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    Posted By
    Anne Harguth RD

    Anne Harguth, R.D.N.

    Nutrition

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    Speaking of Health
    Thursday, July 22, 2021

    Is it healthy to eat eggs every day?

    Eggs in a wood bowl

    Eggs have been in the news a lot — again. It seems like every few years, questions arise about these meals in a shell. Are they good or bad for you? What about their protein and cholesterol?

    Looking at the nutritional breakdown, one egg contains roughly 75 calories, 5 grams of fat, 6 grams of protein, 0 carbohydrates, 67 milligrams of potassium, 70 grams of sodium and 210 milligrams of cholesterol. Eggs are also a great source of vitamins A, D and B12, as well as choline, which is a nutrient that's essential in many steps of metabolism. Except for its cholesterol content, one egg is a healthy option for breakfast lunch or dinner.

    Research shows that the cholesterol in eggs doesn't seem to negatively affect the human body compared to other sources of cholesterol. For example, eggs typically are eaten with other foods high in salt, saturated fat and cholesterol, such as bacon, cheese and butter. These foods are known to increase the risk of heart disease, and they should be eaten sparingly.

    Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.

    Here's how eggs stack up nutritionally in dishes that feature eggs:

      Calories Fat
    (grams)
    Protein
    (grams)
    Sodium
    (milligrams)
    Cholesterol
    (milligrams)
    2 Scrambled Egg Whites 34 0 7 110 0
    2 Fried Eggs 184 14 12 94 420
    Denny's Western Omelette 700 46 38 2,180 760
    McDonald's Big Breakfast 760 48 28 1,530 485

    Eggs can be a good addition to a healthy, well-balanced diet. Just watch out for those high-calorie, high-fat extras like cheese, bacon and butter.

    Anne Harguth is a dietitian in Waseca, Minnesota.


    For the safety of our patients, staff and visitors, Mayo Clinic has strict masking policies in place. Anyone shown without a mask was either recorded prior to COVID-19 or recorded in a non-patient care area where social distancing and other safety protocols were followed.
    Topics in this Post
    • Nutrition
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