Written by Julia Gaiser, UConn Dietetics Student
What’s a cost-effective and nutrition packed way to start your day? Have some eggs! Whether you like them scrambled, over-
easy, poached, boiled, or in an omelet, they are an eggs-cellent food to add to your diet.
For years, egg intake was questioned, mainly due to the cholesterol in the yolk (~375mg for two eggs) which was thought to be harmful to heart health. But science-based evidence seems to point to high levels of saturated fat overall in the diet as more problematic to cholesterol levels (marbled meats, chicken with skin, processed foods, whole milk dairy and cheese) than the occasional intakes of eggs. As a matter of fact, the dietary cholesterol limits in the Dietary Guidelines for Americans 2015-2020 were removed due to lack of scientific evidence supporting a set limit on daily cholesterol and egg consumption as a risk for the development of heart disease1. Clinical dietitians suggest that for healthy individuals, eating an egg every day is perfectly fine as part of a healthy diet2.
A common misconception about eggs is that all the protein is in the egg white. That’s incorrect! A large egg contains about 7 grams of protein with the yolk supplying 3 grams of protein and the white offering 4 grams.
Whole egg consumption offers nutritional benefits that you do not get from egg whites alone. Egg yolks contain vitamins A, D, B12, lutein and choline, supporting bone, liver, eye, and immune system health. With the nutrients coming from the yolk, it’s clear that it’s great to enjoy the whole package: white and yolk!
Currently averaging around $2 per dozen for large Grade A eggs, eggs are an economical option that can be made to fit almost any grocery budget.3
Here are some heart-healthy ways to add eggs into your meals:
- Hard boiled, chilled eggs are great to have ready to go in your fridge for snacks. They make the perfect addition to avocado mash. Then spread on toast!
- Hard boiled eggs can be easily made into egg salad for a quick lunch or dinner!
- Want a fried egg? Add a bit of olive oil to the pan instead of cooking in butter!
- When scrambling, power up that scramble with the addition of colorful diced veggies like peppers, mushrooms, onions and even chopped spinach! Just mix in when scrambling!
1. Ghada A. Soliman. Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease. US National Library of Medicine, v.10 (6), June 2018 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024687/. Accessed Feb19
- American Heart Association. 2018. “Are eggs good for you or not?” American Heart Association. https://www.heart.org/en/news/2018/08/15/are-eggs-good-for-you-or-not.
- 2022. “Average Price: Eggs, Grade A, Large (Cost per Dozen) in U.S. City Average.” FRED Economic Data. https://fred.stlouisfed.org/series/APU0000708111.
This material is funded by UDSA’s Supplemental Nutrition Assistance Program (SNAP).
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