Cracking recipes

Eggs are, hands down, the most versatile food on earth. You can make them scrambled, poached or fried and eat them for every meal of the day (come on, you know you love eating an omelette for dinner). Here are some fresh and inspiring ways to eat our gloriously tasty eggs.


Nutritional value

A (very) good egg

Eggs are one of the most nutritious foods money can buy. They’re a natural source of many nutrients, protein, vitamins and minerals. Perhaps best of all, an average egg contains just 80 calories. They’re naturally rich in vitamin B2 (riboflavin), vitamin B12 and vitamin D. They also contain vitamin A and a number of other B vitamins including folate, biotin, pantothenic acid and choline. Eggs also contain essential minerals and trace elements, including phosphorus, iodine and selenium. With the guidelines on consumption because of their cholesterol content now removed, eggs are a healthy, convenient fast food for all the family.

They’re so versatile too – simply visit our Cracking Recipes section to find fresh ways to serve Mother Nature’s perfect food.

Nutritional Information Per Medium Sized Egg (58 grams) Per 100 grams
Energy kcal (calories) 66 131
Energy kJ 227 547
Fat (g) 4.6 9.0
Saturates (g) 1.3 2.5
Monosaturates (g) 1.7 3.4
Polyunsaturates (g) 0.7 1.4
Carbohydrates (g) trace trace
Sugars (g) trace trace
Protein (g) 6.4 12.6
Salt (g) 0.20 0.39

Healthy protein comes egg shaped

At Birds Bros, protein comes in one shape but in many different sizes and varieties.

Whether you’re vegetarian, have a beef about climate change, or are simply looking to swap carbohydrates for healthy protein as part of a diet, our eggs shape up perfectly.

Eggs are a great source of efficient, high quality protein; a large egg contains approximately 7.5g of this important micronutrient.

What’s more, eating eggs before or after exercise won’t just top up your energy level: as part of a balanced diet they can actually help your muscles develop and recover better.

Both the white and yolk of an egg are rich in nutrients – proteins, vitamins and minerals- whilst the yolk also contains cholesterol, fat soluble vitamins and essential fatty acids.

No wonder they find flavour with just everyone.


Eat to your heart’s delight

The answer to the question ‘are eggs good for you’ is a resounding yes! Better still, recent advice from the Food Standards Agency has confirmed that British Lion Eggs are now safe to be eaten runny or even raw by everyone, including pregnant women, babies and vulnerable groups such as the elderly, particularly since they’re no longer linked with an increase in cholesterol.

Fresh eggs are one of nature’s most nutrient-dense foods, and fit easily into many diets – vegetarian too, as a protein substitute – and lifestyles. Their nutrients are particularly important for many people – and several of them are not found in many other foods.

Best of all, there’s no limit on how many you can eat each week. So crack on, and enjoy!

Bird Bros Eggs