Which eggs are best for you and the chickens?

Brandon D. Wilson
6 min readAug 15, 2022

Many years ago, I had lunch at a Mexican restaurant and ordered a chorizo plate. For those who are unfamiliar, chorizo is a spicy Mexican sausage. I watched the cook as he prepared the meal. I was shocked as he cracked four large eggs onto the cooktop. He combined the eggs with chorizo and served it on a plate with refried beans, rice, and a flour tortilla. Of course, I ate the whole thing because that’s what I learned when I was a kid. Don’t waste! I don’t want to think about how many calories were in that meal, much less what it did to my blood glucose for the rest of the day. And I probably had pizza or pasta for dinner!

I understand that some people choose not to include eggs in their diet. Some people are allergic to eggs, which are among the eight most common food allergies, particularly for children. For the rest of us, eggs are a true superfood.

Benefits of eggs

According to the USDA, one large egg contains the following:

  • Calories: 78
  • Fat: 5g (About 1.6g is saturated)
  • Carbohydrates: 0.6g
  • Fiber: 0g
  • Sugars: 0.5g
  • Protein: 6g (mostly found in the egg white and including all 9 essential amino acids)
  • Sodium: 52mg
  • Cholesterol: 186mg (found in the yoke)

Eggs contain many fat-soluble vitamins and a range of other nutrients:

  • Vitamins A, B-complex, D, and K
  • Calcium — Important for bones and healthy functioning of muscles, brain, and nervous system
  • Iron — Allows oxygen to flow through the bloodstream
  • Selenium — Supports heart and brain health
  • Potassium — Supports heart and kidney function, healthy blood pressure, muscles, and metabolic health
  • Zinc — Protects the body from oxidizing effects of stress and supports the immune system
  • Folate — Important for cellular health
  • Lutein and Zeaxanthin — Antioxidants that support eye health
  • Choline — Used to build cell membranes and produce signaling molecules in the brain
Brandon D. Wilson