Eggs are one of the most nutritious and versatile foods around. Who’d have thought that a humble egg could contain the level of nutrition that it does! With their delicious mild flavour, eggs are adaptable and can be added to/used in a variety of dishes that can be eaten at any time of the day.

A whole egg has about 334,4 kJ, nearly 5 g of fat, (most of which is the good monounsaturated type) and less than 200 mg of cholesterol. A single egg contains nearly 6 g of protein, with more found in the white than the yolk. For example, an omelette that’s been made with four egg whites, has 14 g of protein, no fat, no cholesterol and comes in at around 294,6 kilojoules.

Eggs are considered to be one of the highest quality proteins around. They contain all the essential amino acids, your body uses to build vital proteins like hormones, enzymes and muscle tissue. Egg yolks contain lutein and zeaxanthin, two naturally occurring pigments and choline, a nutrient that supports the health of cell membranes*. In addition, egg yolks are one of the few natural sources of vitamin D, which can contribute to normal absorption of calcium.

Eggs also have lower levels of perishability than fresh meat, fish or poultry. When properly refrigerated, a box of eggs can stay fresh for nearly three weeks after being bought!

If you think that eggs are just a breakfast food, think again! Veggie omelettes can be a light (but satisfying) dinner, scrambled eggs are great in a wrap for lunch and a sliced hard-boiled egg on a whole grain cracker is a terrific snack!

With all they’ve got going for them here’s something else to consider sometimes you don’t even need a pan to cook them!

Next time you’re in a hurry in the morning try this:

Spray a coffee mug with pan spray, then crack in your eggs or egg whites. Beat quickly with a fork, and microwave on high for about a minute and a half, stirring once halfway through the cooking process. The eggs will become light and fluffy. Eat them as they are, or top with a few slices of avocado or a spoonful of salsa for a quick meal or snack.