They are nutritious, filling and extremely versatile. In this post I am going to give you all the information you need to know.

1. Nutritional facts about eggs

Eggs are packed with nutrients. Both the yolk and the white contain protein, but the yolk is much higher in other essential nutrients.

One large egg (50 grams) has approximately 6.5 grams of protein, 5 grams of fat, 0.5 grams of carbohydrates and 70 calories. This macronutrient profile makes them an ideal staple for keto or low-carb diets.

Eggs are a great source of several vitamins and minerals, including vitamin B12, selenium, iron and small amounts of other B vitamins, vitamin E, potassium and calcium.

In addition, eggs are high in choline, an essential nutrient linked to liver and brain health.

2. Eggs are an excellent source of protein

Protein is vital for good health. Some of its roles include helping the body build and maintain muscles and preserving healthy skin, hair, bones and internal organs.

Eggs are a convenient and delicious way to help meet your daily protein needs.

Three large eggs provide approximately 19 grams of high-quality protein.

I always recommend eating the WHOLE egg, as the whites possess inflammatory proteins such as ovalbumin, ovotransferrin, lysozyme, in fact if people have an intolerance it is due to the proteins in the white.

Yolk: anti-inflammatory
Whites: inflammatory

Better eat them whole!

3. How many calories are there in eggs?

A large egg has approximately 70 calories. This is the most common size of eggs found in shops/supermarkets.

One small egg (38 grams): 50 calories

One medium egg (44 grams): 60 calories

One large egg (50 grams): 70 calories

One extra large egg (56 grams): 80 calories

One jumbo egg (63 grams): 90 calories

Regardless of their size or how they are prepared, eggs are a nutritious food that you can enjoy regularly, two, three or more at a time, without having to watch your calories.

4. Eggs provide satiety

Have you ever noticed that after eating eggs you feel full and satisfied?

Study after study has shown that eggs help people stay full for several hours after eating.

In some studies, people ended up eating much less naturally for the rest of the day after a breakfast that included eggs, compared to a breakfast without eggs, as levels of the “hunger hormone” ghrelin decreased.

5. Eggs may be beneficial for heart health

Decades ago, eggs had gained a reputation for increasing the risk of heart disease because they are high in cholesterol. However, frequent egg consumption has been shown to increase levels of HDL cholesterol (a marker linked to decreased risk of heart disease) in healthy people and in people who are overweight or have diabetes.

Increased egg intake may also reduce insulin resistance, which is strongly linked to overall metabolic health.

Finally, contrary to popular belief, eating eggs several times a week appears to be perfectly safe for people with heart disease or those at increased risk of developing it.

It is worth noting that what you eat and drink at other meals can also affect heart health. But in the context of a healthy diet, eggs can be enjoyed regularly on a daily basis.

6. Does eating eggs cause high cholesterol levels?

Eating eggs does not generally lead to higher blood cholesterol levels. Our liver produces most of the cholesterol found in the blood, while dietary cholesterol contributes much less.

Conclusion: Eggs do not adversely affect cholesterol levels in most people, and there is no reason to prefer only egg whites or other alternatives to whole eggs.

7. How long can eggs be stored?

The shelf life of the eggs you bring home from the supermarket or local farm depends on how you have handled and stored them.

Hard-boiled eggs in the shell will keep well for about a week if properly refrigerated.

You can freeze raw eggs for later use. You should crack the eggs into an ice cube tray or muffin tin and, once frozen, store them in an airtight container in the freezer for up to a year.