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Nutrition for 1 serving (3-by-3.5 inches): 258 calories, 10 grams total fat, 4 grams saturated fat, 137 milligrams cholesterol, 465 milligrams sodium, 25 grams carbohydrates, 3 grams fiber, 17 grams protein. Eggs can be a good addition to a healthy, well-balanced diet.
While eggs pack in a slew of vitamins, minerals and nutrients, one of those is the ever-controversial cholesterol. One egg delivers around 207 milligrams of cholesterol, which is 69% of the daily limit recommended by the Dietary Guidelines for Americans.
Because of their numerous benefits, it’s OK to eat one whole egg, including the egg yolk, every day if you don’t have cardiovascular disease and you do have a healthy level of blood cholesterol. Or you can mix two egg whites with every egg yolk to give yourself more protein.
The truth, says registered dietitian Johna Burdeos, is that eggs are dense in nutrients and high in protein, as well as a good source of other vitamins and minerals, including fat-soluble vitamins (A, D, E, and K), B vitamins, folate, and choline.
Those who ate eggs every day had an 18% lower risk of death from heart disease and 28% lower risk of stroke death compared to those who didn't eat eggs.
This article explores the relationship between eggs, cholesterol, and heart health. It includes recommendations for how many eggs you can safely eat and who should consider limiting their intake.
A new study suggests that regularly eating eggs can increase the risk of early death, but some experts are skeptical about the findings. Walter Willett , professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, is one of the skeptics.
In most studies so far, "an egg a day does not have a negative impact on health," says Eric Rimm, professor of epidemiology and nutrition at the Harvard School of Public Health. Instead of worrying about eggs, focus on eating an overall healthy diet and getting regular exercise.
The fat and cholesterol found in eggs can harm heart health and lead to diabetes, as well as prostate and colorectal cancers. Serum Cholesterol. About 60% of the calories in eggs are from fat—much of which is saturated fat. Eggs are also loaded with cholesterol—about 200 milligrams for an average-sized egg.
Most healthy people can eat up to seven eggs a week without increasing their risk of heart disease. Some studies have shown that this level of egg consumption might even help prevent certain types of stroke and a serious eye condition called macular degeneration that can lead to blindness.