Poached eggs are a nutrient-rich food that provides a range of essential vitamins and minerals. One large poached egg contains approximately 70 calories, 6 grams of protein, and 5 grams of fat. In terms of vitamins, poached eggs are an excellent source of several B vitamins, including vitamin B12, riboflavin (B2), and folate (B9). They are also a good source of vitamin D, which is important for bone health, and vitamin A, which is essential for healthy vision and immune function.
Nutritional Content of Poached Eggs
A large poached egg contains a range of vitamins and minerals, including:
- Vitamin B12: 0.6 micrograms (25% of the Daily Value (DV))
- Riboflavin (B2): 0.2 milligrams (10% of the DV)
- Folate (B9): 23.5 micrograms (6% of the DV)
- Vitamin D: 40 International Units (10% of the DV)
- Vitamin A: 240 International Units (5% of the DV)
- Vitamin E: 0.5 milligrams (3% of the DV)
- Vitamin K: 0.3 micrograms (0.4% of the DV)
In addition to these vitamins, poached eggs are also a good source of minerals such as iron, zinc, and potassium. The nutritional content of poached eggs can vary depending on the size of the egg and the cooking method used.
Vitamin Content of Poached Eggs by Size
The vitamin content of poached eggs can vary depending on the size of the egg. Here is a breakdown of the vitamin content of poached eggs by size:
| Egg Size | Vitamin B12 | Riboflavin (B2) | Folate (B9) | Vitamin D | Vitamin A |
|---|---|---|---|---|---|
| Small | 0.4 micrograms | 0.1 milligrams | 18.5 micrograms | 30 International Units | 180 International Units |
| Medium | 0.5 micrograms | 0.2 milligrams | 22.5 micrograms | 35 International Units | 220 International Units |
| Large | 0.6 micrograms | 0.2 milligrams | 23.5 micrograms | 40 International Units | 240 International Units |
| Extra Large | 0.7 micrograms | 0.3 milligrams | 25.5 micrograms | 45 International Units | 260 International Units |
As shown in the table, the vitamin content of poached eggs increases with the size of the egg. However, it’s worth noting that the differences in vitamin content between egg sizes are relatively small.
Health Benefits of Poached Eggs
Poached eggs are a nutritious food that provides a range of health benefits. The high protein content of eggs can help to support muscle growth and repair, while the vitamin D content can help to support bone health. The choline content of eggs can also help to support brain function and development. Additionally, eggs are a good source of antioxidants such as lutein and zeaxanthin, which can help to protect the eyes against damage.
Poached Eggs and Heart Health
For many years, eggs were considered a food that could increase the risk of heart disease due to their high cholesterol content. However, more recent research has shown that the cholesterol in eggs has a limited impact on blood cholesterol levels for most people. In fact, a 2013 meta-analysis published in the journal BMJ found that eating an egg a day did not increase the risk of heart disease or stroke. The study suggested that the quality of the diet as a whole, rather than the inclusion of eggs, was a more important factor in determining heart health.
Are poached eggs a good source of vitamins?
+Yes, poached eggs are a good source of several vitamins, including vitamin B12, riboflavin, and folate. They are also a good source of vitamin D and vitamin A. The nutritional content of poached eggs can vary depending on the size of the egg and the cooking method used.
Can poached eggs help to support heart health?
+While eggs were once considered a food that could increase the risk of heart disease, more recent research has shown that the cholesterol in eggs has a limited impact on blood cholesterol levels for most people. In fact, a 2013 meta-analysis published in the journal BMJ found that eating an egg a day did not increase the risk of heart disease or stroke.
