Farm Fresh Egg Nutrition - Calories, Health Benefits, and More

Understanding Egg Nutrition and Calories

Eggs are one of the most nutritious foods available. They contain high-quality protein, vitamins, minerals, and antioxidants. When it comes to calories, the number can vary depending on the size and type of egg.

Breaking Down Calories in Eggs

The main nutrients in eggs that provide calories are:

• Protein
• Fat
• Carbohydrates

Most of the calories in an egg come from protein and fat. Let's look closer at how these nutrients contribute to the total calorie count.

Protein in Eggs

The protein content of an egg provides around 4 calories per gram. Protein helps build muscle, bone, and tissue in the body. The high-quality protein in eggs contains all 9 essential amino acids required in the diet.

Fat in Eggs

Dietary fat provides 9 calories per gram. The majority of fat in an egg is contained in the yolk. Egg yolk contains both saturated and unsaturated fatty acids like oleic acid and palmitoleic acid. The type of fat found in eggs can help reduce inflammation and risk of heart disease.

Carbohydrates in Eggs

Eggs contain extremely small amounts of carbohydrates, providing less than 1 gram per egg. Since carbohydrates provide 4 calories per gram, their calorie contribution is minimal.

Calories in Different Types of Eggs

Now that we know the sources of calories in eggs, we can look at how calories differ with egg sizes and types.

Chicken Egg Sizes

The four main sizes of chicken eggs are:

• Small
• Medium
• Large
• Extra large

As the size of the egg increases, both the total weight and nutrient content rises:

Egg Size	Weight	Calories
Small	38 grams	54
Medium	44 grams	63
Large	50 grams	72
Extra Large	56 grams	80

As you go from small to extra large eggs, the difference in calories is around 25 calories. So you get more protein, vitamins and minerals from larger eggs.

Double Yolk Eggs

Double yolk eggs are produced when a chicken simultaneously releases two yolks during egg formation. This results in a larger egg with two egg yolks inside.

Since these specialty eggs are essentially extra large eggs, they contain around 90 calories - slightly more than a single extra large egg.

Comparing Farm Fresh Eggs to Store Bought

When looking at farm fresh eggs, like the ones you get from a local farmers market, their nutrition is comparable to store bought eggs:

• Calorie count is similar
• Protein, vitamins, and mineral content are comparable

However, there are a few subtle differences between farm fresh and store bought eggs:

1. Enhanced Nutrients

The diet of hens on local farms, which includes plants and insects, can enhance the vitamin and antioxidant content of eggs namely vitamins A and E.

2. Thicker Shell and Whites

Since farm raised chickens live in less crowded areas, their eggs tend to develop thicker shells and egg whites.

3. Richer Color Yolks

The yolks of farm fresh eggs are usually deeper orange from high levels of carotenoids in grasses.

So when comparing calorie and macronutrient profiles, farm fresh eggs and store eggs are very close. But the enhanced micronutrients and quality traits give farm fresh eggs an advantage when available.

Farm Fresh Egg Calories and Nutrition Numbers

Looking at standard large, grade A eggs from farms, the nutrition facts are:

• Total calories: 72
• Protein: 6 grams
• Fat: 5 grams
• Carbs: 0.5 grams

As far as micronutrients in one large farm fresh egg:

• Calcium: 28 mg (2% DV)
• Iron: 0.8 mg (4% DV)
• Potassium: 63 mg (2% DV)
• Vitamin A: 260 IU (5% DV)
• Vitamin B12: 0.5 mcg (8% DV)

Meeting all the criteria for high-quality protein, farm fresh eggs provide all essential amino acids required each day for good health.

How Farming Methods Impact Egg Nutrition

The way hens are raised on farms can alter the nutritional quality of their eggs. Here are some farming methods that support egg nutrition:

Free-Range and Pasture-Raised

Allowing hens to freely roam outdoors and eat grasses and bugs enhances the levels of omega-3 fatty acids, vitamins A, E and carotenoids in eggs.

Organic Feed

Feed programs that are certified organic, non-GMO and provide high levels of vegetables and vitamin supplements maximize the quality of eggs.

Supplements

Some farmers add supplements like flaxseed to their feeds to increase levels of healthy fatty acids in eggs.

When possible, look for pasture-raised, organic eggs from farmers that optimize their feed and supplements.

Health Benefits of Eggs

Given their stellar nutrition numbers, eggs provide some great health benefits:

Boost Heart Health

Recent research found eggs do not negatively impact cholesterol and contain nutrients that support heart health like omega-3s and antioxidants.

Aid Weight Loss

Eggs help reduce calorie intake, control hunger, provide sustained energy and promote weight loss.

Support Eye Health

Lutein and zeaxanthin in eggs forms macular pigments that protect the eyes from sunlight damage and risk of cataracts.

Enhance Brain Function

Eggs are rich in choline, an essential nutrient needed to produce acetylcholine that helps regulate mood, memory and brain health.

Incredible Farm Fresh Egg Nutrition for a Low Amount of Calories

Understanding the number of calories and nutrition stats of farm fresh eggs can help guide daily egg intake. One large egg contains only 72 calories and provides 6 grams of protein along with vitamins, minerals, healthy fats and antioxidants.

Choosing eggs from small farms, where hens eat natural diets, provides superior quality and enhanced nutrition over store bought. With all the evidence showing eggs support good health, enjoying farm fresh eggs should be part of healthy, balanced eating.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.