Eggs The Nutrient Facts And Content In An Egg

Eggs - Are they good for us or not?

To eat or not to eat that is the question. For years we were encouraged to eat eggs, then we were told "NO" eggs are high in cholesterol, and you should watch how many you consume. Now they tell us it is okay to eat one egg per day.

I get so tired of hearing its good, its bad, its okay its not okay, so I have done some research on eggs, as there are so many people today with high cholesterol, and here is what I have found out.

Eggs for breakfast - the healthy choice
Eggs for breakfast - the healthy choice | Source

Cholesterol and Eggs

Eating one chicken egg per day for the average adult will not increase the risk of heart disease. Lutein, an antioxidant needed to maintain good vision is found in the egg yolk, and actually protects against the progress of early heart disease.

Before you go eating an egg every day you have to consider how much cholesterol you are going to take in, as 300 milligrams per day is the limit recommended if you are healthy. If you have a high cholesterol count in your blood level or diabetes your limit should be less than 200 milligrams a day.

One large egg has about 210 mg of cholesterol in the yolk. The best thing to do is if you are going to eat eggs, omit the yolks. The cholesterol free egg substitutes that come in cartons are pretty good especially for making omelets, quiches or to use in baking. If a recipe calls for two eggs simply use ΒΌ of a cup of the substitute.

Nutrient Content Of One Large Egg

Nutrients In Eggs
Whole Egg
Egg White
Egg Yolk
Energy calories
72
17
55
Protein grams
6.3
3.6
2.7
Carbohydrate grams
0.36
0.24
0.61
Total Fat grams
4.8
0.06
4.5
Monounsaturated Fat grams
1.8
0
2
Polyunsturated Fat grams
1
0
0.72
Saturated Fat grams
1.6
0
1.6
Trans Fat grams
0.02
0
0.02
Cholesterol milligrams
186
0
184
Choline milligrams
126
0.4
116
Riboflavin milligrams
0.2
0.15
0.09
Vitamin B12 microgrm
0.45
0.03
0.33
Folate microgrm
24
1
25
Vitamin D IU
41
0
37
Vitamin A IU
270
0
245
Vitamin B6 milligrams
0.09
0
0.06
Thiamin milligrams
0.02
0
0.03
Vitamin E milligrams
0.5
0
0.44
Selenium microgrm
15.4
6.6
9.5
Phosphorus milligrams
99
5
66
Iron miligrams
0.88
0.03
0.46
Zinc milligrams
0.65
0.01
0.39
Calcium milligrams
28
5
22
Sodium milligrams
71
55
8
Potassium milligrams
69
54
19
Magnesium milligrams
6
4
1
Lutein and zeaxanthin are also found in the egg yolk

It's Up To You - Eat Eggs or Don't Eat Eggs

When it comes to eating eggs I suppose one just has to weigh all the good things with all the bad things. I found so much controversy when researching eggs.

Please leave any comments you may have on your knowledge or feelings about the good and the bad when it comes to eggs and diet as I would be interested in hearing what you have to say.


On The Lighter Side

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Comments 21 comments

Just Ask Susan profile image

Just Ask Susan 4 years ago from Ontario, Canada Author

2patricias, Thank you for adding a link. That recipe index hub of yours is a fantastic idea and one that I have a permanent bookmark to.


2patricias profile image

2patricias 4 years ago from Sussex by the Sea

Thanks for the information.

For years we were told by medical experts to avoid eggs because of the cholesterol.

Now I read that they are the dieter's friend.

I am adding a link to this hub from my Recipe Index for HubPages.


Just Ask Susan profile image

Just Ask Susan 4 years ago from Ontario, Canada Author

Diana, Thank you.


Diana Mendes profile image

Diana Mendes 4 years ago

Very interesting & informative hub. Thanks for sharing.


Just Ask Susan profile image

Just Ask Susan 4 years ago from Ontario, Canada Author

TotalHealth, Nice to meet you, and thank you.


TotalHealth profile image

TotalHealth 4 years ago from Hermosa Beach, CA

Nice hub! I have high cholesterol so I limit my intake of egg yokes to once or twice per week. The eggs whites, on the other hand, are a great source of protein and I consume in excess of 2 dozen per week. Thanks!


Just Ask Susan profile image

Just Ask Susan 5 years ago from Ontario, Canada Author

ubanichijioke, Glemoh, tymmy, and Truckstop Sally, Thanks everyone for all of your comments.


ubanichijioke profile image

ubanichijioke 5 years ago from Lagos

Thanks for sharing this wonderful information. Bless you


Just Ask Susan profile image

Just Ask Susan 5 years ago from Ontario, Canada Author

R Talloni Thanks and glad you like the screaming eggs :)


RTalloni profile image

RTalloni 5 years ago from the short journey

Interesting info. I try to keep in mind that eggs are basically a good-for-you food, and that my activity level plays a part in whether to eat one or two! Very funny screaming eggs...I hope I don't think about them over breakfast in the morning! ;-)


Glemoh101 profile image

Glemoh101 5 years ago

Thanks for your informative hub , You know egg is consider one of the foods burning fat .

If you want to get the complete list of fat burning foods read this hub.

http://hubpages.com/health/Fat-Burning-Foods-The-U...


tymmy profile image

tymmy 5 years ago

this hub is very informative, thank you.


Truckstop Sally profile image

Truckstop Sally 5 years ago

Great info on eggs! You know, many people say they are the perfect food!


Just Ask Susan profile image

Just Ask Susan 5 years ago from Ontario, Canada Author

So glad that you have found this informative katrinasu and Dee and hillrider love it!


hillrider profile image

hillrider 5 years ago from Mid-west United States

sunny-side up or over easy

bacon crisp, hash browns greasy

a cup of juice and side of toast

this is what I love the most

when I am having eggs

but farmers the world over know

that if they just let this orb go

not only is it finger lickin'

it soon will grow into a chicken

and they can eat TWO legs

Just having fun here Susan...


Dee aka Nonna profile image

Dee aka Nonna 5 years ago

Thank Susan, great info. I love eggs...can make a meal on eggs breakfast, lunch or dinner. In recent years because of some issues with cholesterol I use the egg and egg white substitutes. Sometimes I will mix one whole egg with the substitue. It's good stuff. Thanks for sharing.


katrinasui profile image

katrinasui 5 years ago

Thanks Susan for sharing this informative hub. A very interesting hub with lot of good info.


Just Ask Susan profile image

Just Ask Susan 5 years ago from Ontario, Canada Author

Thanks so much Carrie!


carrie450 profile image

carrie450 5 years ago from Winnipeg, Canada

Thank you Susan for this valuable information. I'll bookmark.


Just Ask Susan profile image

Just Ask Susan 5 years ago from Ontario, Canada Author

Thank you Pixienot I appreciate you leaving a comment.


Pixienot profile image

Pixienot 5 years ago from Clarksville, Indiana

A most interesting hub and I love the screaming eggs. I, as a heart patient, truly appreciate the breakdown in nutrition. Thank you so much!

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