How Many Calories In An Egg? The Health Benefits Explained

Although eggs are a staple food for many people, they get a bad rap because of their cholesterol content. But you may be surprised to learn that eggs contain eight essential nutrients, protein, healthy fats, and antioxidants. Plus, they're affordable, easy to cook, and versatile. Believe it or not, the cholesterol in eggs is not associated with increased blood cholesterol. Here are some of the top reasons to eat eggs every day, and great ways to incorporate them into your daily diet.

nutritional value of eggs

A large egg contains many nutrients including:

70 calories

5 grams of fat

185mg of cholesterol

70mg sodium

0 grams of carbohydrates

0 grams of fiber

0 grams of sugar

6 grams of protein

1 mcg of vitamin D (6% (Daily Value) DV)

80 mcg of vitamin A (8% DV)

0.2mg Riboflavin (15% DV)

0.5 mcg of vitamin B12 (20% DV)

28 mcg of iodine (20% DV)

15 mcg selenium (25% DV)

150mg choline (25% DV)

Health benefits of eggs

Given the nutritional information, it's no surprise that eggs are synonymous with cholesterol. But recent studies have shown that cholesterol intake is not related to increased blood cholesterol. "Previous studies have confused the public about whether regular egg consumption is healthy due to fears of cardiovascular disease, but recent studies have debunked this idea," says nutritionist Elizabeth Shaw.

In fact, the American Heart Association recommends eggs as a source of protein in a heart-healthy diet. A study of more than 400,000 European adults found no association between egg consumption and cardiovascular disease risk. In fact, one study showed that high egg consumption reduces the risk of heart attack.

Another similar study found that eating an egg a day increased the risk of heart disease. In fact, the authors concluded that egg consumption may even reduce the risk of cardiovascular disease.

Eggs are the only natural food source of vitamin D, a nutrient that increases calcium absorption for healthy bones. Vitamin D plays a role in other body functions, such as fighting inflammation, cell growth, immune function, and glucose metabolism. The main source of vitamin D is sunlight, but blood levels vary depending on skin color, time spent outdoors, and geographic location. Most people suffer from vitamin D deficiency at some point in their lives, but one study found that eating an egg a day can prevent the deficiency that typically occurs during the winter months.

"Eggs are also one of the highest sources of choline, an important vitamin that most Americans don't get enough of in their diets," says Shaw. This little-known essential nutrient is involved in liver, brain, and muscle function, as well as metabolism and cell membrane composition. Choline is primarily involved in fetal brain and spinal cord development, making it an essential nutrient for pregnant women.

Additionally, the Academy of Pediatrics endorses choline as a brain-boosting nutrient and recommends that all pediatricians emphasize the importance of this nutrient for caregivers. Not surprisingly, "The 2020-2025 Dietary Guidelines for Americans recommend eggs as an important first nutrient for children because their overall nutrient profile supports growth and development," says Shaw.

Finally, eggs contain antioxidants called lutein and zeaxanthin, which are known to improve or prevent macular disease, a leading cause of blindness and visual impairment. Lutein and zeaxanthin help with cognitive function and reduce the risk of cancer and cardiovascular disease.

Are there any downsides to eating eggs?

People used to believe that dietary cholesterol was the cause of high blood cholesterol levels, but new research shows that saturated fat is actually the main cause of high cholesterol levels. The American Heart Association recommends consuming no more than 5% (11 grams) of calories from saturated fat.

One large egg contains 1.5 grams of saturated fat, or just over 13% of the daily value (on a 2,000-calorie diet). So eating more than one egg per day can actually add up, especially if you eat other animal foods. Although eggs have many health benefits, it's best to limit your consumption to just one or two eggs per day.

3 interesting facts about eggs

The color of the shell doesn't matter

Believe it or not, brown eggs are not more nutritious or better quality than white eggs. The only difference in the color of the eggshell is the bird that lays the egg. Chickens with white feathers lay white eggs and chickens with red feathers lay brown eggs.

And Shaw says that eggshells can be used for something; "Don't throw away the shell." You can use it as a nutrient-rich compost in your garden.

Most of the nutrients are found in the egg yolk.

"Contrary to what you see on social media, you want to eat the whole egg (yes, including the yolk) to get all the nutritional benefits," he says. Egg yolks contain the fat-soluble vitamins A, D, E, and K, as well as most nutrients, such as choline, lutein, and zeaxanthin.

Eggs are good for post workout recovery.

Studies show that eating at least 20 grams of protein after exercise increases muscle protein synthesis. And the protein that contains the amino acid leucine is very effective for muscle recovery and growth. One large egg contains 6 grams of high-quality protein with all nine essential amino acids (including leucine). Not to mention, eggs are cheap and easy to cook after a hard workout.

Healthy egg preparation

Eggs are a breakfast staple, but they're also good for lunch and dinner. Here are some creative ways to use eggs.

Breakfast. Easy Vegetable Omelet is an easy and delicious breakfast that can be made in minutes. Frittas and soufflés are two egg dishes that can be made for busy mornings.

lunch / brunch Invite your friends over for dinner and impress them with a healthy Quiche Lorraine or deviled egg fries. And if you're really hungry, opt for a double egg salad sandwich or a breakfast burger with an egg on the side.

Dinner. Make low-fat spaghetti carbonara, add an egg to your lunch plate for a quick and easy protein boost, or top your homemade ramen with a hard-boiled egg.

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This article originally appeared on TODAY.com

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