Just remembering, When I still on Yogyakarta lived with my parent, usually every week we always do window shopping. And when come time for lunch, the favourite place is restourants which have Soto as their menu. Our family love that kind of restaurant due to service, just sit down and the soto and all additional side dish come to the table, need no order. It’s kind a saving time right? A bowl of Soto always be accompanied by fried tofu, fried tempe, intestine satay, shells satay, our favourite quail’s eggs satay, and the others. Before we have the lunch, there always a conversation,
“Don’t eat any quali’s egg, it has a higher level of cholesterol. Better you eat a chicken’s one !” said my mother to my father.
“Oh you’re too afraid, It’s not my daily food, I just eat it here.” my father replied
“It’s all up to you.”
Getting older, the level of cholesterol is one of indicator that should be monitored. Because mostly, the higher level of cholesterol is reflected by what kind of food the we eat. Exactly,every kind of eggs have a high level of cholesterol, but the question is, Is it true that the smaller one (quail’s) has a higher level of cholesterol that the bigger one (chicken’s) ?
Chicken : Ayam; Quail : puyuh; Duck : bebek; Turkey : kalkun; Goose : angsa
Cholesterol, people always frightened if know that they have a cholesterol. Well, there is some stigma in sorround me, that they believe that the normal is no cholesterol. It’s hard for me to explain that our body need cholesterol. Exactly, do you know what is cholesterol? The normal range in our blood? And the side effect if you have a higher level of cholesterol?
Cholesterol is a waxy steroid metabolite found in the cell membranes and transported in the blood plasma of all animals. It is an essential structural component of mammalian cell membranes, where it is required to establish proper membrane permeability and fluidity. In addition, cholesterol is an important component for the manufacture of bile acids, steroid hormones, and several fat-soluble vitamins. Cholesterol is the principal sterol synthesized by animals, but small quantities are synthesized in other eukaryotes, such as plants and fungi. It is almost completely absent among prokaryotes, which include bacteria.
However, as today’s testing methods determine LDL (“bad”) and HDL (“good”) cholesterol separately, this simplistic view has become somewhat outdated. The desirable LDL level is considered to be less than 100 mg/dL (2.6 mmol/L), although a newer target of < 70 mg/dL can be considered in higher risk individuals based on some of the above-mentioned trials. A ratio of total cholesterol to HDL—another useful measure—of far less than 5:1 is thought to be healthier. Of note, typical LDL values for children before fatty streaks begin to develop is 35 mg/dL.
|Level mg/dL||Level mmol/L||Interpretation|
|< 200||< 5.0||Desirable level corresponding to lower risk for heart disease|
|200–240||5.2–6.2||Borderline high risk|
|> 240||> 6.2||High risk|
The risks of high cholesterol are quite clear. If you look at populations of people, the higher the cholesterol, the higher the level of heart and blood vessel disease. Like atherosclerosis, stroke, heart failure due to infartion, etc.
Exactly, cholesterol is synthesised on our body called cholesterol endogen that need to synthesize other substance in our body. This kind of cholesterol can be substituted by the cholesterol from the outside, called cholesterol exogen. This kind of cholesterol can be gotten from our food. Well, if you can’t control the food that you eat, on the consequent you will get the slight increase of your cholesterol level. So many foods have been claimed and blamed to became the cause of hypercholesterolemia. One of them is egg.
Egg is source of protein and choline. The below is table that show us the nutritious value of the eggs.
|Nutritional value per 100 g (3.5 oz)|
|Energy||647 kJ (155 kcal)|
|Aspartic acid||1.264 g|
|Glutamic acid||1.644 g|
|Vitamin A equiv.||140 μg (16%)|
|Thiamine (Vit. B1)||0.066 mg (5%)|
|Riboflavin (Vit. B2)||0.5 mg (33%)|
|Pantothenic acid (B5)||1.4 mg (28%)|
|Folate (Vit. B9)||44 μg (11%)|
|Calcium||50 mg (5%)|
|Iron||1.2 mg (10%)|
|Magnesium||10 mg (3%)|
|Phosphorus||172 mg (25%)|
|Potassium||126 mg (3%)|
|Zinc||1.0 mg (10%)|
|For edible portion only. Refuse: 12% (Shell). One large egg is 50 grams.
Percentages are relative to US recommendations for adults.
Source: USDA Nutrient databas
Well, the highlight one that I wanna discuss is the cholesterol. There is a phenomenon in our society that blame quail egg has more cholesterol than the chicken. Let’s see the explaination below.
Eggs and cholesterol / saturated fat, per 100 grams ( a bit under 4 ounces ) of egg:
Chicken eggs average out with an eggs cholesterol level of 548 mg and 3.3 gms saturated fat
Duck eggs average out with an eggs cholesterol level of 880 mg and 3.7 gms saturated fat
Quail eggs average out with an eggs cholesterol level of 839 mg and 3.6 gms saturated fat
Turkey eggs average out with an eggs cholesterol level of 995 mg and 3.6 gms saturated fat
Goose eggs average out with an eggs cholesterol level of 851 mg and 3.6 gms saturated fat
The cholesterol level is red highlight. Comparing with the chicken eggs, quail eggs have a greater level of cholesterol. This kind of explanation and table always be shown to us on magazine, or anything that discuss about the cholesterol level of egg. Well, read that again. Let’s see, that is the level of cholesterol level of the egg per 100 grams. Not a single egg. See, the normal chicken egg is 50-55 grams, which means for that research need 2 eggs. Don’t be shocked, for that reasearch, need 9-11 quail eggs, because the weight of quail’s is 9 grams. I think that not fair enough. Well, even there’s no information about the this, I believe we have the same mind, I totally believe that 11 quail eggs have a higner level of cholesterol than 2 chicken eggs.
How abaout if we compare just one quail egg and one single chicken egg?
Eggs and cholesterol / saturated fat, per one egg:
One Chicken egg has cholesterol of 201 mg and 1.6 gms saturated fat (55 gm egg)
One Duck egg has cholesterol of 621 mg and 2.6 gms saturated fat (70 gm egg)
One Quail egg has cholesterol of 76 mg and 0.3 gms saturated fat (9 gm egg)
One Turkey egg has cholesterol of 747 mg and 2.9 gms saturated fat (80 gm egg)
One Goose egg has cholesterol of 1226 mg and 5.3 gms saturated fat (145 gm egg)
Ok, there’s so much different from this comparation than the one above it. One quail egg just has 76 mg cholesterol, lower than chicken, 201 mg. 3 quail eggs are equal with 1 chicken egg. Now, the question is now, why do people always blame that quail egg has a great number of cholesterol level?
Let’s see the pictures below
Well, usually, we just eat 1 egg in our meals. Quail’s? The quail usually serve in our meal as a side dish in form of satay which consist of 4-5 quails egg. Based on explaination above, 1 quail egg has 76 mg cholesterol multiply by 5, we got 380 mg of cholesterol. It’s higher than one sunny side up egg which just has 201 mg of cholesterol.
Exactly, the cholesterol level of quail egg is the lowest, but the problem is, it’s not enough if just eat 1 egg, 4-5 is a minimal number in satay, don’t forget sometimes 1 satay also not enough :-p
So, don’t blame the quail egg if your cholesterol level is slightly increase after eat it. Blame your habbit that eat quail egg more than one :-p
Hope it usefull !