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Eggs the Nutrient Facts and Content in an Egg

Updated on October 25, 2017

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 ¼ 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

© 2011 Susan Zutautas

Comments

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    • Just Ask Susan profile imageAUTHOR

      Susan Zutautas 

      6 years ago from Ontario, Canada

      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 

      6 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 imageAUTHOR

      Susan Zutautas 

      6 years ago from Ontario, Canada

      Diana, Thank you.

    • Diana Mendes profile image

      Diana Mendes 

      6 years ago

      Very interesting & informative hub. Thanks for sharing.

    • Just Ask Susan profile imageAUTHOR

      Susan Zutautas 

      6 years ago from Ontario, Canada

      TotalHealth, Nice to meet you, and thank you.

    • TotalHealth profile image

      TotalHealth 

      6 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 imageAUTHOR

      Susan Zutautas 

      7 years ago from Ontario, Canada

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

    • ubanichijioke profile image

      Alexander Thandi Ubani 

      7 years ago from Lagos

      Thanks for sharing this wonderful information. Bless you

    • Just Ask Susan profile imageAUTHOR

      Susan Zutautas 

      7 years ago from Ontario, Canada

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

    • RTalloni profile image

      RTalloni 

      7 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 

      7 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.

      https://hubpages.com/health/Fat-Burning-Foods-The-...

    • tymmy profile image

      tymmy 

      7 years ago

      this hub is very informative, thank you.

    • Truckstop Sally profile image

      Truckstop Sally 

      7 years ago

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

    • Just Ask Susan profile imageAUTHOR

      Susan Zutautas 

      7 years ago from Ontario, Canada

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

    • hillrider profile image

      hillrider 

      7 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 

      7 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 

      7 years ago

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

    • Just Ask Susan profile imageAUTHOR

      Susan Zutautas 

      7 years ago from Ontario, Canada

      Thanks so much Carrie!

    • carrie450 profile image

      carrie450 

      7 years ago from Winnipeg, Canada

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

    • Just Ask Susan profile imageAUTHOR

      Susan Zutautas 

      7 years ago from Ontario, Canada

      Thank you Pixienot I appreciate you leaving a comment.

    • Pixienot profile image

      Pixienot 

      7 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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