Nutrition in Eggs

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, discusses a great source of protein and nutrition - the incredible egg!

Looking for an excellent source of protein packed with many other nutritional benefits? Look no further than the incredible egg!

Learn about the nutrition in eggs, and how to incorporate eggs into your diet.

Nutrition in Eggs

A large whole egg contains 6 grams of protein, and is a good source of many essential vitamins including B2, B12 and vitamin D. In addition eggs provide choline which plays a role in many body processes including brain function and muscle control. The phytochemicals, lutein and zeaxanthin, important for eye health and the mineral selenium, an antioxidant protecting cells from damage that can lead to disease are also found in eggs.

Remarkably this perfect nutritional package can be improved by changing the diet a hen is fed! Nutritionally enhanced eggs (such as Eggland’s Best brand) contain more omega 3 fatty acids, vitamin D, vitamin E and lutein as well as less saturated fat than a regular egg.

How to Incorporate Eggs in Your Diet - The Healthy Way

Eggs can be a part of a healthy diet.

For many years eggs were thought of as a food to avoid because of their high cholesterol content (185 mg in a large egg yolk). However, studies show for most individuals, the cholesterol in food has a smaller effect on blood levels of total cholesterol and the “bad” LDL cholesterol than does the mix of fats in the diet. Moderate egg consumption of up to one egg a day does not increase heart disease in healthy individuals (1, 2). But eating more than six eggs a week may increase the risk of heart failure with aging (3). If high cholesterol is a problem choose egg whites over whole eggs and individuals with diabetes and heart disease should limit egg consumption to only 3 yolks or whole eggs a week.

The perfect super sides to complement your nutritious egg: Think sauteed vegetables, fresh fruit and multi-grain bread and forget about the unhealthy fat laden sausage, home fries and white toast!

1. Hu FB, Stampfer MJ, Rimm EB, et al. A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA. 1999; 281:1387-94.
2. Fernandez ML. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy population. Curr Opin Clin Nutr Metab Care. 2006; 9:8-12.
3. Djousse L, Gaziano JM. Egg consumption and risk of heart failure in the Physicians’ Health Study. Circulation. 2008; 117:512-6.

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