What came first - the egg or the controversy about its health benefits? There are few foods that are said to be healthy one day, but the next day they are not, as is the case with eggs.
Controversy mostly revolves around cholesterol in eggs, on which research is mixed. The American Heart Association recommends that healthy adults consume no more than 300 milligrams of cholesterol per day. One large egg has 186 mg of cholesterol, and a small one has 141 mg, according to USDA. But in recent years, scientists have begun to question whether the cholesterol in eggs is as bad for you as previously thought. For example, a 2013 meta-analysis published in the journal BMJ found that eating one egg a day was not associated with an increased risk of heart attack or stroke in healthy people.
Aside from the cholesterol issue, eggs are an extremely healthy food. Eggs are an excellent source of choline and high-quality protein, vitamin B12, phosphorus and riboflavin. In this article, learn about the calories, nutritional values and impact of eggs on your health.
Table of nutritional values of eggs per 100g
| Nutritional value of eggs | Per small egg (48 grams) | Per medium egg (58 grams) | Per large egg (78 grams) | Per 100 grams |
|---|---|---|---|---|
| Calories | 54 | 66 | 90 | 131 |
| Fats | 3.7g | 4.6g | 6.2g | 9g |
| Proteins | 5.2g | 6.4g | 8.7g | 12.6g |
| Carbohydrates | 0g | 0g | 0g | 0g |
| Sugar | 0g | 0g | 0g | 0g |
How many calories do eggs have?
Note that the nutritional calories listed are for a whole, regular egg with no added ingredients. When you add oil or butter to a pan to fry an egg or serve it with bacon, sausage or cheese, the calorie count increases. Egg yolks also have a different number of calories than egg whites. A 17-gram egg yolk contains 56 calories, while a 34-gram egg white contains 18 calories.
However, just because egg whites have fewer calories doesn't necessarily mean they're healthier than egg yolks. Your body needs adequate calories each day to function optimally and help you feel better.
How many carbohydrates do eggs have?
Eggs almost do not contain carbohydrates in general, their greatest nutritional value is in the amount of protein and healthy fats. Eggs score very well on a scale called the satiety index, which is a measure of how satiating a food can be. For this reason, it is not surprising to see studies showing that eating eggs for breakfast can lead to weight loss.
How much fat do eggs have?
All the fat in an egg is in the yolk. Not only do egg yolks contain healthy fats, but they also contain a handful of important fat-soluble nutrients such as vitamins A, D, and E, as well as the antioxidants lutein and zeaxanthin.
How many egg whites do they have?
People often think that protein is only found in egg whites, because egg whites are made up of only protein. However, the yolk contains up to half of the protein in the egg. For example, in a large egg that contains about 7 grams of protein, 3 grams will come from the yolk and 4 grams from the albumen.
Therefore, eating the whole egg – not just the egg white – is the way to get the most protein and nutrients from this food.
How much fiber do eggs have?
Eggs are packed with protein, but they are not a good source of fiber. You can change that by adding some chopped vegetables like spinach, broccoli, artichoke or avocado.
Eggs and health
When it comes to meeting your daily nutritional needs, eggs are pretty hard to beat. Eggs are a valuable source of high-quality proteins - at the same time, they contain 13 essential vitamins and minerals, in addition to essential omega-3 fatty acids and antioxidants.
Eggs improve the level of "good" cholesterol
Eggs help increase high-density lipoprotein (HDL) levels—or "good" cholesterol as it's commonly known—and this is one of the reasons why eggs have been found to have little or no effect on heart disease risk.
It's low-density lipoprotein (LDL) – or "bad" cholesterol – that can threaten heart health. Meals high in saturated fat and trans fat, such as deep-fried fast food, are key culprits when it comes to increased LDL cholesterol risk levels.
Eggs are an excellent source of vitamin D
Egg yolks are one of the few foods that naturally contain vitamin D. Given that most of us are deficient in vitamin D, especially in the winter when there is not much sunlight, eggs can naturally help us compensate for this nutrient through our diet. A serving of two eggs provides 82% of the recommended daily intake of vitamin D – which makes them one of the most important sources of this essential vitamin.
Sometimes called the "sunshine vitamin," vitamin D plays an important role in the absorption of calcium and phosphorus—making it essential for maintaining healthy bones and teeth. Vitamin D also helps promote healthy muscle function and maintain the immune system.
Eggs are among the best dietary sources of choline
Choline is an important nutrient that is made in the liver, however, since most people do not produce enough choline to meet their daily needs, it should also be obtained from the foods you eat.
Similar to the function of B vitamins, choline is essential for normal cell function, playing a key role in brain and spinal cord development during pregnancy, cognitive development in infants and also helps reduce cognitive decline in the elderly. Until recently, the role of choline as part of a balanced diet was largely overlooked.
Eggs are a rich source of choline which makes eggs a very effective and easy way to meet your daily nutritional intake.
Eggs are a good source of Omega-3
Omega-3s are a special type of polyunsaturated fatty acids, and are a family of "essential fats" that play an important role in the way your cell membranes function—from heart and brain health to eye protection. As your body only produces a limited amount of Omega-3, it is beneficial to actively consume them through a variety of food sources.
Eggs are an incredible source of omega-3 fatty acids, providing an average of 180 mg per serving of 2 eggs, which is between 71-127% of the recommended daily intake for adults.
Oily fish is one of the most well-known sources of omega-3s, however, for people who avoid or cannot eat fish, eggs are a particularly beneficial source of these healthy types of fat.
Eggs contain antioxidants that are good for the eyes
Eggs contain a range of vitamins and minerals including vitamin A, vitamin E and selenium which all act as important antioxidants to support eye health, retinal function and help prevent degenerative vision as you age.
Eggs are rich in the antioxidants lutein and zeaxanthin, both of which have a protective role in reducing the risk of certain eye diseases, including cataracts and age-related macular degeneration. Research shows that the body absorbs these antioxidants better from eggs than from alternative plant sources.
Eggs and weight loss
Relatively few calories and a rich source of quality protein make eggs one of the best dietary options to help with weight control. Eggs' high satiety levels lead to less hunger and less desire to eat later in the day, meaning you'll be less inclined to reach for an afternoon snack.
