Eggs are a very popular breakfast dish, which is incredibly nutritious.
Over the years, eggs received a bad reputation for their cholesterol and fat content, but doctors and experts proved that they’re actually heart-healthy and good for you.
Eggs are rich in various minerals, such as phosphorus. But exactly how much phosphorus is in eggs? Are eggs high in phosphorus?
Are eggs high in phosphorus?
Eggs are a great source of phosphorus, regardless of the way they’re prepared. While different preparation methods yield different phosphorus contents, eggs are rich in phosphorus as well as other minerals and vitamins.
What’s more, eggs are very high in protein, a macronutrient that helps you stay full and the one that many people don’t get enough of.
How much phosphorus is in eggs?
How much phosphorus an egg contains depends on the cooking method. Some of the most common ways to cook eggs and their respective phosphorus contents are:
What’s more, most phosphorus is found in the egg yolk. One egg white contains only 4.9 mg of phosphorus, and one egg yolk provides you with 66.3 mg of phosphorus.
Eggs whites mostly consist of protein and small amounts of selenium, whereas yolks are where most of the nutrients are found. But it doesn’t mean that you should only consume yolks, as they are much higher in calories and don’t contain essential protein.
So, eating whole eggs is the best option.
Are eggs healthy?
Most of the calories in eggs come from protein and fat. These two nutrients are very filling and help you stay satisfied after eating.
This prevents overeating, which makes eggs a great food for a weight loss-friendly diet.
What’s more, eating a hard-boiled egg after working out can help your muscles recover faster and replenish your energy levels, which is especially important if you’re weight lifting.
Over the years, people have been advised against eating too many eggs as they’re very high in cholesterol.
But studies show that dietary cholesterol has minimal effects on the cholesterol levels in your blood. In fact, getting enough cholesterol from your food forces your liver to produce less, improving your overall cholesterol profile.
What’s more, eating eggs can help lower plaque buildup in the arteries, preventing various cardiovascular issues.
Eggs are also rich in a special nutrient called choline. This micronutrient is incredibly important for your brain, liver, and heart.
Low levels of choline have been linked with liver disease, heart conditions, and neurological disorders.
Luckily, one large egg provides you with a lot of choline, helping you lower the risk of developing these serious conditions while improving your health.
Eating eggs can also help you load up on lutein, a type of antioxidant that helps protect your eyes and prevent macular degeneration.
Found primarily in the yolk, lutein helps protect your eyes from the sunlight as well as from vision impairment in the elderly. It’s a very powerful antioxidant, and eggs are one of its best sources.
So, adding eggs to your diet can have incredible benefits for your eyes.
Can you take in too much phosphorus from eggs?
Even if you were to eat eggs every day for breakfast, you’d be very unlikely to take in too much phosphorus from them.
While eggs are high in phosphorus, they’re also incredibly filling. Most people eat up to three eggs in one meal, which is not nearly enough to get too much phosphorus.
What’s more, your body works carefully at removing excess of any mineral from your body, including phosphorus.
So, as long as you’re healthy and don’t suffer from kidney problems, you should be able to eat eggs without worry.
Are omelets high in phosphorus?
One omelet made with a large egg contains 98.8 mg of phosphorus, which is 10% of your daily recommended need for this mineral.
This is a great amount, especially considering that a regular omelet isn’t too caloric but still high in protein and other nutrients.
Omelets are also an easy way to add eggs to your diet if you don’t like boiled eggs since you can add other ingredients, such as spices.
What’s more, many people make omelets with vegetables, cheese, and other ingredients.
Some of these foods are high in phosphorus, so you can further increase your intake of this mineral as well as other micronutrients and plant compounds.
In addition, adding vegetables to your omelet can help you feel fuller faster, preventing overeating and weight gain.
Are scrambled eggs high in phosphorus?
Scrambled eggs made with two large eggs contain around 208 mg of phosphorus, making it a great source of this mineral.
Depending on how you prepared your scrambled eggs – whether you add butter or oil or other ingredients – the phosphorus content may increase along with the calories.
On the bright side, scrambled eggs are a very healthy and filling dish that provides you with various vitamins and minerals, including riboflavin, vitamin B12, and selenium.
Is quail egg high in phosphorus?
One quail egg contains around 20.3 mg of phosphorus. Quail eggs are slightly higher in phosphorus than regular eggs per calorie and gram.
Unfortunately, they’re not as commonly consumed as chicken eggs and other types.
They are primarily a delicacy served in restaurants, but it’s good to know that they still make for a good source of phosphorus.
Is duck egg high in phosphorus?
Duck eggs are the highest in phosphorus, with one egg providing you with 154 mg of phosphorus.
They’re also rich in other nutrients, such as iron, zinc, folate, and pantothenic acid. Duck eggs are also larger than chicken eggs, and their yolks tend to be creamier.
These eggs are still commonly sold, but many people simply don’t buy them anymore.
Conclusion
Eggs make for a great source of phosphorus as well as other vitamins, minerals, and even macronutrients.
They’re especially high in protein, which helps you stay full, thus preventing overeating.
With all of these benefits, eggs are one of the healthiest foods on the planet and can make for a great addition to any diet as a source of protein and phosphorus.