In this article, we will answer the question “Do eggs contain calcium?”, and what plant-based foods contain calcium.
Do eggs contain calcium?
One boiled egg (100g) offers 50 mg of calcium. Most of the egg calcium is concentrated in the yolk part. Besides calcium, eggs provide copper, potassium, iron, phosphorus, selenium, zinc, manganese, etc.
Why are eggs the healthiest food on the planet?
Whole eggs are incredibly nutritious
The nutrients in a whole egg are enough to nourish the growth and development of a chicken embryo. A single large egg offers the following vitamins and minerals.
|Vitamin B12 (Cobalamin)||9% of the RDA|
|Vitamin B2 (Riboflavin)||15% of the RDA|
|Vitamin A||6% of the RDA|
|Vitamin B5 (Pantothenic acid)||7% of the RDA|
|Selenium||22% of the RDA|
In addition to the above-mentioned vitamins and minerals, eggs also provide calcium, iron, potassium, folate, manganese, zinc, vitamin E, etc.
Eggs do not raise bad cholesterol and improve your blood cholesterol profile
Eggs have earned a controversial reputation in the past few years due to their high cholesterol content. A single large egg contains 212 mg of cholesterol which is undeniably high.
But studies have shown that dietary cholesterol does not raise your blood cholesterol levels and egg cholesterol does not lead to heart diseases.
Your liver is the natural production house for cholesterol. When you consume more cholesterol from dietary sources, your liver slows down the production of cholesterol and vice versa.
Eggs raise blood HDL levels and suppress LDL levels by converting them into one of its less problematic subtypes. This subtype plays no role in increasing the risk of heart disease.
A study showed that eating 3 eggs a day could reduce insulin resistance, elevate HDL, and the size of LDL particles in people with metabolic syndrome.
Eggs are a rich source of Choline, an important nutrient for the brain
Choline comes under the category of B-complex vitamins. It plays an important role in maintaining cell membranes and is involved in the synthesis of the neurotransmitter acetylcholine.
A large egg offers 112g of choline. The other best source of choline is beef liver. Choline deficiency leads to liver and heart disease, neurological disorders. It also increases the risk of neural tube defects and a decline of cognitive function in infants.
Eggs contain a high-quality protein with a perfect amino acid profile
Eggs are given the perfect biological value of 100. The BV of other foods is measured in comparison to the eggs. Moreover, eggs contain all the essential amino acids, making them a source of high-quality proteins.
What plant-based foods are rich in calcium?
Seeds such as poppy, sesame, celery, and chia seeds are rich sources of calcium. A single tablespoon (9 grams) of poppy seeds contains 127 mg of calcium, which is equivalent to 10% of the recommended Daily Value (DV).
In addition to being rich in calcium, these seeds also provide important fatty acids. For example, chia seeds are a rich source of both calcium and omega-3 fats.
An ounce (28 grams) of Parmesan cheese contains 242 mg of calcium, equal to 19% of the DV.
Moreover, dairy calcium has a high biological value. Studies have proved a link between consuming dairy and a reduced risk of heart diseases.
Aged hard-cheeses contain lactose in small amounts, making them suitable for lactose intolerants. Refrain from eating too much full-fat cheese since it is packed with calories, saturated fat, and sodium.
A single cup (245 grams) of plain yogurt provides 23% of the DV and 1 cup (245 grams) of low-fat yogurt provides 34% of the DV for calcium. Greek yogurt has less calcium but more protein. Moreover, yogurt is a rich source of probiotics, phosphorus, potassium, and vitamins B2 and B12.
Sardines and canned salmon
A 3.75-ounce or 92-gram of canned sardines provide 27% of the DV, and 3 ounces (85 grams) of canned salmon with bones offers 19% of the DV for calcium. Sardines are categorized as small fish, making them less susceptible to mercury toxicity.
Besides, sardines and salmon are packed with selenium that combats the bad effects of mercury. Other than being rich in calcium, sardines and salmons offer a good dose of high-quality protein and omega-3 fats.
Beans and lentils
One cup of 172g serving of winged beans offers 244 mg of calcium, equivalent to 19% of the DV. Besides calcium, beans, and lentils are a powerhouse of nutrients like protein, iron, zinc, folate, potassium, and magnesium.
Other FAQs about Eggs that you may be interested in.
In this article, we answered the question “Do eggs contain calcium?”, and what plant-based foods contain calcium.