The nutritional content of eggs:<\/p>\n
A large whole egg (50 grams (g))
\nA large egg white (33 g)
\nA large egg yolk (17 g)<\/p>\n
Calories
\n71.5 kcal
\n17.2 kcal
\n54.7 kcal<\/p>\n
Protein
\n6.3 g
\n3.6 g
\n2.7 g<\/p>\n
Fats
\n4.8 g
\nAlmost none
\n4.5 g<\/p>\n
Carbohydrates
\nLess than 1 g
\nLess than 1 g
\nLess than 1 g<\/p>\n
Cholesterol
\n186 mg
\n0 mg
\n184 mg<\/p>\n
Saturated fats
\n1.6 g
\n0 mg
\n1.62 g<\/p>\n
Here are a few nutritional differences between egg whites<\/a> and yolks:\n<\/p>\n Egg whites have most of the protein and vitamin B5 Eggs often get a bad rap for having high cholesterol. However, studies show that saturated fats<\/a> can be a bigger concern than cholesterol. Eating too much saturated fat may increase the risk of heart disease.\n<\/p>\n While eggs do contain some saturated fat, it\u2019s not too much. One egg daily provides about 1.5 grams of saturated fat. In comparison, a 3-ounce (85-gram) serving\u00a0of cooked sirloin beef has 5.3 grams of saturated fat\u2014and it\u2019s higher if you don\u2019t trim the visible fat.\n<\/p>\n \u201cThe only potential concern with eating eggs daily is if it reduces dietary variety. Incorporating other food sources is necessary to ensure a broader intake of nutrients and reduce the risk of deficiencies,\u201d Nikki Fata, MPH, RDN, CEDS<\/a>, registered dietitian nutritionist and founder of Nutrition with N, told Health.\n<\/p>\n How you cook eggs<\/a> can affect their calorie, cholesterol, and saturated fat content. While you can enjoy all kinds of eggs, the best cooking method depends on your overall diet.\n<\/p>\n Frying: Frying\u00a0eggs with butter will provide higher saturated fats. A teaspoon (5-gram) of butter adds 2.5 grams of saturated fats, which is more than the eggs have. Frying eggs won\u2019t add too much to your overall saturated fat intake if you generally eat a low-saturated-fat diet.\u00a0Scrambling: Scrambling eggs with butter, milk, or cream also adds saturated fat and cholesterol. \u201cFor most healthy adults, there is no risk to daily egg consumption. Eggs are low in saturated fat and don\u2019t significantly raise cholesterol for the majority. The bigger risk is what they\u2019re typically eaten with, like bacon, cheese, or butter,” Kristen Lorenz, RD<\/a>, a registered dietitian who specializes in longevity and metabolic health, told Health.\n<\/p>\n Lorenz suggested that pairing eggs with vegetables and whole grains<\/a>, rather than processed meats, makes for a more heart-healthy meal combination.\n<\/p>\n Although recent studies show the benefits of eating eggs daily, the debate is still ongoing.\n<\/p>\n Some studies show that eating more eggs and cholesterol may increase the risk of death from heart disease. People with high cholesterol, existing heart disease, or diabetes may be at higher risk.\n<\/p>\n The AHA suggests eating one to two eggs daily, and experts and research support this recommendation.\n<\/p>\n \u201cThere is no set recommendation on the exact number of eggs one should eat per week; however, current research suggests that for the average person, consuming seven egg yolks per week is unlikely to cause adverse health consequences,\u201d Rachel Dyckman, MS, RDN, CDN<\/a>, told Health.\n<\/p>\n
\nEgg yolks have more selenium, folate, iron, and vitamin B12
\nEgg yolks also have healthy fats<\/a>, choline, and vitamins A, D, E, and K, which egg whites don\u2019t have<\/p>\n
Boiling and poaching: Boiling and poaching eggs have lower calories and saturated fat than fried or scrambled eggs. Try boiling or poaching if your overall diet includes other foods high in saturated fat.<\/p>\n