Are eggs good for you? Egg yolks vs. egg whites and how much protein is in your eggs?
Before shortages and high production costs led to skyrocketing egg prices in 2022, most Americans were eating nearly an egg an day. In 2022 alone, the consumption of eggs in the United States was estimated at 277.5 per person – making it no surprise that a recent survey found eggs to be the most popular breakfast food in the country.
But eggs are more than a tasty dish to start one's day. The food is also rich in nutrients and protein and has been promoted as a popular weight loss option for many. Experts weigh in on whether eggs are an effective tool in the fight against obesity and whether the nutritional benefits of the food are all they're cracked up to be.
Are eggs healthy?
Eggs, of course, have many health benefits. "They are rich sources of nutrients because they are designed to provide everything needed for the development of a young animal," says Walter Willett, MD, professor of epidemiology and nutrition at Harvard T. H. Chan School of Public Health.
The American Heart Association notes that eggs also are a good source of vitamin D (supporting stronger bones and immune system health) and choline (helping metabolism and liver function).
Audra Wilson, MS, bariatric dietitian at Northwestern Medicine Delnor Hospital, calls eggs "versatile, portable, affordable and full of nutrition," and notes that they are an especially good source of vitamin A.
Eggs are also one of the most important foods the body uses to produce collagen – an essential protein known for its "age defying" support of skin health. "And eggs contain lutein [an important antioxidant], vitamin E, and essential amino acids," adds Lisa Young, PhD, an adjunct professor of nutrition at New York University and author of "Finally Full, Finally Slim."
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How much protein is in one egg?
The most commonly touted health benefit of eggs, however, is that they are a rich source of protein – about 6 grams in a single large egg. "Eggs are sort of nature’s perfect protein," explains Wilson. She adds that the protein in eggs is "uniquely bioavailable – meaning the body absorbs almost all of the protein that the egg contains."
Both parts of an egg, egg whites and the yolk, contain protein. Egg whites have nearly 11 grams of protein per 100 grams, and the yolk contains nearly 17 grams per 100 grams. But because there is more egg white volume than yolk volume, whites have more protein overall per egg.
Egg whites are also a good source of calcium, magnesium and potassium; and the yolk portion, "can be helpful for people with conditions like macular degeneration," says Barbara Olendzki, RD, associate professor of population and quantitative health sciences at UMass Chan Medical School.
Are eggs good for weight loss?
The protein contained in eggs is what makes them popular for many diets. "High-protein, nutrient-dense foods like eggs can be helpful with weight management because they are instantly filling," Wilson explains.
Eggs also have the advantage of being low in calories: The yolk of a large egg contains only 55 calories, and the whites contain only 15 calories, for about 70 calories total per egg.
Because of this, eggs are considered "good for weight loss," says Olendzki. "They provide satiety yet not a lot of calories – so long as they are prepared alone and without a lot of added fats."
Is it OK to eat eggs every day?
Beyond the sunny side of the breakfast food, eggs do have some disadvantages that consumers should be aware of. "They contain a large amount of cholesterol, and for that reason many guidelines have recommended limiting eggs," explains Willett. The American Heart Association, for instance, recommends averaging just one egg (or two egg whites) per day.
Wilson agrees with that suggested amount "due to the cholesterol and saturated fat found in eggs," but said the recommendation could be even more limited for those with elevated cholesterol or cardiac issues. "It is always important to check in with your healthcare provider before making any major changes to your diet, lifestyle or supplementation," she advises.
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This article originally appeared on USA TODAY: How much protein is in an egg? Yolks, whites and weight loss benefits