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9 Facts You Should Know About Egg Nutrition

Posted by Self Reliance Outfitters on July 30, 2013  

Eggs: they are compact, loaded with nutrients and versatile. Considering the value of egg nutrition, they are arguably the best survival food available. What’s more, if you’re concerned about sustainability (and who isn’t), the chicken egg offers a myriad of health benefits and nutritional value without harming the chicken.


We all know that eggs taste good and can easily be prepared in a variety of ways. However, are you aware of the many health benefits associated with egg nutrition?

  1. Protein. Eggs are a major, sustainable, non-meat source of protein. An egg nutrition fact worth considering is; one egg contains approximately six grams of protein. That compares to nine grams in a one-ounce slice of cheese or 22 grams in a three-ounce salmon filet.
  2. Vitamin D. Eggs are one of the few foods that naturally contain vitamin D, a substance that promotes good bone health, boosts the immune system and helps to fight depression. The vitamin D in eggs is contained exclusively in the egg yolk. There are few foods that can match the benefits of egg nutrition.
  3. Carotenoids. Egg nutrition also means they are a good source of carotenoids, believed by some sources to be an antioxidant. Eggs with darker yellow or orange yolks have more carotenoids than those with paler yolks.
  4. Sulphur.The high sulphur content in eggs helps to promote healthy hair and nails. You might not associate sulphur with egg nutrition, but it’s in there.
  5. Pastured Eggs. Several studies show that egg nutrition is increased in eggs from pastured chickens—those allowed to roam freely outdoors and eat a variety of foods—produce eggs that are lower in cholesterol and richer in vitamin A and Omega-3.

Other lesser-known facts about egg nutrition

Not only is the egg the best survival food, but it’s also one of the most interesting. For example, did you know that…

  1. Cloudy Means Freshness. The freshest eggs have cloudy whites. Older eggs have clear whites. Discard any eggs with pinkish yolks.
  2. Whites vs. Egg Yolks. Which is better? It depends on your point of view. The egg whites are lower in fat, but the egg yolks contain the majority of the nutrients. A few of the facts surrounding egg nutrition are personal preference.
  3. Brown Eggs vs White eggs. Some breeds of chickens lay brown eggs; others lay white eggs. Although brown eggs tend to be larger than white eggs, there is no difference in egg nutrition.
  4. Eggs By The Numbers. The average hen produces between 250 and 270 eggs per year and each egg takes approximately 24 to 26 hours to form. For survivability, considering chicken egg nutrition and production makes them a common sense staple for self-sufficiency.


The Pathfinder School offers a complete schedule of classes in bushcraft, sustainability and self-reliance at their facility in south-central Ohio as well as via their new, virtual classroom. The company also sells a full line of survival gear, including cooking gear, survival kits, books and DVDs and survival tools like knives, axes and hatchets.

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