Egg Nutrition
Eggs are inexpensive, versatile, easy to prepare, and popular with many kids. Eggs also provide key nutrients that are important to children’s diets.
Protein
In the Dietary Guidelines for Americans, eggs are included in the protein food group, along with seafood, chicken, soy foods, nuts, seeds, and red meat. According to the guidelines, children ages 9 to 13 should get five to six ounce-equivalents from this food group each day, while younger children might need only two to four ounce-equivalents. One egg counts as one ounce in the protein food group. While it’s helpful to have a sense of how much protein a child might need each day, remember that overall nutrition is the sum of more than just a single day of eating. If counting ounce-equivalents feels overwhelming, use the plate balance concept: Aim for your child’s plate to be one-third fruits and vegetables, one-third a protein-rich food (such as eggs), and one-third fiber-rich carbohydrates (such as whole-grain bread or pasta). It’s ideal to strive for variety in a child’s food choices. So, if an egg provides the protein at breakfast, opt for another type of protein at lunch and dinner. This not only provides nutrient variety but also texture and flavor variety. However, it’s also fine for them to eat eggs at more than one meal a day, as needed or desired.
Choline
Eggs are also a good source of choline. Choline is an essential nutrient that supports cognitive development. One large hard-boiled egg has about 147 mg of choline. The recommended intake for children is:
150 mg daily from 7 months to 1 year200 mg daily from 1 to 3 years250 mg daily from 4 to 8 years375 mg daily from 9 to 13 years550 mg daily from 14 to 18 years
So, one to two eggs daily will meet the requirement for younger children. Tweens and teens will need to get the rest of their allotment either from more eggs or other choline sources, such as meat, poultry, fish, dairy products, seeds, nuts, and whole grains.
Lutein and Zeaxanthin
Lutein and zeaxanthin are key nutrients that promote eye heath. These vitamins are carotenoids (yellow and red pigments) and are found in eggs as well as many vegetables. One hard-boiled egg contains 353 micrograms of lutein and zeaxanthin. However, there is currently no recommended daily dietary guideline for ideal amounts of lutein and zeaxanthin.
Eggs and Cholesterol
In addition to the importance of variety in nutrients, texture, and flavor, another important reason to ensure that eggs aren’t a child’s only source of protein is that eggs contain cholesterol. The American Heart Association recommends less than 300mg of cholesterol each day (less if you have heart disease or elevated LDL cholesterol). One large egg contains 187mg of cholesterol. Cholesterol is found in foods that come from animals. These other foods, including full-fat dairy products, red meat, shellfish, and chicken, all contribute to daily cholesterol intake and the 300mg limit. for example, an egg at breakfast (187mg), tuna at lunch (13mg in a half-cup tuna salad), whole milk yogurt for a snack (25mg in 5 ounces), and ice cream after dinner (29mg in 1/2 cup) would yield around 254mg for the day.
Egg Food Safety Preparation
Be safe when preparing and storing eggs, which should be refrigerated. Cook eggs until the yolks are firm and make sure any foods prepared with eggs are cooked thoroughly. Add calcium to scrambled eggs and omelets by incorporating milk and/or cheese. You can also add in chopped vegetables to increase the fiber and vitamin content of egg dishes. You can also serve with whole-grain bread to further boost fiber intake—this is important as studies show that egg eaters tend to eat less fiber.
