Everything you need to
know about eggs
Benefits
Nutrition
Buying eggs
Cooking eggs
Risks
Vegan alternatives
Summary
People have eaten eggs for thousands of years.
There are many types of egg, but the most
common choice is that of the chicken.
Eggs contain several vitamins and minerals that are essential parts of a
healthful diet. In many parts of the world, eggs are a readily available,
inexpensive food.
In the past, there was some controversy about whether eggs are healthful or
not, especially concerning cholesterol. The current thinking, however, is that,
in moderation, eggs are healthful, as they can be a good source of protein and
other essential nutrients.
This article describes the nutritional contents of eggs and possible health
benefits and risks. It also gives tips on incorporating more eggs into the diet
and looks at egg alternatives.
Benefits
Brain health, strong muscles, and energy production are some of the
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possible benefits of eating eggs.
Eggs can provide a number of health benefits.
Strong muscles: The protein in eggs helps maintain and repair body tissues,
including muscle.
Brain health: Eggs contain vitamins and minerals that are necessary for the
brain and the nervous system to function effectively.
Energy production: Eggs contain all the nutrients that the body needs to
produce energy.
A healthy immune system: The vitamin A, vitamin B-12, and selenium in
eggs are key to keeping the immune system healthy.
Lower risk of heart disease: The choline in eggs plays an important part in
breaking down the amino acid homocysteine, which may contribute to heart
disease.
A healthy pregnancy: Eggs contain folic acid, which may help prevent
congenital disabilities, such as spina bifida.
Eye health: The lutein and zeaxanthin in eggs help prevent macular
degeneration, the leading cause of age-related blindness. Other vitamins in
eggs also promote good vision.
Weight loss and maintenance: The protein in eggs can help people feel full
for longer. This can reduce the urge to snack and lower a person’s overall
calorie intake.
Skin health: Some vitamins and minerals in eggs help promote healthy skin
and prevent the breakdown of body tissues. A strong immune system also
helps a person look and feel well.
To experience the health benefits of eggs, a person should eat them as part of
a balanced diet.
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Nutrition
According to the United States Department of Agriculture (USDA), one
mediumTrusted Source boiled or poached egg weighing 44 g can provide the
following nutrients:
Energy: 62.5 calories
Protein 5.5 grams (g)
Total fat: 4.2 g, of which 1.4 g are saturated
Sodium: 189 milligrams (mg)
Calcium: 24.6 mg
Iron: 0.8 mg
Magnesium 5.3 mg
Phosphorus: 86.7 mg
Potassium: 60.3 mg
Zinc: 0.6 mg
Cholesterol: 162 mg
Selenium: 13.4 micrograms (mcg)
Lutein and zeaxanthin: 220 mcg
Folate: 15.4 mcg
Eggs are also a source of vitamins A, B, E, and K.
Egg white and yolk are both rich sources of protein. Around 12.6% of the
edible part of an egg is protein.
The 2015–2020 Dietary Guidelines for Americans recommend that adults
aged 19 and over should consume 46–56 gTrusted Source of protein each
day, depending on their age and sex. This should represent 10–35% of their
daily calories.
In 2018, one researcherTrusted Source concluded that eggs contain high
quality protein and that eating eggs is unlikely to lead to heart disease.
While meat can also be a good source of protein, it may contain high levels of
less healthful elements, such as saturated fat.
How many calories are in eggs? Find out here.
Fats
One medium egg contains about 4.2 g of fat, of which 1.4 g are saturated.
Most fat in an egg is unsaturated. Experts consider this to be the best type of
fat for a balanced diet.
Total fat should make up 25–35% of a person’s daily calories, and saturated
fat should represent less than 10%.
This means that a person who takes in 2,000 calories a day should consume
a maximum of 22 g of saturated fat.
Not all fats are bad for you. Learn more here.
Omega-3 fatty acids
Eggs also supplyTrusted Source omega-3 fatty acids, mainly in the form of
docosahexaenoic acid (DHA). DHA helps maintain brain function and vision.
These fatty acids are most common in oily fish. Eggs can provide an
alternative source for people who do not eat fish.
Vitamin D
Vitamin D is an essential nutrient, and low levels can lead to weak or brittle
bones. Eggs naturally contain this vitamin, and some are fortified with vitamin
D through hens’ feed.
The body synthesizes most of the vitamin D that it needs from sunlight.
However, people also need some vitamin D from dietary sources.
A medium egg contains around 0.9 mcg of vitamin D, all of which are in the
yolk.
Cholesterol
One medium egg typically contains 162 mg of cholesterol. In the past, experts
recommended limiting the intake of eggs for this reason.
However, researchers have not foundTrusted Source a link between egg
consumption and the risk of heart disease.
There are two typesTrusted Source of cholesterol: low-density lipoprotein
(LDL) and high-density lipoprotein (HDL). “Good” HDL cholesterol appears to
reduce levels of “bad” LDL cholesterol.
Consuming eggs appears to increaseTrusted Source levels of HDL
cholesterol and reduce levels of LDL cholesterol.
In addition, eggs are low in saturated fat. As a result, their effect on blood
cholesterol levels is likely to be clinically insignificant.
What are some natural ways to reduce cholesterol? Find out here.
Buying eggs
Share on Pin terest Eating organic eggs may provide more nutrients.
There are different types of eggs on the market, including:
non-cage-free
cage-free
free-range
organic
The USDA grade eggs that meet their standards. In order for them to grade
eggs as free-range, for example, the eggs must come from hens with:
unlimited access to food and water
freedom to roam within an area
continuous access to the outdoors during their laying cycle
One 2017 study found that organic eggs from hens with the freedom to
choose their own food had higher levels of certain nutrients than eggs from
caged hens. The organic eggs had significantly higher levels of
protein, potassium, and copper.
Another studyTrusted Source, published in 2014, found that hens that could
roam outside in the sunlight produced eggs that contained 3–4 times as much
vitamin D-3 as eggs from hens kept indoors. The researchers suggest that
allowing hens to roam may be an alternative to fortifying eggs with vitamin D.
Cooking eggs
Eggs are a versatile food, and many people enjoy them fried, boiled,
scrambled, or baked. They are easy to incorporate into a diet.
Boiled or poached eggs, for example, are simple to make and contain no
added fat. Sprinkle pepper, chili powder, or sumac on the eggs for added
flavor.
Plain boiled eggs can be a good snack or a meal for a person with digestive
problems or someone who is recovering from an illness.
Hard-boiled eggs are a convenient picnic food, and they go well in a salad.
Huevos rancheros is a Latin favorite that involves an egg on a base of
tomato, with herbs and other flavorings. Try this recipe.
For a healthful omelet or scrambled eggs, use vegetable oil and add onion,
herbs, garlic, peas, and sweetcorn for extra nutrition.
Risks
Consuming eggs comes with some health risks:
Bacteria: Raw or undercooked eggs can contain bacteria, which can enter
through pores in the shells. In the U.S., all eggs graded by the USDA undergo
a sanitizing rinse before sale.
Allergies: Some people have an egg allergy or sensitivity. A person with an
allergy may experience a life threatening reaction from coming into contact
with eggs or egg products.
It is important for people with allergies to remember that baked goods often
contain some egg, possibly as a powder. Check ingredients lists carefully.
A person with an allergy may also need to note whether a product is made in
a facility that uses eggs, as trace amounts can trigger severe reactions in
some people.
Avoiding the risks
Pasteurization: In the U.S., eggs undergo pasteurization, which involves
rapidly heating them and keeping them at a high temperature for a while to kill
off any Salmonella bacteria.
Buying and using: Do not purchase eggs that have cracked shells or are past
their expiration date.
Storage: Store eggs in the refrigerator. According to the USDA, eggs can
sweat at room temperature, making it easier for bacteria to enter the shells
and grow.
Cooking: Cook eggs thoroughly until the yolks are firm, and the whites are
opaque.
What is salmonella, and why does it matter?
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Vegan alternatives
Share on Pin terest Scrambled tofu is a possible vegan alternative to eggs.
Some people do not eat eggs, such as people following a vegan diet. A wide
variety of vegan egg alternatives are available.
These products may contain tofu or protein powder, and they come in a range
of forms. A person can enjoy some products on their own — as scrambled
eggs, for example — and incorporate others into cooking and baking.
Depending on the product, the nutrients will likely be different from those in
hens’ eggs.
A person can purchase vegan egg substitutes in some supermarkets and
health stores, as well as online.
Summary
Eggs can be a healthful addition to the diet, if a person eats them in
moderation.
A person should aim to eat a balanced diet with lots of variety, rather than
focusing on any individual food as a key to good health.
Q:
I am confused about free-range, organic, and other kinds of egg. Which
should I choose?
A:
Choosing a type of egg is a personal decision. Eggs are among the most
healthful foods available, and deciding what type to buy is multifaceted.
Decide what factors — cost, health, farming practices, environmental
concerns, and so on — are most important to you and your family, and go
from there. My personal choice, although I can’t always make it a reality, is a
pasture-raised egg from a local farmers market where I can discuss my
concerns with the farmer himself.
Trusted Source Answers represent the opinions of our medical experts. All content is strictly
informational and should not be considered medical advice.
Last medically reviewed on October 9, 2019
Nutrition / Diet
How we reviewed this article:
SOURCES
Share this article
Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — By James
McIntosh on October 9, 2019
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What to know about free-
range eggs
Egg Classification
Defining free-range
Certification
Availability and cost
Nutritional differences
Benefits for chickens
Summary
In general, hens that are free to roam in their houses
and have access to some outside space produce free-
range eggs. Hens that live in cages without any
roaming opportunities produce cage eggs.
Many egg cartons carry the free-range label. While this does mean that the hens have
some access to roaming and possibly outdoor space, there are no uniform standards as
to what constitutes free-range eggs.
Keep reading to learn more about the various egg certification schemes, how these
schemes classify eggs, and the benefits of free-range eggs both for the health of
people and for the chickens.
Egg Classification
In the United States, regulators classify eggs according to grade, color, production
methods, and size.
Egg grades:
Share on Pinteres t Free-range eggs come from chickens that have some degree of access to outside space.
Regulators classify eggs as grade AA, A, or B depending on the quality of the product
and the appearance and condition of the shell.
Egg cartons bearing a US Department of Agriculture (USDA) shield means that
regulators have checked the eggs for quality and weight.
Farmers pay a fee to join this voluntary scheme.
Egg color:
The breed of the chicken will determine the color of the eggshell. Typically, white
hens produce white eggs, and brown hens lay brown-shelled eggs.
Production method:
Free-range means hens have adequate space to move around inside their houses and
have access to an outdoor space where they can roam freely. It is just one example of
the different egg production methods.
Others include:
Conventional cage eggs: This refers to the intensive farming method whereby
eggs come from hens predominately living in cages.
Cage-free eggs: Hens are free to roam inside barns, but do not have access to
outdoor space.
Organic eggs: Organic eggs may carry the USDA Certified Organic label. This
means farmers feed and house the hens according to USDA’s organic
standards. The hens eat a vegetarian diet that is free from pesticides
and antibiotics. They also have access to the outdoors.
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Defining free-range eggs
Under USDA regulations, free-range eggs must come from hens that can move about
freely both vertically and horizontally in indoor houses.
Because there are no definitive standards on how much space hens should have,
different farms use a variety of housing systems. Some keep their chickens in aviaries
with multiple tiers or floors, but this is not always the case.
Hens that produce free-range eggs must have access to fresh food and water. They
must also be able to go outside whenever they want throughout their laying cycle.
Often hen enclosures have fences or netting.
Farms that produce free-range eggs must create an environment that allows their hens
to exhibit natural behaviors. They must provide facilities that enable the birds to live
as naturally as possible, such as scratching areas, perches, and nests. Farmers also
need to protect their hens from predators and give them access to litter.
While farmers keep cage-free hens in similar conditions, they do not need to have
access to outside space.
Certification schemes
Because there are no distinct and uniform standards as to what constitutes free-range
eggs or cage-free eggs, many people rely on certification schemes to choose their
eggs.
There are many of these schemes, all of which regulators audit independently.
United egg producers (UEP) certified cage-free
Hens can roam vertically and horizontally in indoor barns and have at least 1 square
foot of floor space each.
They live in an environment that allows them to exhibit natural behaviors but do not
necessarily have access to outside space.
UEP certified
Egg producers must work to UEP Certified standards on all their farms. Hens are
usually caged and must have 0.46 square feet of space each, which often does not
allow the hens enough space to spread their wings, perch, or forage.
Animal Welfare Approved
To receive the Animal Welfare Approved label, each hen must have:
a minimum of 1.8 square feet of indoor floor space that allows them to nest
and perch
have constant access to an outdoor area for roaming and foraging
upward of 4 square feet of outdoor space that has growing vegetation
an area where they can perch and nest
Certified Humane
This program offers three levels of certification:
Regular: Birds do not live in cages but have no access to outside space. They
must have access to nests, perches, and dust-baths.
Free-range: Birds must be able to go outdoors for at least 6 hours a day. Each
hen must have access to 2 square feet of outdoor space, which does not need
to have growing vegetation.
Pasture-raised: Under this scheme, each bird must have access to at least 108
square feet of pasture, which is an area covered in living vegetation for at
least 6 hours a day.
American Humane Certified
There are four levels of certification offered through this scheme.
Enriched colony cages: Each bird must have access to a caged area of least 0.8
square feet that contains perching posts and nesting boxes.
Cage-free: Each hen has 1.25 square feet of floor space, which has perches
and nesting boxes. Farmers may keep their birds indoors all the time.
Free-range certification: Each bird has access to 21.8 square feet of outdoor
space.
Pasture-raised: Each hen must have 108 square feet of outdoor living pasture
space.
Food Alliance Certified
Under the Food Alliance Certification, birds must not live in cages and have access to
at least 1.23 square feet of floor space each. They must also have:
access to natural daylight or be able to go outdoors for at least 8 hours a day
access to outdoor pasture areas
places to nest, perch, and dust-bathe
Availability and cost
Eggs produced to all the varying certification levels are widely available in most
grocery stores.
Generally, if a farm follows stricter standards, the eggs will be more expensive. In
other words, the higher the animal welfare standard, the more expensive the egg.
This is because production costs are higher for the farmer, who tends to pass the
increased costs onto the customer.
Nutritional differences
According to one study, there are slight differences in the mineral content of eggs
depending on the rearing environment. Researchers found a
higher magnesium content in free-range eggs. However, they also found that organic
eggs had lower phosphorus and zinc content.
Another study found that beta carotene levels were also higher in free-range
eggs. Other researchTrusted Source has shown that eggs from pastured hens contain
higher levels of flavonoid and carotenoid antioxidants, as well as anti-
inflammatory omega-3 fatty acids than eggs from caged or organically-raised hens.
Beta-carotene acts as a powerful antioxidant in the body. The body also converts it
into vitamin A, which is an essential fat-soluble nutrient that is critical for many
aspects of health, including supporting the immune system.
Learn more about the health benefits of beta carotene here.
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Free-range benefits for chickens
Hens raised in free-range environments have a much better quality of life. They can
go outside and can engage in natural behaviors, such as dust-bathing, walking, and
foraging.
Birds who live in cages in large flocks can be vulnerable to disease or getting trapped
in between wires.
Caged birds also tend to show signs of distress and discomfort. When birds are more
at ease, they tend to flap their wings stretch, shake their bodies, or wag their tails.
Summary
The term free-range means that chickens have the freedom to roam in their houses and
have some access to some outdoor space. A free-range label does not specify how
long farmers let the birds out for, or what that outside space should be like.
Egg certification schemes are the best way to understand the conditions under which
farmers produce their eggs.
While nutritional differences between free-range and cage eggs are minimal, the
caged hens do not have such a good quality of life because they are unable to carry
out many of their usual or normal behavior activities.
Free-range birds have a far better life, with space that allows them to participate in
their normal behaviors. People who are concerned about animal welfare and the
quality of their eggs should consider choosing eggs from pasture-raised hens.
Last medically reviewed on January 7, 2020
Nutrition / Diet
Vegan / Vegetarian
How we reviewed this article:
SOURCES
Share this article
Medically reviewed by Jillian Kubala, MS, RD, Nutrition — By Amanda Barrell on January 7, 2020
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All you need to know about
egg yolk
Benefits
Nutrition
Yolk vs. egg white
Considerations
Summary
Egg yolks are the yellow part at the center of an egg.
They contain high levels of cholesterol but also provide
a range of vital nutrients and health benefits.
Eggs are a low cost, nutrient dense food that is easy to access and prepare, making
them an excellent dietary staple for many people worldwide.
They are extremely versatile. People can prepare eggs in several different ways or use
them in many aspects of food preparation, cooking, and baking.
In this article, we explain the benefits and nutritional breakdown of egg yolks. We
also compare them with egg whites and provide tips on how to eat them safely.
Benefits
Share on Pinteres t Eating egg yolk may lower a person’s risk of gastrointestinal distress.
Eating the egg white and yolk together in a whole egg provides the right balance of
protein, fat, and calories. This combination allows most people to feel fuller and more
satisfied after eating eggs in meals.
However, a 2019 reviewTrusted Source suggests that most of the nutrients in an egg
are in the yolk. The distribution of the proteins, however, is even throughout the
whole egg.
The review highlights several benefits that the nutrients and proteins in egg yolk may
provide, including:
A lower risk of gastrointestinal distress: This benefit may be due to egg yolk
proteins, such as phosvitin, which may reduce the number of compounds in
the body that cause inflammation.
A boosted immune system: Certain compounds called sulfated glycopeptides
are present in the membrane of the egg yolk. These may stimulate the
production of macrophages, which are cells in the immune system that
protect the body against disease and infection.
Lower blood pressure: The review notes that egg yolk contains several
compounds called peptides that research has shown to reduce blood
pressure significantly in rats. High blood pressure is a risk factor for
cardiovascular disease.
Reduced risk of vision problems: The American Heart Association state that
yolks are a significant sourceTrusted Source of lutein and zeaxanthin. These
carotenoids may protect against cataracts and macular degeneration, two
common eye problems that often develop after the age of 55 years.
It is worth noting that many of the studies in this review did not test the effects of egg
yolks in humans. Instead, they performed the tests in a laboratory or on animals.
Therefore, the findings may not apply to humans.
Researchers have also started exploring the potential of various immunostimulants
called immunoglobulins, which are present in egg yolks.
For example, a 2017 study found that female mice were less likely to become infected
with Helicobacter pylori — bacteria that commonly cause intestinal infection — after
consuming anti-VacA IgY, an immunoglobulin in egg yolk.
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Nutrition
Share on Pinteres t Cooking eggs in oil will increase the fat content of a dish.
The nutritional content of an egg yolk depends on the size, origin, and processing of
the egg, as well as the species from which it comes.
The final dietary value of egg yolks varies greatly depending on their preparation. For
example, cooking whole eggs in oil may double or even triple the fat
and cholesterol content of an egg dish.
According to the United States Department of Agriculture, a raw yolk from one
standard, large egg provides the followingTrusted Source:
55 calories
2.70 g of protein
4.51 g of fat
184 milligrams (mg) of cholesterol
0.61 g of carbohydrate
0.10 g of sugar
0 g of dietary fiber
Egg yolks contain at least seven essential minerals, including:
calcium
iron
magnesium
phosphorus
potassium
sodium
zinc
Egg yolks are a plentiful source of many vitamins, especially fat- and water-soluble
vitamins.
The table below outlines the vitamin content of one large (17 g) egg yolk.
Thiamin 0.030 mg
Riboflavin 0.090 mg
Niacin 0.004 mg
Vitamin B-6 0.060 mg
Vitamin B-12 0.332 micrograms (mcg)
Vitamin A 64.8 mcg
Vitamin E 0.439 mg
Vitamin D (D-2 and D-
0.918 mcg
3)
Vitamin K 0.119 mcg
Duck, quail, goose, and turkey eggs contain higher amountsTrusted Source of many
vital nutrients than chicken eggs.
Yolk vs. egg white
In comparison with the 2.7 g of protein in the yolk of a single, large egg, the white
provides 3.6 gTrusted Source.
While the white provides more protein, the yolk contains nearly all of the fat- and
water-soluble vitamins and minerals in eggs. Research suggests that consuming whole
eggs has more significant benefits than eating egg whites alone.
For example, a 2017 study found that young men who ate whole eggs immediately
after performing resistance exercises had higher rates of muscle metabolism than
those who consumed only egg whites.
Considerations
Share on Pinteres t Buying eggs from a reputable seller may reduce the risk of food poisoning.
The most common health concern relating to eggs is food poisoning from the
bacteria Salmonella, which poultry naturally carry. These bacteria may contaminate
the eggs.
Salmonella infections can be serious, especially for young children, people with
immune conditions, and those over the age of 65 yearsTrusted Source. However,
following a few basic safety precautions when purchasing, storing, handling, and
cooking eggs significantly reduces the risk of food poisoning.
Tips for safely dealing with eggs include:
purchasing eggs from a reputable, licensed source or a trusted local farmer
making sure that eggs do not have cracks or holes in the shell before
purchasing them
storing eggs in the refrigerator at 40°F (4.4°C)
washing the hands and all exposed surfaces with soap and water immediately
after coming into contact with raw eggs
eating or refrigerating eggs no more than 2 hours after cooking them
cooking eggs until at least the whites are firm (individuals at higher risk of
infection should cook eggs until both the white and yolk are firm)
cooking egg dishes, such as casseroles or quiches, to an internal temperature
of at least 160°F (71.1°C)
cooking scrambled eggs until firm
throwing away broken, dirty, or cracked eggs, as well as expired eggs and egg
products
avoiding eggs that have an odd consistency, appearance, or smell
keeping raw eggs away from other foods, especially foods that do not require
cooking
using pasteurized eggs for dressings and condiments that require soft boiled
eggs, such as hollandaise sauce, mayonnaise, and Caesar salad dressing
Here, learn more about Salmonella.
Summary
Egg yolks and whites provide the most nutrition when a person consumes them
together as part of a whole egg.
Most nutrients in an egg are present in the yolk. The results of lab studies suggest that
some compounds in egg yolk can help prevent gastrointestinal distress, boost immune
function, and reduce blood pressure.
However, further studies in humans are necessary to confirm these possible benefits.
Eggs also carry a risk of Salmonella infection if a person does not correctly store and
prepare them. Maintaining good hygiene while preparing eggs is key to preventing
food poisoning.
