Eggs are a staple for breakfast and baking. They are well-known for being a great source of protein, but what else do eggs have to offer?
The most common variety of eggs found in grocery stores comes from chickens. Still, eggs from other birds like quails and ducks are also eaten regularly.
There are 70 calories in one large egg that weighs 50 grams. It contains six grams of protein, representing 12% of your daily value, and 185 grams of cholesterol, representing 62% of your daily value.
Other important nutrients in a large egg include:
- 1 gram of polyunsaturated fat
- 2 grams of monounsaturated fat
- 70 milligrams of sodium
- 6 grams of protein
Large eggs also provide:
- Vitamin D
- Vitamin B12
- Pantothenic Acid
Eggs and cholesterol. There was a time when eggs were considered a no-go for people watching their cholesterol since a single egg yolk contains 185 grams. However, in recent years doctors and scientists have begun to distinguish between cholesterol found in food and blood cholesterol levels.
Instead, the focus is shifting toward saturated and trans fats that contribute to bad cholesterol levels in your blood. In fact, eggs have good fats that help lower your risk of heart and cardiovascular disease.
Making healthier choices. Research shows that eating eggs in moderation doesn’t have a negative impact on your health. Ensure you eat a well-balanced diet and monitor your calorie intake overall without focusing on a single food too much.
If you want to watch cholesterol and eat fewer calories, consider eating the egg white only. The yolk contains the fat and cholesterol content of an egg. If you want to get the nutrition of egg without the less-healthy nutrients, take out the yolk before cooking with eggs.
Keep in mind that when you take away the yolk, you do lose many vitamins like A, D, E, and K. But egg whites do have fewer calories and no fat.
The white of an egg has:
- 4 grams of protein
- 55 milligrams of sodium
- 1.3 micrograms of folate
- 6.6 micrograms of selenium
- 2.3 micrograms of calcium
- 3.6 milligrams of magnesium
- 4.9 milligrams of phosphorus
- 53.8 milligrams of potassium
You can also make baked items healthier by removing the yolk. You can usually replace a single egg in a recipe for two egg whites.
Separating the yolk requires more handling of the egg, which may raise your risk of contracting salmonella. Make sure you wash your hands thoroughly after handling eggs while cooking.
Benefits of Eating Eggs
Several studies suggest that eating eggs lowers your risk of stroke and heart disease. While other studies have shown that eggs increase other health risks, it is important to remember that eating eggs is good for your diet as long as you maintain a healthy balance of nutrients.
If you’re concerned about the cholesterol in egg yolks, take the yolk out. Egg whites are high in protein and low in fat.
Risks of Eating Eggs
Even though eggs do have healthy fats, you still need to limit the fat in your diet, and 60% of calories in an egg come from fat. A diet high in fat puts you at a greater risk for heart disease and diabetes.
One study showed that people who eat the most eggs raise their chances of cardiovascular problems by 19%. Another study showed that people who eat three or more eggs per week raise their odds of diabetes by 39%.