Eggs are high in protein and contain a variety of vitamins and minerals, such as calcium, potassium, and iron. Both of these nutrients are essential parts of a healthy diet.
One big, hard-boiled egg contains about 78 calories, according to the United States Department of Agriculture.
Eggs were once a divisive food due to concerns regarding saturated fats and cholesterol, but research has since shown that eggs have a variety of nutritional benefits.
The nutritional profile of eggs is discussed in this article, as well as some of the most recent studies on the risks and benefits of consuming eggs.
Health benefits
Eggs are a healthy source of protein, fatty acids, choline, and antioxidants, among other things. Vitamin D is also abundant in eggs, a mineral that is not found naturally in many foods.
The nutritional value of eggs as part of a daily diet has been investigated in many studies.
One research published in The FASEB Journal included 26 obese participants aged 60–75. For eight weeks, the participants were asked to consume either an egg-based, high-fat diet or a carbohydrate-based, low-fat diet.
The scientists measured the participants’ body fat composition after 8 weeks. Those who followed a low carbohydrate, low fat diet and ate three whole eggs per day lost more weight than those who followed a high carbohydrate, low fat diet.
It’s worth noting, however, that this research was funded by the Egg Nutrition Center.
Seven observational findings on egg consumption, heart disease, and stroke were reviewed in a meta-analysis published in the Journal of the American College of Nutrition.
The researchers discovered that consuming up to one egg a day reduced a person’s risk of stroke, but they found no difference in the participants’ heart disease risk.
However, a study published in the journal Heart found that consuming an average of one egg per day was associated with a lower risk of heart disease in half a million adults.
The results of a high-egg diet versus a low-egg diet in people with diabetes were investigated in a report published in The American Journal of Clinical Nutrition. A high egg diet was described as eating two eggs per day on six days a week, while a low egg diet was defined as eating less than two eggs per week.
After three months, the researchers discovered that high egg intake had no effect on the participants’ cholesterol levels. However, they discovered that a high-egg diet would boost satiety, or feelings of fullness.
Eggs are a nutritious addition to any diet. An individual may integrate them into a variety of meals to reap the nutritional benefits.
Nutritional content
According to the USDA, one large hard-boiled egg weighing about 50 grammes (g) contains the following nutrients:
- Calories: 78
- Protein: 6.29 g
- Total fat: 5.3 g
- Carbohydrate: 0.56 g
- Dietary fiber: 0 g
- Sugars: 0.56 g
- 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
The way an egg is cooked, on the other hand, changes its nutritional profile slightly. According to the USDA, the same 50 g of whole scrambled egg contains about 4.99 g of protein and 36 IU of vitamin D.
Risk factors
The sum of cholesterol in egg yolk was a point of contention in the past when it came to eggs and their nutritional value. One large egg contains about 186 mg of cholesterol, according to the American Heart Association (AHA).
In 2016, however, the secretaries of the US Department of Health and Human Services and the US Department of Agriculture eliminated the prescribed cholesterol daily cap.
This was in response to dietary advisory committees’ findings that dietary cholesterol — found in foods like eggs — does not pose a risk to heart health or cholesterol levels in the body.
A research published in the journal Nutrients in 2019 found evidence to support the omission, concluding that consuming eggs is not linked to elevated cholesterol levels in the body. The findings come from the Hellenic National and Nutrition Health Survey, which polled over 3,500 people about their eating habits.
Fried, whole eggs are unlikely to affect a person’s health if they consume a healthy diet and limit their total daily consumption of foods high in saturated fat, trans fat, and cholesterol.
The fact that allergies are common, particularly among children, is a bigger concern when it comes to egg consumption. Around 2% of children are allergic to poultry, according to the American College of Allergy, Asthma, and Immunology.
While most people outgrow this allergy by the age of 16, some people have extreme reactions that make it difficult to breathe.
An egg allergy can cause the following symptoms:
- coughing
- diarrhea
- dizziness
- a feeling of tightness in the throat
- stomach cramping
- swelling of the lips and tongue
If a person believes they or someone they know is allergic to eggs, they should seek medical attention.
To treat the symptoms of an anaphylactic reaction, people with serious egg allergies will need to carry an epinephrine injector pen.
Including eggs in your diet
Eggs can be used in a person’s diet in a number of ways, including:
- 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 into casseroles and adding vegetables or lean meats
- adding a boiled egg to a salad or having one as a snack
Hard-boiled, poached, or scrambled eggs will provide a lot of nutrition. Cooking the eggs in butter or high-fat oils will ensure that they are a healthy addition.
Conclusion
Eggs can be a healthy addition to every meal or served as a snack. A large hard-boiled egg has just 78 calories, but it’s packed with protein and essential nutrients like vitamin D.
While some nutritionists are concerned about the cholesterol content of eggs, the majority of current research shows that eggs have no negative impact on people’s cholesterol levels.
Anyone with questions about egg consumption, on the other hand, should consult a physician.
