Are eggs bad for you? I get that question a lot.
And my answer is usually, if you are healthy, one egg a day is just fine.
Eggs are full of protein, vitamins like folate, Vitamin D and choline, and minerals like iron and zinc. Plus, eggs are relatively low in fat. Since the most current research shows that saturated fat is possibly more to blame for heart disease than cholesterol, an egg yolk probably isn't the worst thing.
The goal for cholesterol intake in healthy people is below 300 mg. A large egg contains approximately 185 mg of cholesterol and 2 grams of saturated fat, all of which is found in the yolk.
The liver makes cholesterol, which the body needs for regulating what cells let in and out. In simple terms, cholesterol helps regulate sugar and calcium in the blood. Plus it helps with fat burning. When a healthy person eats cholesterol, their body makes less of it. When a healthy person doesn't eat much cholesterol, their body makes more.
If you have abnormal cholesterol levels, you'll need to manage your cholesterol intake more closely. The goal for people with cardiovascular disease, diabetes, or a high LDL (or “bad” cholesterol) level is less than 200 mg/day.
The benefits of eggs are plenty, and for people looking for a high-protein breakfast, eggs are a convenient and economical option. One large egg offers the following:
• 70 calories
• 5 grams total fat
• 2 grams saturated fat
• 6 grams protein
Mixing a whole egg with additional egg whites or egg substitute will provide a larger, higher-protein breakfast, since most of the protein is in the white. Egg substitutes are egg whites, and while they are a bit milder, they mimic the flavor of whole eggs.
Bottom line: If you eat foods low in saturated fat and consume cholesterol within the recommended allowance, an egg a day is A-OK!