Powdered eggs is a product made by completely dehydrating chicken eggs. It results in a far less perishable product, making them an excellent choice for long-term storage. They are also more portable than fresh eggs -- you can take them on camping and hiking trips without fear of eggs breaking and coating your equipment with yolk.
A 1-tablespoons serving of powdered eggs, the equivalent of 1 large egg when mixed with 1/4 cup of water, contains 30 calories. While reconstituted egg will not match the exact texture of a fresh egg, powdered eggs offer the benefit of fewer calories -- one large, fresh egg contains 50 calories. If you opt to use powdered eggs for breakfast, be sure to serve them with a side of fruit and a grain, such as a biscuit or toast. This not only provides you with a balanced meal, it helps you bring your breakfast into the ideal calorie range of 350 to 500 calories. Go Ask Alice!, Columbia University's Health Q&A; Internet Service, recommends that level of caloric intake to best meet your energy needs. Without adequate calories in the morning, your body might not have enough fuel to make it until your next meal.
Each tablespoon of powdered egg contains 2.3 grams of protein, accounting for approximately 9.4 calories. The process of dehydrating the eggs does damage the protein content -- a fresh egg provides 6 grams. Be sure to include a wealth of protein-rich foods in your meal plan; the Institute of Medicine recommends that women consume 46 grams of protein each day. Protein serves a secondary source of energy for your body -- carbohydrates serve as the main supply -- and aid your body in producing hormones and enzymes. Protein also plays a critical role in the effectiveness of your immune system and in muscle building.
A 1-tablespoon serving of powdered eggs contains 2 grams of fat compared to 5 grams in a fresh egg. Your body needs fat to function, but eating too much can put you at risk of obesity and obesity-related medical problems, such as diabetes, arthritis and heart disease. Ideally, your meal plan will include no more than 20 to 35 percent of calories derived from fat, approximately 44 to 78 grams if you follow a 2,000-calorie diet. If you monitor your diet for fat or are interested in lowering your fat intake, consider using powdered egg whites instead of regular powdered eggs. Egg whites contain zero fat, as well as fewer calories.
Vitamins and Minerals
One tablespoon. of powdered egg contains 5.5 to 7.1 percent of the daily recommended value of vitamin A, a vitamin important to your immune function, cell division and bone growth. It offers particular benefits for your eyesight, promoting improved night vision. Powdered egg serves as a good source of choline, too, providing 9.1 to 11.8 percent of the amount you should consume daily. Choline, a mineral, may reduce inflammation associated with a variety of diseases, according to a study published in the February 2008 issue of the "American Journal of Clinical Nutrition." Additionally, evidence in the July 2010 edition of the "American Journal of Clinical Nutrition" correlates choline consumption with healthy fetal development, making it a crucial nutrient if you're pregnant.
- U.S. Department of Agriculture National Nutrient Database: Egg, whole, dried
- Go Ask Alice: Breakfast: The First Chance to Fill Your Tank
- Institute of Medicine: Dietary Reference Intakes
- McKinley Health Center: Macronutrients: the Importance of Carbohydrate, Protein, and Fat
- McKinley Health Center: Facts About Fat
- Scrambled Egg image by Likilomi from Fotolia.com
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.