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The Mighty Egg!

The Mighty Egg!

by Niamh Lonergan | 24th Feb 2022

With Pancake Tuesday coming up, we decided to dedicate this week’s blog to celebrating the mighty Egg and all of its health benefits!

Nutritional Composition of Eggs

  • Protein – Eggs are a great source of high-quality protein, with an average egg containing around 7g protein, needed for muscle growth and maintenance.
  • Calorie controlled- the average egg contains 70kcals, making it an ideal choice for those looking to lose weight or just follow a healthy diet
  • Minerals – eggs are a great source of many important minerals including lutein needed for healthy eyesight and choline which is essential for memory and has been associated with reduced risk of heart disease.
  • Iron – Did you know that two eggs contain the same amount of iron as 100g spinach?
  • Vitamin D- eggs are one of the few dietary sources of vitamin D, with two eggs containing over a third of your Recommended Daily Intake. Combine that with some time spent outdoors in the sunshine or in the winter months a vitamin D supplement, and you’ll easily reach your daily intake!
  • Vitamin B12- Vitamin B12 is an essential nutrient for energy levels and nerve function. Two eggs provide you with all you need in a day!

Did you know, the egg yolk is the most nutritious part of the egg? Eating the whole egg instead of just the egg whites will provide you with more health benefits!

Myth Buster!

Although eggs contain some cholesterol, the amount of saturated fats we eat has more of an effect on the amount of cholesterol in our blood than the cholesterol we get from eating eggs. So, if you’re looking to reduce your cholesterol, you should be focusing on reducing the saturated fat in your diet rather than avoiding eggs!

In fact, eggs contain mostly polyunsaturated fat, which can actually lower blood cholesterol if one replaces food containing saturated fat with eggs.


In summary, eggs are a nutritional goldmine! The yolk is the most nutritious part containing protein, healthy fats and many vitamins & minerals including choline and B vitamins which are needed for energy and brain function. So, eggs are an egg-cellent part of a healthy, balanced diet!

Pancakes are a fun and tasty way to get eggs into your day! Pancakes sometimes come along with an unhealthy label, but there's a balance to be found about between partaking in social events such as Pancake Tuesday and still reaching your health goals. So, enjoy this Pancake Tuesday while reaping all the health benefits of the mighty egg!

Why not plan ahead and order our Protein Pancakes with Maple Syrup and a choice of BlueberriesRaspberries or Strawberries in advance for this year’s Pancake Tuesday! 


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