Chicken egg: nutrition and how to use it

Fun facts

• Every 100g of egg has about 143 kcal and 12.6g of protein. One medium egg (about 50g without the shell) gives you around 6g of protein and just over 70 kcal. A pocket-sized protein pack.
• Brown or white shells come from the breed of hen, not from better nutrition. A deeper or paler yolk mostly reflects what the hen ate.
• The yolk holds almost all of the egg's fat and vitamin A. 100g of egg carries about 160µg of vitamin A, so think twice before tossing the yolk.
• Eggs show up everywhere in Vietnamese home cooking: fried eggs, steamed egg with pork, caramelized pork with eggs, tomato egg soup. In the kOBE recipe library, chicken eggs appear in 335 dishes.

Choosing and storing

Pick eggs with clean, uncracked shells that feel heavy for their size. As an egg ages, the air pocket inside grows, so an egg that floats right up in a glass of water is an old one. Keep eggs in the fridge, pointy end down, on an inside shelf rather than the door that swings open all day. No need to wash them first, since washing strips the natural protective coating on the shell.

Cooking it well

Eggs taste best cooked just right: about 6 to 7 minutes for a jammy yolk, 9 to 10 minutes for hard boiled, then straight into cold water so they peel easily. Fry over medium heat so the white stays tender without burnt edges. If you are wondering whether to eat the whole egg or just the white, we cover it in egg whites vs whole eggs. At kOBE, eggs are also the base of Lean Mayo, a creamy sauce that is thick and clings like regular mayo.

Frequently asked questions