Abstract
Eggs are packed with good nutrition in a small package. They are also easy to use and economical. Yet many people may not eat eggs because they are high in cholesterol. And high total cholesterol in the blood is a risk factor for heart disease.
Recent, expanded research, however, shows that eating up to one whole egg a day does not increase the risk of heart disease for healthy people.1,2 In fact, eating an egg a day raises blood cholesterol levels only a little for most people.
Doctors still advise people who are at high risk or have heart disease or type 2 diabetes to limit their intake of whole eggs and egg yolks.
Chosen at the level right for you, eggs can help get your day off to a great start at breakfast or provide quality protein for lunch or dinner.
Eggs Pack a Powerful Nutrition Punch
In just 70 calories, one large whole egg offers important nutrients.
The Anatomy of an Egg
Everyone is familiar with the yellow yolk at the center of the clear “white” that surrounds it. The yolk contains all the fat, about half the protein, and most of the vitamins and minerals in an egg. The white contains the same high-quality protein as the yolk. The white equals about 60% of an egg’s weight.
Egg substitutes (such as Egg Beaters ®) are made of real eggs minus the yolk and provide complete, high-quality protein without the fat and cholesterol of whole eggs.
What About Cholesterol in Eggs?
It’s no secret that eggs are high in cholesterol. Recent US Department of Agriculture measurements show that a large egg has about 185 mg of cholesterol.
Current American Heart Association guidelines do not set specific daily egg limits. Instead, the American Heart Association recommends that healthy people limit dietary cholesterol intake to 300 mg a day. One large whole egg contributes a little more than half of this recommended limit. The American Diabetes Association advises people with type 2 diabetes to limit cholesterol intake to 200 mg per day. Discuss with your health care advisor if you need to limit dietary cholesterol to a specific amount.
Take Advantage of Egg Substitutes
You can limit dietary cholesterol and still take advantage of egg’s nutrition by using egg substitutes. Made from eggs whites, they eliminate the yolk, with all the fat and cholesterol, and reduce calories by more than half.
Foods with more volume and protein lend themselves to helping people feel full and satisfied, which can be an effective weight management strategy. Egg whites provide nearly 3 times the volume and more than twice the protein of whole eggs for the same amount of calories. Research found that calorie for calorie, egg whites were more satisfying than whole eggs. Participants who had an egg white breakfast compared with the same calorie portion of whole eggs were more satisfied throughout the morning and consumed fewer calories during lunch. 3
Egg substitutes can be used in many ways. They make good scrambled eggs and omelets. They work well in casseroles and baked goods. Generally, about ¼ cup of egg substitute equals one large shell egg.
Use Eggs Safely
Because a very few eggs may contain salmonella or other bacteria that cause foodborne illness, protect yourself by handling all eggs safely. For more tips see www.HomeFoodSafety.org.
Purchase unbroken eggs.
Cook eggs completely. Yolks and whites should be cooked until firm, not runny.
Always refrigerate eggs. Place them in their original carton in the main body of the refrigerator. That location is cooler than the door. Ideal refrigerator temperature is 40°F or lower. Refrigerate dishes containing cooked eggs within 2 hours.
Cook Eggs in Healthful, Delicious Ways
Usually, it’s not the egg, but how we cook it and the high fat foods we serve with eggs that may contribute to increased cholesterol in the blood. Consider, for example, a typical breakfast of fried egg, bacon or sausage, and buttered toast.
Do you like your egg sunny-side up or scrambled? Use a little cooking spray in a nonstick pan rather than butter or other fat. Enjoy poached, hardboiled, and baked eggs. Use egg substitute for tasty scrambled eggs, vegetable-stuffed omelets, or casseroles.
Smart ways to add eggs to my diet
Egg sandwich, made with whole grain toast
Egg omelet with diced tomatoes and chilies
Scrambled egg in a cup, sprinkled lightly with cheese
For lower calorie versions, use egg whites, such as Egg Beaters® original or flavored varieties instead of eggs.
Footnotes
Science of Choice Fact Sheets are sponsored by the ConAgra Foods Science Institute. This handout is from your health care provider and provides a general overview that may not apply to everyone. Be sure to discuss how to use this information with your health care provider.