Egg

Eggs provide high-quality protein and vitamins along with iron and other trace minerals. Their positive contributions to the diet are similar to those of other foods in the meat, poultry, fish, eggs, dry beans, and nuts group on the U.S. government\'s Food Guide Pyramid. The Pyramid calls for two to three servings from this group daily.

Two to three ounces of lean meat, poultry, or fish constitute one serving. One egg can be substituted for one ounce of lean meat. An entrée that includes two eggs can be regarded as a full serving from the meat, poultry, fish, eggs, dry beans, and nuts group.

One large egg provides about six grams of protein, about half of which is in the egg white. Egg white is considered an ideal protein - the one by which all others are measured - because it contains all the essential amino acids in proper proportion for human nutrition. Eggs are also easily digested, making them valuable dietary components for the ill or convalescent. Of the total fat in an egg (about 4.5 grams), more than half is of the unsaturated variety.