One large egg contains 6 grams of protein and packs plenty of healthy nutrients for just 70 calories per egg. This makes it a good choice for most people. Unfortunately, public awareness lags behind research findings on eggs and heart health.
The humble chicken egg has had a checkered past in the world of nutrition. Egg yolks contain cholesterol, so at one time it seemed logical to assume that egg consumption could increase the risk of cardiovascular disease. Many people still limit their egg consumption for this reason.
But the scientific evidence regarding eggs and heart health has evolved. It’s true that eggs are rich in dietary cholesterol. But we’ve learned that saturated fats and trans fats are much worse for cardiovascular health than dietary cholesterol. The good news for egg lovers is that eggs contain very little saturated fat and no trans fat. So, for most people, eating one egg a day will not have a negative impact on heart health.
How healthy are eggs?
Eggs contain healthy vitamins, minerals, antioxidants and nutrients, including:
- the nutrient choline, which is good for your brain and nerves (and especially important for pregnant women)
- the minerals phosphorus, calcium and potassium
- the antioxidants lutein and zeaxanthin, good for the eyes
- vitamins A, B and D.
One egg contains just 1.24 micrograms (mcg) of vitamin D. That’s not a lot: A single serving of wild salmon exceeds the recommended daily amount of 15 mcg. But egg yolks are one of the few natural food sources of vitamin D. So if you live in the northern hemisphere and have limited access to sun-induced vitamin D synthesis, eggs may help minimize a deficit in vitamin D intake during the fall and winter months.
How much protein is in an egg?
A large egg contains 6 grams of protein. The protein in eggs is considered a high-quality protein because it provides all nine essential amino acids. (These nine amino acids are considered essential because your body cannot synthesize them on its own and must obtain them through your diet.) Each essential amino acid has unique functions, but a diet that includes all nine is necessary for your body can perform a range of critical tasks.
The recommended daily allowance (RDA) for protein is 0.36 grams per kilogram of body weight. This USDA tool can help you calculate your exact needs, but the average sedentary man needs about 56 grams of protein per day and the average sedentary woman needs about 46 grams. You might need even more than that, depending on your age, activity level, and other factors.
Health Benefits of Eating Eggs
In addition to being relatively low in calories and providing a wide range of vitamins, minerals, antioxidants and nutrients, the protein in eggs may also help you feel fuller for longer by increasing the production of hormones that signal that you have eaten enough. Eating protein also reduces levels of ghrelin, the hormone that makes you hungry.
Do you need to worry about cholesterol in eggs?
Although egg yolks contain cholesterol, we now know that most of the cholesterol in the body is produced by the liver. This means that our cholesterol levels are not greatly affected when we eat foods that contain cholesterol, such as eggs.
Instead, the liver is prompted to produce cholesterol (which can increase the risk of cardiovascular disease) based on the amount of saturated fat and trans fat in our diet. Eggs contain only a small amount of saturated fat – about 1.5 grams per egg – and no trans fat.
How many eggs can you eat per week as part of a heart-healthy diet?
Eat an egg a day is safe for most healthy people. And the benefits you get from the protein, vitamins, minerals, and few calories in your eggs outweigh the risks from the small amount of saturated fat you also get in the egg yolk.
But be careful what you eat with your eggs. If you eat sausage, bacon or ham with your eggs – or if you cook them in a piece of butter then slather them with cheese – you are right to be concerned about your heart health, because you are introducing saturated fat and sodium in your meal. Instead, try your eggs poached, hard-boiled or cooked in a little olive oil and served with cooked spinach or sautéed mushrooms.