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No Yolks About It: Eggs Are Good For You

By Diabetes Care and Education



The average American eats 250 eggs per year, which translates to more than 76.5 billion eggs consumed annually in the U.S. You probably consume eggs on at least a weekly basis, but what do you really know about eggs? Eggs have a lot of nutritional value and have become a staple food in American culture. Plus, eggs have unlimited cooking options and can be eaten alone or as a part of any meal.

They’re Loaded With The “Good” Stuff

  • Eggs have 6 grams of high-quality protein. This protein helps to sustain mental and physical energy throughout the day and is essential for building and maintaining lean body mass.
  • A single, large boiled egg contains, Vitamin A, Folate, Vitamin B5, Vitamin B12, Vitamin B2, Phosphorous and Selenium.
  • Eggs are rich in choline which promotes normal cell activity, liver function and the transportation of nutrients throughout the body. 

What About Cholesterol?

It is true that eggs are high in cholesterol. In fact, a single egg contains 180-200 mg which is over half of the recommended daily intake (300 mg). Keep in mind that cholesterol in your diet doesn’t necessarily raise cholesterol in the blood.

  • The risk of heart disease may be more closely tied to the foods that accompany eggs in a traditional American breakfast (i.e. bacon, sausages or ham, saturated fat or oils from frying hash browns, etc.)
  • If you’re a healthy individual, try to consume no more than 200 mg of cholesterol a day.
  • If you have diabetes, high cholesterol or heart disease, limit your daily cholesterol to no more than 200 mg.
  • If you like eggs, but don’t want the extra cholesterol, use only egg whites. Egg whites contain no cholesterol. 

Surprising Facts About Eggs:

  • Yolk color depends on the diet of the hen.
  • If an egg is accidentally dropped on the floor, sprinkle it heavily with salt for easy clean up.
  • An average hen lays 300 to 325 eggs a year.
  • To produce one egg, it takes a hen an average of 24 to 26 hours.
  • White feathered chickens lay white eggs and red or brown chickens lay brown eggs.
  • As a hen grows older, she produces larger eggs.

Be Safe Out There:

  • Federal regulations require that all uncooked egg products be pasteurized. Pasteurization destroys only those bacteria which might be present at the time of processing. All pasteurized foods, including egg products, can become contaminated if you don’t handle them properly.
  • Separate eggs from other foods in your grocery cart, grocery bags and in the refrigerator to prevent cross-contamination.
  • Keep eggs in the main section of the refrigerator at a temperature between 33 and 40 degrees Fahrenheit – eggs accidentally left at room temperature should be discarded after two hours, or one hour in warm weather.

Which Eggs Should You Buy?

  • Pasture-raised, free-range eggs are best, but conventional eggs are still nutritious.


If you have any dairy related allergies or have questions regarding a food allergy please consult with your physician. 


Topics and Subtopics: Diabetes Care & Health & Diet

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