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

Trinh Le, MPH, RD
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

About the Author

Trinh Le, MPH, RD
Trinh Le, MPH, RD
Trinh is a registered dietitian by day, blogger at Fearless Food RD by night. She loves helping folks develop a better relationship with food, which includes lots of cooking, eating and learning about nutrition. When she’s not snapping mouthwatering shots of (mostly) healthy food, you can find Trinh HIIT-ing it at her local gym. For more, connect with her on FacebookInstagram and Pinterest.

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