How often do you enjoy an egg? Eggs are having a moment right now. You might be seeing the “keto crowd” pile eggs onto their plates every morning (often suggesting that other breakfast choices aren’t healthy, which is false). Many people are protein-obsessed right now, due to concerns about muscle loss. Whatever your reason for enjoying eggs, I assure you they are convenient and nutritious.
Is Cholesterol an Issue?
Eggs do contain cholesterol. A large egg provide about 185 grams of cholesterol. However contrary to old rumors, dietary cholesterol is generally not of concern. A large egg only provides 1.5 grams of saturated fat. While the cholesterol isn’t an issue, you do want to limit the overall saturated fat in your diet. The recommendation is 7 to 10 percent of your daily calories.
If you have a family history of, or known heart disease, you can still enjoy eggs. However you may not want to pile four eggs onto your plate every day (6 grams saturated fat). A person who requires 1800-2000 calorie a day should limit saturated fat to 14 to 22 grams saturated fat daily.
Cage-free? Organic? Free-Range?
I shop by price and quality. Sometimes I may pay more for something that is truly better. However I generally choose conventional large eggs (white or brown) because they are good quality and well-priced. I may buy organic eggs, or cage-free eggs, or other specially-labeled eggs, when they are less expensive. All of the eggs in the grocery store are nutritious. If you want to learn more about all of the labeling, check out the Egg Nutrition Center.
Protein, Vitamins, Minerals
One large egg provides about 6 grams of protein, 5 grams of fat, vitamins D, E, A, riboflavin, niacin, biotin, B12, B6, and folate. In addition, they provide minerals like selenium, choline, iron and calcium.
Try these Easy Zero Waste Recipes that Use Eggs
I like to call eggs “food waste heroes”. They help us use up vegetable bits and scraps. Make an omelet or egg muffins (that you can freeze!). Have one little pepper or a handful of spinach left? Have some broccoli stems? Finely chop them and make fritters.
https://rustnutrition.com/blog/2018/07/11/easy-veggie-egg-cups/
https://rustnutrition.com/blog/2022/03/28/delicious-zero-waste-veggie-fritters/
https://rustnutrition.com/blog/2023/09/05/zero-waste-baked-french-toast/
https://rustnutrition.com/blog/2023/10/16/gluten-free-blueberry-muffins/
https://rustnutrition.com/blog/2022/11/28/leftover-makeover-mashed-potato-ball-appetizer/
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