When cooking lite and healthy, eggs as a nutritional ingredient are hard to replace. They are inexpensive, contain high-quality protein and filled with nutrients. There are a lot of questions about the calories in an egg. Let’s answer that question right now, there are  75 calories in eggs. When you go to the supermarket and buy eggs. You’ll find that there are a lot of choices. From color, size to how the eggs are laid.

Here are 6 important points to keep in mind:

1. Color eggs.
White eggs are usually the cheapest, they are the least expensive to produce. Brown eggs come from larger chickens who require more food, more time to produce and lay the eggs. That the reason the price is higher of brown eggs. Sometime you’ll encounter light blue or light green eggs at specialty grocery markets. These come from a special breed of chicken called the Araucana, also known as a South American Rumpless originating from Chile. There are no nutritional differences between white and brown eggs. Contrary to what most people think, brown eggs aren’t healthier than white eggs. So it’s more a question of our own ethical and budgetary responsibility of which one we choose. But anyway it’s the content of the egg what matters.

2. The nutrition of an eggs
The white of an egg account for 2/3 of it’s weight, and 1/2 of it’s proteins and minerals. The yolk contributes the remaining 1/3 of the weight and most of the fat and calories (76% of the calories of an egg). The yolk also contains the vitamins and anti-oxidants.

3. Specialty eggs
There are also eggs on the market with omega 3. These eggs contain a little bit more of it due to a special diet of algae the chickens eat. However the amount the eggs contain are small, and these eggs are more expensive than normal ones. So it’s better to skip these and buy other kinds of food of supplements.

4.At the supermarket
When you are in the supermarket ready to put the eggs in your shopping cart. Open up the box first and check if there are no cracks in any of the eggs. Take the eggs home quickly, when and if possible keep them cool in a insulated bag. During 1 hour in room temperature eggs age more quickly than a week in the fridge.

5. At home.
Once your home store the eggs on the middle shelf of your fridge, because that’s one of the coldest spots inside. In contrary to the eggs keeper on the door, that’s one of the warmest spots. Keep the eggs in the original box so they won’t absorb odors from other foods. Eggs can remain in the fridge for about a month after the sell by date. If they are approaching the end of their shelf life just hard boil them. Hard boiled eggs last an extra weeks.

6.Substitutes and alternative practices

For those who are afraid of the fat ratio and the high cholesterol of eggs can separate the yolk and just use the egg white. For people who what to substitution for eggs when baking as a rising or binding agent, ground flax seeds or potato flour can be used. You can also use tofu as an binding agent. Other alternatives are applesauce, arrowroots and bananas.

So you see there is more to egg nutrition than just the calories in eggs and  cholesterol.