Eggs are among the most nutritious foods on the planet according to Iowa State University Extension and Outreach. One large egg has varying amounts of 13 essential vitamins and minerals and 6 grams of high-quality protein containing all the essential amino acids that humans need.
For as many nutrients as they have, eggs are a relatively low-calorie food with just 70+ calories in a large egg. There are no carbohydrates or sugars, and only 5 grams of healthy fat (7 percent of your daily recommended intake). Eggs are a source of choline, a nutrient that most people don’t even know exists, yet it is an incredibly important substance used to build cell membranes and produce signaling molecules in the brain along with various other functions. A single egg contains more than 100 mg of choline. Eggs are also an important source of the antioxidants lutein and zeaxanthin which are very important for eye health and can help prevent macular degeneration and cataracts in older adults.
It is true that eggs are high in cholesterol. In fact, a single egg contains 212 mg which is over half of the recommended daily intake of 300 mg. However, it’s important to know that numerous recent studies show that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood for the majority of people. In fact, egg consumption consistently leads to elevated levels of HDL (good) cholesterol and appears to change LDL (bad) particles from small dense harmful particles to large particles. Elevated HDL lowers our risk to many diseases and large particle LDL reduce risk of heart disease.
Egg nutrient composition varies depending on how the hens are fed and raised and is usually reflected in the color of the yolk. Eggs from hens raised on grass and sunshine and/or fed omega-3 enriched feeds tend to be higher in omega-3 fatty acids. Studies show that consuming omega-3 enriched eggs is an effective way to lower blood triglycerides.
The color of an egg’s shell has nothing to do with the nutrition. All eggs, no matter the color, are packed with the same protein and nutrients on the inside. The different colors, or the presence of spots or speckling, come from the genetics or breed of the hen. All eggs start out as white. Eggs that are not white have pigments deposited on them as the egg travels through the hen’s oviduct. Brown eggs tend to be more expensive which leads people to falsely believe that they are more nutritious or better in some way. Actually the high cost is due to the maintenance of the hens. Brown chickens are usually larger than the white breeds and require more food to make an egg justifying an increase in cost over white eggs.
Eggs can be prepared in many ways – fried, scrambled, soft boiled, hard boiled, poached, baked, or microwaved. Cooking eggs makes the protein in them more digestible. It also helps make the vitamin biotin more available for your body to use. Raw eggs should be avoided unless they are pasteurized according to the United States Department of Agriculture. Raw eggs may contain Salmonella, a pathogenic bacteria, which can cause food poisoning.
Article released June 14, 2021
