Written by Vanessa Jones, B.A  | 
Article Reviewed by Dietitian julia samuel, M.Phil on Mar 16, 2015


When you add some vegetables to your eggs and have it with some whole wheat bread your breakfast is the healthiest meal of the day. Eggs have been a topic of hot controversy, though doctors and scientists believe that eggs are healthy.

For almost 40 years now, the debate is still on whether to eat or not to eat eggs, the number of eggs that can be eaten and are they as bad for the heart as smoking.

Eggs - The Good and The Bad

Do eggs really make you fat; do they actually add plaque to the arteries of your heart as they are high in cholesterol?

When actually analyzed, it was found that eggs don’t make you fat, but they aid in weight loss. Each egg has 70 calories and is rich in protein – this protein causes the body to release glucagon which helps the body make use of stored fats and carbohydrates.

Eggs are cholesterol increasing villains – is this a fact or a myth? Yes eggs are high in cholesterol, actually 200mg per egg approximately. What researcher’s say is that this dietary cholesterol found in eggs is not as harmful as cholesterol from saturated fats, so cholesterol from eggs is not the cause for plaque in coronary arteries. Scientists from Harvard studied more than 100,000 people before reaching this conclusion. In fact, an egg a day improved the HDL – the good cholesterol and helped one to maintain a low carbohydrate diet.

Many people believe that the egg yolk should be discarded and only the white consumed – as egg white is said to be pure protein with no fat. The yellow yolk has fat, nutrients and protein – it has 240mg of leucine – which is an amino acid and helps in muscle building. Egg yolks also have choline which helps cell membrane functions, cholesterol which serves as the molecular framework of numerous hormones. In addition to this, egg yolks also contain vitamin A, vitamin D and vitamin E.

Eggs are found to be full of health benefits, research has now found that eating one egg a day is absolutely fine and in fact healthy and for those with heart disease can eat about four eggs a week.

To co-relate cholesterol building plaque in the arteries you would have to first study the complete diet of a person. The cholesterol build up could be due to saturated fats and a diet rich in dairy products and an unhealthy lifestyle.

Eating raw eggs can cause food poisoning as they may contain salmonella bacteria which can cause illness, especially in babies, toddlers, elderly people and pregnant women.

Eggs should always be stored in the fridge and ideally separately from other food items, the egg tray is best. Make it a habit to wash hands thoroughly after handling and breaking eggs. Discard eggs with a cracked shell as dirt and bacteria can enter and contaminate the egg.

Egg, whole, raw, fresh

The nutritional values of "Egg, whole, raw, fresh" per 100 grams are:
Nutrition Summary
Total Calories 143
Protein 12.6 g
Fat 0.4 g
Carbohydrate 0.7 g
NutrientsAmount%Daily Value
Calcium, Ca 56 mg 5.6 %
Copper, Cu 0.07 mg 3.6 %
Iron, Fe 1.75  mg 9.72 %
Magnesium, Mg 12 mg 3 %
Manganese, Mn 0.03 mg 1.4 %
Phosphorus, P 198 mg 19.8 %
Potassium, K 138  mg 3.94 %
Selenium, Se 30.7 mcg 43.86 %
Sodium, Na 142 mg 5.92 %
Zinc, Zn 1.29 mg 8.6 %
Vitamin A 540  IU 10.8 %
Vitamin C 0 mg 0 %
Vitamin B6 0.17 mg 8.5 %
Vitamin E 1.05 mg 3.5 %
Vitamin K 0.3  mcg 0.38 %
Riboflavin 0.46  mg 26.88 %
Thiamin 0.04 mg 2.67 %
Folate, DFE 47  mcg 11.75 %
Niacin 0.08  mg 0.38 %
Sugars 0.37 g
Fiber 0  g 0 %
Cholesterol 372 mg 124 %
Water 76.15 g
Carotene, alpha 0 mcg
Carotene, beta 0  mcg
Choline 293.8 mg
Lycopene 0  mcg
View all +
Data source: USDA Nutrient Database, R25
*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

Latest Publications and Research on Eggs - The Good and The Bad


rrrajaa Friday, May 16, 2014

How many eggs can i have per day?

vaishali9524 Friday, May 16, 2014

What are the health benefits of eating raw egg ??

Podhigai_Arasan Friday, May 16, 2014

does daily intake of egg makes us fat......??

@Guest Friday, May 16, 2014

One large egg has about 186 mg of cholesterol,all of which is found in the yolk. Therefore, if you eat an egg on a given day, it is important to limit other sources of cholesterol for the rest of that day.If you like eggs but don't want the extra cholesterol, use only the egg whites. Egg whites contain no cholesterol.

a1s1o1k1e1 Sunday, April 27, 2014

found the corrective diet information, A complete egg for complete health.

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