Egg information can confuse even the most discerning buyer. Once a staple food, eggs began to lose popularity because they were thought to be a source of cholesterol and promote disease
Recent research has disproved these claims, showing that eggs are a source of many important vitamins and other nutrients. The rise of high-protein diets has also helped put eggs in the spotlight as a healthy food. And the omelettes are just the beginning. Few foods can be cooked in as many ways as eggs, and they’re often an essential ingredient in recipes, whole or separately, to add richness to a pudding or to give a soufflé its fluffy texture.
But there’s a lot more going on underneath that shell than you might think. In this guide, you’ll learn everything you need to know about how eggs can be part of a healthy, balanced diet.
Frequently asked questions and answers about eggs
How many calories does an egg contain?
A large egg contains 72 calories. The yolk provides 55 of those calories while the white has 17.
How much protein is in an egg?
A large egg contains about 6 grams of protein.
Are egg yolks nutritious?
Yes, the yolk is packed with health-promoting vitamins and antioxidants. They contain vitamins A, D, E and K, choline and antioxidants such as lutein and zeaxanthin.
Are Egg Whites Healthier Than Whole Eggs?
While egg whites are a good source of protein and B vitamins, skipping yolks deprives you of satiating fats as well as the aforementioned vitamins and antioxidants.
Are Eggs Harmful to Health?
nope ! Eating eggs is associated with weight loss thanks to their high-quality protein. While they have previously been blamed for causing heart disease, new data suggests otherwise. Research on over half a million adults shows that eating up to one egg a day is actually associated with an 18% and
What’s in an egg? A closer look at the nutritional values
Eggs are a rich source of nutrients, especially in terms of protein, but also:
5 grams (g) of fat
The yolk provides all of the cholesterol, 186 milligrams (mg), or 62% of the recommended limit of 300 mg per day. Egg yolk is also rich in vitamins and contains all vitamins except vitamin C (ascorbic acid). Eating two eggs can provide up to 30% of the vitamins you need in a day.
What are the known health benefits of eggs?
Eating one egg a day has been proven safe for most people. It provides a filling mix of proteins and fats and contains a range of essential vitamins and minerals such as fat-soluble vitamin A, vitamin E, vitamin D and vitamin K, choline, an important nutrient for fetal development during pregnancy and vision-maintaining antioxidants such as lutein and zeaxanthin.
Eggs are also safe for people with type 2 diabetes, who are at higher risk of heart disease. A study of adults with type 2 diabetes or prediabetes found that people who ate an egg-rich diet for three months had no adverse effects on their cholesterol levels or inflammatory markers. Although people dealing with type 2 diabetes should limit the amount of eggs they eat, those looking to prevent the disease can safely eat one a day, researchers say.
How Eating Eggs Can Help You Lose Weight
Although you can eat eggs any time of the day, it’s no coincidence that eggs are most commonly eaten for breakfast. In a classic study of the calorie-equal breakfast with eggs, healthy obese or overweight adults who ate eggs as part of a weight-loss diet for eight weeks lost 65% more weight than Viennese eaters.
Further research seems to support the idea that you should swap a traditional high-carb breakfast for a high-protein, egg-based breakfast. A small study of men between the ages of 20 and 70 found that those who ate an egg-based breakfast consumed fewer calories during the day than those who ate a baked breakfast, likely because eggs suppress appetite hormones.
Eggs and Cholesterol: What you need to know about their relationship
Egg yolks have long been thought to contain cholesterol, a nutrient that could clog arteries and increase the risk of heart disease. For this reason, in 1968, the American Heart Association (AHA) recommended consuming no more than 300 mg of cholesterol (the cholesterol found in food) per day and eating no more than three eggs per week to reduce cholesterol.
However, recent research shows that eggs pose no risk to heart health in healthy people. Cholesterol is a necessary nutrient that helps your body make hormones and vitamin D. A study of over 800 men found that eating eggs — or cholesterol, for that matter — doesn’t increase heart disease risk, even in those genetically predisposed to higher cholesterol levels.
It’s also important to remember that although dietary cholesterol alone does not raise blood cholesterol levels, many foods, including eggs, which are high in dietary cholesterol are also high in saturated fat (a large egg contains 1.5 G). Consuming excess saturated fats can cause cholesterol to build up in the arteries, increasing the risk of heart disease.right up arrow Although one egg a day has been shown to be safe, ask your doctor what’s best is you and your health concerns.
How do you choose and store eggs for the best quality and flavor?
Open the carton and check that the eggs are clean, not cracked and note the expiration date. Eggs are best used within three weeks of purchase.r
If an egg breaks on the way home from the store, you can crack it into another airtight container and refrigerate to use within two days.
You can also whisk the yolks and egg whites together and freeze them (or freeze the egg whites alone) for up to a year.
All the ways to boil eggs in your home kitchen
One of the best things about eggs is their versatility in dishes, meaning they don’t have to be boring as long as you play around with the preparations, including:
Remember: To reduce the risk of foodborne illness, it’s recommended to boil eggs until firm, not runny. This means, for example, that ordering or cooking fried eggs is more difficult, not easier. If you plan to consume raw or undercooked eggs with runny yolks, it is best to use pasteurized eggs to avoid foodborne illnesses.
The health risk of eating raw eggs cannot be overlooked
Raw eggs can be contaminated with salmonella, a type of bacteria found in birds that gets into eggs before the shell forms. But the problem is, it’s impossible to tell just by looking at the eggs themselves. Symptoms such as diarrhea, fever, and abdominal pain can appear 6 to 48 hours after ingesting a tainted egg, but fortunately most people recover without treatment.
You can reduce your risk by storing raw eggs properly and by keeping them refrigerated. Also, do not eat eggs or foods containing eggs that have not been refrigerated for a long time (e.g. at a picnic or party). Avoid cracked eggs and be sure to cook the eggs thoroughly, the whites and yolks must be hard.
Despite their somewhat controversial past, eggs can be a wonderful part of a healthy diet, and even a heart-healthy diet when eaten in moderation. Their satiating protein can even help you when you’re trying to lose or maintain weight, and eggs also contain many essential vitamins that earn them a firm place in a nutritious diet. Knowing how to choose, store, and cook eggs is a great way to improve your diet.
* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.
Like our content?
Receive our latest publications directly in your mailbox every day free of charge
Egg white yolk eggs