Eggs are a nutritious food with many health benefits, such as being rich in betaine and choline which are good for the heart. However, each type of egg will have certain strengths and limitations.
Eggs are a familiar food in every family and are considered a great source of nutrition. However, many people are confused about which type to choose to eat for more nutrition. In fact, the nutrients that poultry eggs can provide to humans are the same as other foods, mainly including: protein, fat, vitamins, minerals and carbohydrates. However, there are indeed some differences between the above types of eggs between chicken, duck, goose, and quail eggs.
CHICKEN EGGS – THE MOST POPULAR CHOICE
Chicken eggs are considered “nutritional heroes” thanks to the balance of protein, vitamins and minerals. The protein content in eggs is usually over 10%, egg yolks have a higher protein content than egg whites. In terms of information content in eggs, chicken eggs have the highest.
Image of chicken eggs
A chicken egg weighing about 50 grams provides about 68 kcal , 6 grams of protein and vitamins B2, B12 and D to help strengthen the nervous system and cardiovascular health. In particular, chicken eggs are easy to digest, suitable for all ages, from young children to the elderly.
DUCK EGGS – RICH IN FLAVOR AND ENERGY
With high levels of vitamins A, B, D and calcium, duck eggs are a great choice for workers who need to replenish their energy. Rich in flavor and higher in nutrients than chicken eggs, each duck egg provides 130 kcal and 9 grams of protein. This type of egg is especially rich in vitamin A, which is good for the eyes and bones. However, its higher cholesterol content makes it unsuitable for people with heart problems.
GOOSE EGGS – THE “KING” OF ENERGY
With their super-large size, goose eggs provide outstanding energy: 266 kcal and 20 grams of protein per egg! This is a great choice for people who need nutritional supplements, especially pregnant women. However, goose eggs are also very high in cholesterol.
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QUAIL EGGS – SMALL BUT POWERFUL
Quail eggs are an ideal source of iron, vitamins A, B1, and B2. With 5 quail eggs, you get about 80 kcal and 7 g of protein. This type of egg is suitable for children, people who need to supplement micronutrients or are anemic.
Image of quail eggs
WHICH OPTION IS BEST ?
Each type of egg has its own advantages:
Chicken eggs: Suitable for everyone thanks to their balanced nutrition.
Duck eggs: For people who do heavy work and need a lot of energy.
Goose eggs: A high-energy choice but should be limited due to high cholesterol.
Quail eggs: Rich in micronutrients, ideal for young children and anemic people.
The most important thing is to eat properly, combined with a reasonable diet. No matter what type of egg you choose, your health is the most important thing!