Eggs have a low magnesium content. Although they contribute to the daily intake of magnesium, we have to eat many magnesium-rich foods to meet our daily needs.
What’s the magnesium content of eggs?
Whole eggs have approximately 11.4 mg of magnesium per 100g. A whole egg provides 5.7 mg of magnesium. This dose is 1.4% of the Daily Value (DV). In fact, two eggs provide 2.8% of the DV, whereas 3 eggs provide 4.1% of the DV.[1]
The white of an egg has more magnesium than the yolk. In fact, approximately 80% of magnesium of egg is found in its white. Only 20% of the magnesium of an egg is found in the yolk.
Does cooking methods affect the magnesium content of eggs?
Actually, magnesium isn’t vulnerable to heat, cold, or any processing method. Therefore, omelet, scrambled, hard-boiled, poached, or Benedict eggs have a similar magnesium content. Raw and cooked eggs have 11-12 mg of magnesium per 100g.
Only dried eggs have a significantly higher magnesium content. Dried whole eggs have 49 mg of magnesium, whereas dried white has 88 mg of magnesium per 100g.
You can find a wide variety of dried egg powders on Amazon.
Do we absorb magnesium of eggs?
We absorb approximately 30-50% of magnesium of food. The absorption rate depends on the consumed dose. We absorb less magnesium when we get higher doses of magnesium. On the contrary, we consume more magnesium of eggs or other magnesium-rich foods, if we’re deficient in magnesium.[2]
Common foods high in magnesium
Magnesium is naturally found in both animal (milk, dairy, fish, meat) and plant-based foods, as well as certain beverages. Green leafy vegetables, legumes, pulses, nuts (e.g. walnuts), seeds, whole grains, and certain fruits are good sources of magnesium. In general, foods high in fiber are also high in magnesium.
If you want to boost your daily intake of magnesium, consume a serving of pumpkin or chia seeds, almonds, and spinach. They’re the richest common foods in magnesium. They provide 19-37% of the required daily intake per serving!
Moreover, banana and avocado are the richest fruits in magnesium.
In addition, tap, mineral or spring water can be a good source of magnesium. But the amount of magnesium in water significantly varies. It ranges from 1 mg per liter to more than 120 mg per liter!
Unfortunately, dietary surveys in the United States consistently show that many people consume less than the recommended daily intake of magnesium. But, following a well-balanced, plant-based diet can provide more than enough magnesium for healthy people.
You can boost your daily magnesium intake with dietary supplements. You can find a wide variety of magnesium supplements on iHerb.
Always consult your physician before changing your diet or taking dietary supplements.
Nutritional value of eggs
Eggs are good for you because they’re packed with many vitamins and minerals. such as choline, vitamin A, vitamin B12, vitamin D, omega-3s, zinc, iron, calcium, and lecithin!
Also, eggs support weight loss as they’re low in calories.
However, we should eat eggs in moderation because they contain cholesterol and saturated fats.
