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Eggs are perhaps the most important but under-rated food product in a Sri Lankan diet. Eggs are one of the cheapest sources of high quality protein. They also packed with a variety of nutrients including minerals (such as zinc, iron, iodine and phosphorus), and vitamins (such as Vit. A, D, E, B1, B2, B12, Niacin, pantothenic acid, folic acid, biotin and choline). All of this, and an egg only contain 85 calories of energy and only 5.0 grams of fat.
Satiety is the feeling of fullness after eating a specific food. Satiety Index is a score of ‘feeling full’ after eating a specific number of calories of a particular food type. Different foods are scored and compared to a base value of 100, which is assigned to 240 calories of White Bread.
Foods scoring higher than 100 were judged to be more satisfying than white bread, while those under 100 were less satisfying. Foods that have a higher satiety index keep hunger down longer, and would be better choices for those who want to lose weight.
A high satiety index (150) of an egg means that, calorie for calorie it is very filling; while you get a lot of nutrition from an egg, you also feel full after consuming it. Thus, you will tend to eat less unhealthy foods and studies have shown that an egg each morning helps in a weight reduction program.
Nutritional Information
Eggs & Health
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Amount per 100g liquid egg
Energy
Kcal
151
Protein
g
12.5
Fat
g
11.2
Cholesterol
mg
391
Minerals and Trace Elements
Sodium
mg
140
Potassium
mg
130
Calcium
mg
57
Phosphorus
mg
200
Magnesium
mg
12
Iron
mg
1.9
Zinc
mg
1.3
Copper
mg
0.08
Iodine
µg
53
Selenium
µg
11
Chlorine
mg
160
Sulphur
mg
180
Vitamins
Vitamin A
µg
190
Vitamin D
µg
1.8
Vitamin E
mg
1.11
Vitamin C
mg
none
Thiamin (vitamin B1)
mg
0.09
Riboflavin (vitamin B2)
mg
0.47
Niacin
mg
0.1
Vitamin B6
mg
0.12
Folate
µg
50
Vitamin B12
µg
2.5
Biotin
µg
20
Pantothenic Acid
mg
1.77
Choline
mg
250
% of Reference Nutrient Intake
For adult female
For adult male
4
3
14
12
19
19
7
11
10
7
19
19
10
8
16
14
9
9
22
18
13
13
87
87
Source: Food Standards Agency, UK (2002)
Food (100g)
Energy (kcal)
Protein (g)
Calcium
Phospherous
Egg
160
13
67
240
Beef
124
20.4
13
150
Fish
130
19.4
314
280
Chicken
110
26.5
25
245
Soy bean
432
35.5
240
230
Milk
67
3.3
120
90
Fruits
Bakery Products
Breakfast Cereals
Bananas
118%
Cake
65%
Muesli
100%
Apples
197%
Doughnuts
68%
Cornflakes
118%
Oranges
202%
Cookies
120%
All Bran
151%
Crackers
127%
Porridge/Oatmeal
209%