Eggs are a good source of protein and contain many important vitamins and minerals, including calcium, potassium, and iron. All of these nutrients are vital components of a person’s diet.
According to the United States Department of Agriculture (USDA), one big, hard-boiled egg comprises around 78 calories.
Eggs were a controversial choice due to concerns about saturated fats and cholesterol, but researchers have since demonstrated that eggs have a number of dietary benefits.
- Calories: 78
Protein: 6.29 g
Total fat: 5.3 g
Carbohydrate: 0.56 grams
Dietary fiber: 0 grams
Sugars: 0.56 grams
Calcium: 25 milligrams (mg)
Iron: 0.59 mg
Phosphorous: 86 mg
Potassium: 63 mg
Zinc: 0.53 mg
Cholesterol: 186 mg
Folate: 22 micrograms
Vitamin A: 260 international units (IU)
Vitamin D: 44 IU
This report looks at the nutritional profile of eggs, as well as some of the most recent research into the risks and benefits associated with eating eggs.Nutritional profileEggs are a good source of antioxidants and protein.
1 big, hard-boiled egg weighing around 50 grams (g) contains the following nutrients, according to the USDA:
However, how a person cooks an egg slightly alters its nutritional profile. For example, the exact same 50 g of a whole, scrambled egg contains around 4.99 gram of protein and 36 IU of vitamin D, according to the USDA.Benefits
Eggs have many benefits — they’re a fantastic source of protein, fatty acids, choline, and antioxidants. Eggs are also rich in vitamin D, a nutrient that does not occur naturally in many common foods.
Several research studies have tested the nutritional value of eggs as part of the daily diet.
For example, one study in The FASEB Journal comprised 26 participants, ages 60–75, with obesity. The researchers asked them to consume either an egg based, high fat diet or a carbohydrate based, low fat diet for 2 weeks.
After 8 weeks, the scientists measured the participants’ body fat composition. Individuals who ate three whole eggs each day in a low carbohydrate diet lost more fat than those who ate a high carbohydrate, low fat diet.
However, it’s important to remember that the Egg Nutrition Center funded this study.
A meta-analysis in the Journal of the American College of Nutrition analyzed seven research studies concerning egg intake, heart disease, and stroke.
The researchers found that consuming to one egg each day helped decrease a person’s risk of stroke, but they didn’t observe an increase or a decrease in the participants’ risk of cardiovascular disease.
But, one study from the journal Heart that included data from half a million adults found that eating an average of one egg per day was significantly associated with a lower risk of cardiovascular disease.
A study in The American Journal of Clinical Nutrition looked at the effects of a high egg diet versus a low egg diet in people with diabetes. The group defined a high egg diet as eating two eggs every day on 6 days weekly and a low egg diet as eating fewer than two eggs weekly.
After 3 months, the researchers found that high egg intake didn’t affect the cholesterol levels of the participants. They did find, however, that a high egg diet may increase satiety, or feelings of fullness.
Eggs can be a healthy addition to the diet. To reap the nutritional benefits, someone can incorporate them into an assortment of meals. RisksA person can include eggs as part of a healthy diet.
Past controversy surrounding eggs and their nutritional value concerned the quantity of cholesterol in egg yolk. According to the American Heart Association (AHA), one large egg contains around 186 milligrams of cholesterol.
However, the secretaries of the US Department of Health and Human Services and the USDA removed the recommended daily limit for cholesterol in 2016.
This followed recommendations from dietary advisory committees, which noted that research has not demonstrated that dietary cholesterol — in foods like eggs — poses a danger to cardiovascular health or cholesterol levels in the body.
Most recently, a 2019 study in the journal Nutrients found evidence to support the omission, concluding that eating eggs is not associated with excess cholesterol levels in the body. The results are based on the Hellenic National and Nutrition Health Survey, which asked over 3,500 participants questions about their dietary habits.
If a person typically includes a healthy diet and is aware of the total daily intake of foods high in saturated fat, trans fat, and cholesterol, eating cooked, whole eggs is not likely to harm their health.
A bigger concern regarding egg consumption is that allergies are common, especially among children. In actuality, according to the American College of Allergy, Asthma & Immunology, around 2% of children are allergic to eggs.
Though many outgrow this allergy by age 16, some people experience reactions so severe that they cause difficulty breathing.
Some symptoms associated with an egg allergy include:
- a feeling of tightness in the throat
- stomach cramping
- swelling of the tongue and lips
If someone suspects that they or someone they know is having an allergic reaction to eggs, they ought to seek medical aid.
People with severe egg allergies may have to carry an epinephrine injector pen to treat the symptoms of an anaphylactic reaction.Adding eggs to the diet
A person can integrate eggs into their diet in a variety of ways, like by:
- Boiling, poaching, or scrambling the eggs
- making omelets or quiches that contain eggs or egg whites as well as vegetables and lean meats
- incorporating eggs to casseroles and adding vegetables or lean meats
- adding a boiled egg to a salad or having one as a snack
Eating hard-boiled, poached, or scrambled eggs can be very nutritious. To ensure that the eggs are a healthy addition, refrain from cooking them in butter or large fat oils.Summary
Eggs can be a healthy addition to any meal, or they can serve as a snack. A large, hard-boiled egg contains only 78 calories, as well as protein and vital nutrients, such as vitamin D.
Although nourishment experts have expressed some concern surrounding eggs’ cholesterol content, most recent research suggests that eggs do not adversely affect people’s cholesterol levels.
Anyone who has concerns about egg consumption, however, should talk to a doctor.