Are Eggs Healthy? The Cholesterol Question, Cracked Open

Eggs are healthy for most people. They pack high-quality protein, choline and a handful of hard-to-find vitamins into a tidy, inexpensive shell, and the old fear that every yolk clogs an artery has softened considerably. The real question is less “eggs or no eggs” and more “what else is on the plate.”

What’s in it

One large egg (about 50 g) has roughly 70 to 80 calories and about 6 grams of protein, according to typical USDA FoodData Central values. It contains around 5 grams of fat, of which about 1.5 grams is saturated, and essentially no carbohydrate.

The yolk is where most of the interesting nutrition lives. It holds about 185 milligrams of cholesterol, nearly all of the egg’s fat, and the bulk of its choline, roughly 145 milligrams. It also supplies vitamin B12, riboflavin, selenium, some vitamin D and the yellow pigments lutein and zeaxanthin. The white is mostly water and protein, which is why a white on its own has fewer than 20 calories.

The good

Complete protein, cheaply. Egg protein contains all the essential amino acids in useful proportions. Per gram of protein, eggs remain one of the better bargains in the dairy case, a point we lean on in our guide to eating healthy on a budget.

Choline. This nutrient helps with cell membranes and the signaling chemicals your nerves use, and the NIH Office of Dietary Supplements notes that many Americans fall short of recommended intakes. Eggs are one of the richest common sources.

Vitamin D and B12. Few foods naturally contain vitamin D, and egg yolks are among them. B12 matters especially for older adults and for people who eat little meat.

Speed. An egg cooks in about the time it takes to toast bread. For mornings that start late and end early, see our advice on eating healthy when you are busy.

The catch

The cholesterol debate. For years, a numeric cap on dietary cholesterol sent eggs to the naughty list. The current Dietary Guidelines for Americans dropped that specific limit, while still advising people to keep dietary cholesterol as low as practical within a healthy eating pattern. For most people, saturated fat moves blood cholesterol more than egg cholesterol does, but individual responses vary, and some people are more sensitive than others.

The company eggs keep. Two eggs alone are a light meal. Two eggs with bacon, sausage, buttered white toast and hash browns become a saturated-fat and sodium event. Much of the bad press eggs get may really belong to their usual breakfast companions.

Food safety. Raw and undercooked eggs can carry Salmonella. The CDC recommends cooking eggs until yolks and whites are firm, refrigerating them, and taking extra care with dishes made from raw eggs, particularly for young children, older adults and pregnant people.

How to eat it well

• Pair them with plants. Fold spinach, peppers, mushrooms or leftover roasted vegetables into scrambles and omelets. The eggs bring protein; the vegetables bring fiber and volume.
• Choose the fat wisely. Cook in a teaspoon of olive oil rather than a pat of butter, or poach and boil and skip added fat entirely.
• Batch-boil. A half-dozen hard-boiled eggs in the fridge are a ready snack or salad topper for four or five days.
• Use them beyond breakfast. A fried egg on rice and greens, eggs baked in tomato sauce, or a sliced egg on a grain bowl all turn a side dish into dinner. Our guide on how to eat more protein has more combinations.
• Watch the cheese pile. A modest sprinkle of a strong cheese goes further than a mound of a mild one; we weigh the trade-offs in is cheese healthy.

Who should go easy

If you have high LDL cholesterol, diabetes or established heart disease, ask your doctor or a registered dietitian how many eggs, and especially how many yolks, make sense for you. People with an egg allergy, one of the more common food allergies in children, need to avoid them and should check labels on baked goods and sauces. Anyone pregnant, very young, older or immunocompromised should stick to fully cooked eggs.

The verdict

Eggs are a nutritious, affordable, fast protein that belongs in most kitchens. Cook them with little added fat, surround them with vegetables and whole grains, and save the bacon platter for the occasional weekend. If a clinician has given you a cholesterol target, let that guide the number you eat.