Eggs are the healthiest and nutritious foods that are available easily because of its inexpensiveness. It is an excellent source of protein exists in the white region along with a significant proportion of vitamins and minerals. Selenium, vitamin D, B6, and B12; and minerals such as phosphorus, zinc, iron, and copper are rich in egg white. Similarly, egg yolk contains more calories and dietary cholesterol. Fat-soluble vitamins A, D, E and K, and lecithin are present in good percentage in egg yolk.
How Much Vitamin B12 Is In One Egg?
Vitamin B12 in Chicken Eggs
Eggs are abundant sources of several nutrients necessary for the proper functioning of the human body. Eggs are naturally high in vitamin B12, also called as cobalamin. It is the most concentrated source of vitamin B12 by weight when compared to milk and meat. 100 grams of chicken eggs contain 18% of the vitamin B12 i.e. each egg contains 0.89 micrograms of vitamin B12. A single large chicken egg contains roughly 72 calories.
B12 in Other Eggs
Duck eggs have 3.8 micrograms of vitamin B12 and contain 129.5 calories. Duck eggs are very high in cholesterol, however, so they should be consumed in moderation and avoided by individuals sensitive to dietary cholesterol. A quail egg also contains 5.8 % of the daily value for vitamin B12. One goose egg provides 122% of the daily value of vitamin B12. Fish eggs, better known as caviar can provide 10 times more vitamin B12 than chicken eggs. This food is rich in vitamin A, C, E, and B12. It is also packed with minerals like zinc, iron, calcium, and phosphorus. One tablespoon of caviar provides 3.2 micrograms of vitamin B12 and 40 calories.
Pros and Cons of Eating Eggs
Although eggs are abundant sources of vitamin B12, they are also loaded with saturated fats, which can cause lipid deposits in your arteries that can lead to high blood pressure, stroke, and heart disease. Consuming eggs every day can put you at risk for cardiac disease by increasing your blood-cholesterol levels. The high caloric content may lead to weight gain if you eat too many. Eating the egg white alone can avoid the risk of cardiac disease.
Egg yolk has about 213 mg of cholesterol, and the daily recommended intake of cholesterol is 300 mg per day if you are healthy. Those who have cardiovascular disease, diabetes or a high LDL (“bad”) cholesterol level should limit their intake to less than 200 mg per day. That means one whole egg is over the limit.
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