Take a Closer Look at Eggs!

egg, blood cholesterol, protein, choline, dietary cholesterol, healthy diet

(HealthCastle.com) When we talk about eggs, it is usually an automatic link to high blood cholesterol and heart disease.  In my dietetic practice, I have encountered many questions about eggs:

  • Should I stop eating eggs to control my blood cholesterol level?
  • How many eggs should I eat per day? 
  • Does eating an egg at breakfast everyday have a negative impact on my blood cholesterol level?

The image of the egg has been "demonized" over the past several decades and it is not improving.  How much do we actually know about eggs other than their cholesterol content?

If you are an egg lover, here is the good news: scientific research has shown that cholesterol from food (dietary cholesterol) has very little effect on blood cholesterol levels and there is no evidence to confirm that eating eggs will increase the risk of heart disease. According to the "Eating Well with Canada's Food Guide", 2 eggs equal one serving of meat and alternatives.  Although studies have shown that eating one egg a day is fine for healthy individual, a balanced diet should include a variety of foods among the four food groups to stay healthy. 

If you know that you have issues with high blood cholesterol, you might want to talk to a dietitian regarding ways of lowering your blood cholesterol through diet.     

Egg-cellent Source of Nutrients

A standard large egg (50 g) has only about 75 calories.  It is a good source of protein, low in saturated fat and sodium, and is rich in vitamins A and D.  Choline, a unique substance found in egg yolk, plays an important role in brain function and development.   

Here is the incredible nutrition profile of an egg:

  Whole Egg (50 g)

Egg Yolk (17 g)

Egg White (33 g)
Calories 78 kcal 59 kcal 16 kcal
Protein 6 g 3 g  3 g
Carbohydrate 1 g 1 g trace
Total Fat 5 g 6 g 0 g
Saturated Fat 3.6 g 1.7 g  0 g
Cholesterol 216 mg 202 g 0 g
Sodium 62 mg 34 mg 34 mg
Potassium 63 mg 64 mg 17 mg

 Egg-citing Recipe Ideas

There are endless ways to cook eggs as they are so versatile and can fit in almost any meals of the day.  Visit http://www.eggs.ca/ to learn more about eggs and the egg-citing recipe ideas.  Let's get cracking!


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HealthCastle, founded in 1997, is the largest online nutrition community run by Registered Dietitians. Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or dietitian. Information and statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.