The nutritional content of eggs:
A large whole egg (50 grams (g))
A large egg white (33 g)
A large egg yolk (17 g)
Calories
71.5 kcal
17.2 kcal
54.7 kcal
Protein
6.3 g
3.6 g
2.7 g
Fats
4.8 g
Almost none
4.5 g
Carbohydrates
Less than 1 g
Less than 1 g
Less than 1 g
Cholesterol
186 mg
0 mg
184 mg
Saturated fats
1.6 g
0 mg
1.62 g
Here are a few nutritional differences between egg whites and yolks:
- Egg whites have most of the protein and vitamin B5
- Egg yolks have more selenium, folate, iron, and vitamin B12
- Egg yolks also have healthy fats, choline, and vitamins A, D, E, and K, which egg whites don’t have
Eggs often get a bad rap for having high cholesterol. However, studies show that saturated fats can be a bigger concern than cholesterol. Eating too much saturated fat may increase the risk of heart disease.
While eggs do contain some saturated fat, it’s not too much. One egg daily provides about 1.5 grams of saturated fat. In comparison, a 3-ounce (85-gram) serving of cooked sirloin beef has 5.3 grams of saturated fat—and it’s higher if you don’t trim the visible fat.
“The only potential concern with eating eggs daily is if it reduces dietary variety. Incorporating other food sources is necessary to ensure a broader intake of nutrients and reduce the risk of deficiencies,” Nikki Fata, MPH, RDN, CEDS, registered dietitian nutritionist and founder of Nutrition with N, told Health.
How you cook eggs can affect their calorie, cholesterol, and saturated fat content. While you can enjoy all kinds of eggs, the best cooking method depends on your overall diet.
- Frying: Frying eggs with butter will provide higher saturated fats. A teaspoon (5-gram) of butter adds 2.5 grams of saturated fats, which is more than the eggs have. Frying eggs won’t add too much to your overall saturated fat intake if you generally eat a low-saturated-fat diet.
- Scrambling: Scrambling eggs with butter, milk, or cream also adds saturated fat and cholesterol.
- Boiling and poaching: Boiling and poaching eggs have lower calories and saturated fat than fried or scrambled eggs. Try boiling or poaching if your overall diet includes other foods high in saturated fat.
“For most healthy adults, there is no risk to daily egg consumption. Eggs are low in saturated fat and don’t significantly raise cholesterol for the majority. The bigger risk is what they’re typically eaten with, like bacon, cheese, or butter,” Kristen Lorenz, RD, a registered dietitian who specializes in longevity and metabolic health, told Health.
Lorenz suggested that pairing eggs with vegetables and whole grains, rather than processed meats, makes for a more heart-healthy meal combination.
Although recent studies show the benefits of eating eggs daily, the debate is still ongoing.
Some studies show that eating more eggs and cholesterol may increase the risk of death from heart disease. People with high cholesterol, existing heart disease, or diabetes may be at higher risk.
The AHA suggests eating one to two eggs daily, and experts and research support this recommendation.
“There is no set recommendation on the exact number of eggs one should eat per week; however, current research suggests that for the average person, consuming seven egg yolks per week is unlikely to cause adverse health consequences,” Rachel Dyckman, MS, RDN, CDN, told Health.
Egg whites have no cholesterol or saturated fat, but skipping the yolk means less protein and fewer nutrients.
“Egg whites do not contain saturated fat or cholesterol, and can be added to whole eggs to bulk them up and add extra protein without concern for raising LDL cholesterol,” said Dyckman.
Separating egg whites or using liquid egg whites can be a better option for those who want to get more protein from eggs with little or no added fat.
Most people can eat one to two eggs daily without health concerns.
Eggs aren’t likely to increase blood cholesterol for most people.
People at higher risk of high cholesterol and heart disease can benefit from eating eggs in moderation and monitoring saturated fat intake.
