

Agriculture and Agri-Food Canada regulations define three quality grades that apply to eggs for sale to customers. These are:

• Grade A – sold at grocery stores
• Grade B – used mostly in bakeries
• Grade C – processed into pasteurized product

Only Grade A eggs are sized according to the weight of each egg:

• Jumbo – at least 70 g
• Extra Large – at least 63 g
• Large – at least 56 g
• Medium – at least 49 g
• Small – at least 42 g
• Pee Wee – less than 42 g

Canadian Food Inspection Agency (CFIA) inspectors monitor graded eggs to make sure they pass rigid standards.

Blood Spots
Blood spots are occasionally found on an egg yolk. These tiny spots are not harmful and are accidentally caused by blood or tissue rupture during formation of the egg. Less than 1% of eggs produced have blood spots.

Mass candling methods reveal most blood spots, and those eggs are removed, but, even with electronic spotters, it is impossible to catch all of them. If desired, the spot can be removed with the tip of a clean knife prior to cooking.

Yolk Colour
This is determined by the diet of the hen and does not affect the taste, nutritive value or quality of the egg. Hens fed a larger portion of wheat in relation to other components of the diet produce eggs with pale yolks. A diet containing a high proportion of yellow corn, for example, will result in eggs with much darker yolks. The choice of grains depend primarily on the availability of these crops.

Shell Colour
May vary from white to brown, depending upon the strain of the hen. There is no difference in taste or nutritive value between a brown-shelled and white-shelled egg.

Egg White Colour
Sometimes the egg white may have a greenish colour due to the presence of riboflavin (vitamin B12). Carbon dioxide in a very fresh egg may cause the white to be cloudy. In both cases, the egg is perfectly wholesome.

Types of Eggs

Omega-3 Eggs

Omega-3 eggs are from hens fed a diet that contains 10 to 20 percent flaxseed. Flax contains omega-3 polyunsaturated fatty acids which are important for lowering blood triglyceride levels and have been associated with a reduced risk of heart disease.

Health Canada’s Nutrition Recommendations for Canadians suggest a daily intake of 1 to 1.5 g omega-3 fatty acids. Only a limited number of foods are rich in Omega-3 fats (fish, fish oils, canola oil, soybeans, flaxseed and some nuts). Enriching eggs with omega-3 provides another dietary source of this nutrient. Omega-3 eggs contain 0.4 g omega-3 fatty acids compared to 0.04 g omega-3 fatty acids in regular eggs. Omega-3 eggs can also contain up to eight times more vitamin E than regular eggs.

Why is there interest in Omega-3 Fatty Acids?

It has been known for many years that polyunsaturated fatty acids play a role in reducing the risk of heart disease. Current research findings suggest that omega-3 fatty acids help lower blood triglyceride levels. Omega-3 fatty acids are also required for normal growth and development and good vision.

The omega-3 egg can provide approximately 1/4 to 1/3 of the recommended daily intake of omega-3 fatty acids. The omega-3 enriched egg provides a dietary alternative to fish for these essential fatty acids. They offer the consumer greater choice.

What are Omega-3 Fatty Acids?

Omega-3 fatty acids are one type of polyunsaturated fatty acid. A second type are called omega-6. Monounsaturated fatty acids are from the omega-9 family of fatty acids. Only omega-9 fatty acids can be synthesized by our bodies. We must obtain omega-3 and omega-6 fatty acids from the foods we eat.

Which came first… the chicken or the egg?

In this case it was the chicken! Omega-3 enriched eggs are produced by altering the diet of laying hens. Hens are fed a special diet which contains 10-20% ground flaxseed. Flaxseed is higher in omega-3 fatty acids and lower in saturated fatty acids than other grains. As a result, the eggs produced from hens on this feed formula are higher in omega-3 fatty acids. The total fat content of the egg and the cholesterol level remains very similar.

Organic Eggs

Organic eggs are produced by hens fed certified organic feeds. Organic eggs have the same nutritional content as regular eggs, but have been raised in a free-run/range housing environment. Check for a “certified organic” designation on the carton plus the name of the certifying organization.

Free-Run Eggs

Free-run housing gives hens access to the entire barn floor area. Hens are able to perch, scratch and lay their eggs in nesting boxes.

Processed Eggs

Processed eggs are shell eggs broken by special machines then pasteurized before being further processed and packaged in liquid, frozen or dried form. Though some products are available at grocery stores, many processed egg products are used by the foodservice and food manufacturing industries.