5 Reasons We Love Eggs (Plus, 5 Recipes to Try Today!)

by Trinh Le, MPH, RD
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5 Reasons We Love Eggs (Plus, 5 Recipes to Try Today!)

Last Friday was World Egg Day! Bet you didn’t eggs-pect a whole day dedicated to eggs. We think eggs are so great that we’ve decided to keep the celebration going! Here, we whipped up 5 reasons why we love eggs, plus some delicious recipes so you can get in on the party, too.

1. Eggs are nutrient dense Eggs carry all of the nutrients needed for baby chickens to thrive in the event they become fertilized. According to the USDA, one large egg carries 72 calories, 6g of protein, 5g of total fat, and 0.4g of carbohydrates, not to mention plenty of vitamins and minerals. Egg yolks contain vitamins A, D, E, K, calcium, copper, iron, manganese, phosphorus, selenium, and zinc, and 40% of the protein. Egg white contains B-vitamins, magnesium, potassium, sodium, and 60% of the protein [1].

2. Eggs are a complete protein Eggs are a “complete protein,” which means they have all 9 of the essential amino acids (protein building blocks) that our bodies need. (Cool fact: Even without the yolk, egg whites are still a complete protein [2].) Most sources of complete protein come from animal products, and depending on what you buy they can be pricey. But not eggs! On average, a dozen eggs will only set you back between $1 and $3, making it a budget-friendly way to obtain essential amino acids.

3. Eggs don’t have a big impact on blood cholesterol We heart eggs, but do eggs heart our hearts? They developed a bad reputation for being high in cholesterol years ago—experts noticed the waxy substance clogs arteries. But recent research shows dietary cholesterol only has a small impact on raising your overall blood cholesterol. (Saturated fat and trans fat are now getting scrutinized for raising LDL blood cholesterol [3,4].) The sunny side of this debate: one large egg contains 186 mg of the 300 mg of cholesterol we’re allowed per day.

4. Eggs balance your breakfast Let’s face it: the traditional American diet is high in carbohydrates and fat. And most of us rely on protein sources that are high in saturated fat (Good morning, bacon!). Having eggs for breakfast is great way to balance your meal—especially if you regularly eat a high carb cereal or muffin. It could help your waistline, too. The protein and fat in eggs will keep you feeling fuller longer, which could help you pass on those free donuts when you get to the office.

5. Eggs are a versatile, culinary classic There’s limitless possibility with egg-based dishes. You can keep it simple by hard-boiling, poaching, scrambling, frying, baking, and microwaving. Or go fancy with frittatas, quiches, meringues, flans, and souffles.

Those are just a few of the reasons we love eggs. But, seriously…don’t egg us on! Ready to celebrate World Egg Day? Try one of these eggs-cellent recipes:

1. Easy Baked Eggs and Ham Tortilla
Nutrition (Per serving): Calories: 271; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 245mg; Sodium: 621mg; Total Carbohydrate: 25g; Dietary Fiber: 3g; Sugars: 3g; Protein: 22g

2. Open-Faced Broiled Egg, Spinach, and Tomato
Nutrition (Per serving): Calories: 201; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 195mg; Sodium: 423mg; Total Carbohydrate: 17g; Dietary Fiber: 3g; Sugars: 3g; Protein: 10g

3. Poached Egg + Crispy Prosciutto Avocado Toast
Nutrition (Per serving): Calories: 273; Total Fat: 6 g; Saturated Fat: 3 g; Monounsaturated Fat: 2 g; Cholesterol: 195 mg; Sodium: 661 mg; Total Carbohydrate: 22 g; Dietary Fiber: 5 g; Sugars: 4 g; Protein: 15 g

4. Eggs with Bacon + Brussels Sprouts Hash
Nutrition (Per serving): Calories: 359; Total Fat: 29g; Saturated Fat: 5g; Monounsaturated Fat: 17g; Cholesterol: 194mg; Sodium: 651mg; Total Carbohydrate: 15g; Dietary Fiber: 6g; Sugars: 3g; Protein: 16g

5. Portobello Baked Eggs with Sun Dried Tomatoes
Nutrition (Per serving): Calories: 167; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 196mg; Sodium: 303mg; Total Carbohydrate: 5g; Dietary Fiber: 2g; Sugars: 1g; Protein: 14g

Got your own reasons for loving eggs? Share them in the comments below!

References

  1. https://ncegg.org/egg-nutrition-center/yolks-vs-whites/
  2. https://healthyeating.sfgate.com/amino-acids-egg-whites-2688.html
  3. https://advances.nutrition.org/content/3/5/711.abstract
  4. https://www.todaysdietitian.com/newarchives/062810p22.shtml

Related

  • Leah Silver Graves

    I really wish the “high cholesterol warning” did not pop up when logging eggs into the MyFitnessPal app. Eggs are a healthy food!

    • Fatdoob

      They are high in cholesterol though so it’s technically correct

      • Gayle S. Hoots

        FYI, eggs contain the lecithin necessary to break down the cholesterol they provide. Eggs are not a cholesterol problem… “Lecithin” -#lookitup

    • mary

      I love eggs !! I have high cholesterol I would like to know how many eggs per wk u can have?

      • Christine Lovely

        2 a day, my skinny coach says its okay

      • Rebecca Nixon

        Talk to your GP and get it checked regularly, just to be on the safe side.

  • Jacqui1612

    I so wish I liked eggs. So many benefits!!

  • kellsterg

    I eat eggs often. I wonder if there is a suggested quantity limit for healthy consumtion. I also dislike the cholesterol warning that pops up after logging an egg. The article mentions that dietary cholesterol has little impact on blood levels.

    • Christine Lovely

      The cholesterol issue for eggs has been debunked. Because they have what you need to breakdown the cholesterol that they provide.

  • Steve Meyer

    I’d like to try the recipes, but the links don’t work. You need to check a little closer when you repost.

    • Christine Lovely

      They worked for me.

  • Hi Trinh –
    Eggs are great! I had a close friend cut back very seriously on eggs after having a high cholesterol scare. I think my fear is that one egg is over half of our daily allotted sodium intake and there is sodium in everything. How many eggs would you suggest to eat a day?

  • Christine Lovely

    Just make sure when you bake eggs in the portabello you don’t top them with anything until the egg is cooked.

  • Christine Lovely

    Well done! I love eggs, I eat 2 eggs, 5 mornings out of the week. I have been losing weight fast and I get so much energy out of them. My skinny program dictates I eat more than just the eggs, I also have to have one piece of a fruit and nonfat/ plain yogurt. I’m always so full for so long, initially I had to ask my skinny coach how I could be losing weight because I was so full in the mornings. But she explained, and I soon realized, that if you eat a big, high protien meal in the morning our sated like all day. Say goodbye to cereal!!!

  • CET

    Well, this article makes me feel better. My breakfast generally consists of 2 eggs, 2 pieces of wheat toast with jam and some fruit. I was worried that the eggs were hurting me, but sounds like there the right thing to eat. Yay

  • Jenny

    Our family has chickens and therefore we eat lots of eggs! None of us has high cholesterol and at times I will scramble and eat 8 – 10 eggs for my own breakfast. I average 3 eggs per day. I’ve never found any eggs for $1 a dozen; free-range eggs run $3-$4 in our area. Worth it for the taste!