FAQ

Q. How many calories are in an egg?
A. One large egg has about 72 calories, making it a perfectly portion-controlled snack. What’s more, eggs have a powerful package of essential nutrients in varying amounts, including high-quality protein, choline, folate, iron and zinc, making eggs naturally nutrient-dense.

Q. How does the protein in eggs compare to that in other foods?
A. The eggs your family loves are a natural, unprocessed source of the highest quality protein. In fact, the quality of egg protein is so high that scientists frequently use eggs as the standard for measuring the protein quality of other foods. Eggs are a high-quality protein because they provide all the essential amino acids our bodies need in near-perfect balance. Eggs are also one of the most affordable sources of protein, providing 6 grams per large egg. While many believe that all of the protein is in the egg white, almost half of it is found in the yolk.  

Q. Can eggs help me to lose weight?
A. Eggs are a good source of the highest quality protein. Protein helps people feel full longer, making it easier to maintain a healthy weight. In fact, research shows that eggs eaten at breakfast can help reduce daily calorie intake and prevent snacking between meals.

Q. Will eating eggs increase my blood cholesterol levels and risk of getting heart disease?
A. Eggs have been hampered by many longstanding misconceptions over the years. But in reality, years of research have concluded that healthy adults can enjoy eggs without significantly impacting their risk of heart disease. A 9,500-subject study published in 2007 concluded that eating one or more eggs per day does not increase the risk of coronary artery disease or stroke among healthy adults. And a review of over 30 years of research on eggs came to the same conclusion – that eating eggs daily does not have a significant impact on blood cholesterol or heart disease risk.

Q. How many eggs can I eat in a day?
A. The Dietary Guidelines for Americans and the American Heart Association recommend that individuals consume, on average, less than 300 mg of cholesterol per day. Enjoying an egg or two a day can fall within those guidelines, particularly if individuals opt for other low-cholesterol foods throughout the day. Eggs contain 212 mg of cholesterol.

Q. I’m worried about my cholesterol; should I just eat the egg whites?
A. The yolk provides the majority of the vitamins and minerals found in an egg, including most of the choline, vitamin B12 and about 40% of the protein. Cutting back on saturated and trans fat in your diet is the most effective way to reduce blood cholesterol levels.

Q. Are eggs high in saturated fat or trans fat?
A. No, they are not. Egg consumption contributes only 2.3% of the average total saturated fat intake in the American Diet. Eggs can easily be part of a low saturated fat diet. Prepare them with non-stick cooking spray or small amounts of olive or canola oil, and enjoy them with fruits, vegetables, whole grains and low-fat dairy foods. 

Q. What are some additional health benefits of eggs?
A.  In addition to having a variety of essential nutrients, including the highest quality protein, eggs may also promote healthy brain function and eye sight. Eggs are an excellent source of choline, an essential nutrient that is particularly important for pregnant women because it contributes to fetal brain development. Research shows that choline may also help prevent age-related memory decline. Additionally, eggs provide small amounts of lutein and zeaxanthin (zee-uh-ZAN-thin), two nutrients which are part of the carotenoid family (like beta-carotene in carrots), that contribute to eye health and help prevent common causes of age-related blindness. Research suggests that lutein from eggs may be more bioavailable, meaning more easily absorbed by the body, than lutein from richer sources.

Q. Are organic and other specialty eggs better for me?
A. Specialty eggs, including organic, vegetarian and free-range eggs, offer alternative choices for consumers with unique likes and preferences but typically contain the same nutrient profiles as regular shell eggs. However, some eggs are enhanced with nutrients like omega-3 fatty acids and lutein that may help consumers with particular nutrient needs.