Eggs offer far more than just protein. Nutrition experts explain why they should be a regular part of your diet.
Eggs provide all nine essential amino acids that the human body needs but cannot make by itself.
People in the UK eat a lot of eggs. On average, each person consumes at least two per week, making them one of the nation’s most popular foods. Many eat even more — from having scrambled eggs on toast every morning to eating several after workouts.
Over time, eggs have gone in and out of fashion when it comes to health — sometimes praised, other times criticized. “Eggs have been unfairly blamed in the past few decades, but that criticism isn’t valid,” says nutritionist Rhian Stephenson.
In the late 1980s, former MP Edwina Currie claimed that eggs might carry salmonella, leading to the destruction of millions of hens. Eggs were also blamed for causing diabetes, heart disease, and cancer because of their fat and cholesterol content.
“The biggest myths about eggs came from the 1990s diet culture when low-fat diets were popular and high-cholesterol foods were thought to cause heart problems,” Stephenson explains. “We now know this isn’t true.”
However, some cooking methods are healthier than others. Experts explain the many benefits of eggs and the best ways to eat them.
The Health Benefits of Eggs
One large egg has about 78 calories, 5.4 grams of fat, 7.5 grams of protein, a small amount of salt, and no carbohydrates. Besides tasting great, eggs are packed with nutrients. They are:
- High in protein
- A complete source of essential amino acids
- Rich in vitamins B, D, A, and choline
- A source of healthy fats
- Satisfying but low in calories
With 7.5 grams of protein and fewer than 80 calories, eggs offer one of the best protein-to-calorie ratios of any food.
“Eggs contain all nine essential amino acids, making them a complete and high-quality protein source,” says nutritionist Caroline Farrell.
Complete proteins help with recovery, muscle growth, and repair. They also reduce hunger, supporting weight management and overall fitness.
“Eggs are cheap, easy to cook, and very versatile,” Stephenson adds. A carton of twelve eggs usually costs under £4, making them an affordable way to meet daily protein needs — around 55 grams for men and 45 grams for women.
In addition to protein, egg yolks are nutrient-dense. “They contain vitamin D and iron, which can be hard to get from other foods,” says Stephenson. “They also provide calcium, zinc, potassium, and vitamin B12, which is especially important for people who don’t eat meat or fish.”
Vegetarians should also include eggs in their diets because they contain preformed vitamin A — a type that’s more easily absorbed by the body than the version found in plants.
Still, it’s important not to go overboard. While some athletes may eat a dozen eggs daily, Farrell recommends sticking to one or two eggs per day.
There isn’t much research on the maximum safe amount, but Farrell advises against excess. “No single food should be eaten in large quantities — moderation is always best,” she says.
The Healthiest Ways to Cook Eggs
Poaching and boiling are the healthiest cooking methods since they use little or no added fat. Surprisingly, frying eggs in butter can be lower in calories and fat than using olive oil.
“The way you cook your eggs affects their nutrient content,” Farrell explains. “But almost any method can be healthy if you use a small amount of oil or heart-healthy fats like olive oil.”
Poached eggs don’t add any calories or fats, but boiling may help retain more vitamins and minerals since nutrients can sometimes escape into the water when poaching.
If plain boiled eggs don’t appeal to you, Stephenson recommends scrambling or frying them gently with olive oil, coconut oil, or butter, and avoiding low-calorie sprays that are often highly processed.
If you like your eggs crispy, avocado or olive oil are good options because they have higher smoke points and stay stable at moderate heat.
Should You Skip the Yolk?
It might seem healthier to avoid the yolk since that’s where most of the fat and cholesterol are, but it’s also where many nutrients are found. Egg whites are lower in calories — about 20 per egg with 4 grams of protein and almost no fat — while a yolk contains around 55 calories, 2.7 grams of protein, and 4.5 grams of fat.
“My advice is to eat the whole egg,” says Stephenson. “People avoid yolks because they fear fat and cholesterol, but that fear isn’t supported by modern science.”
Farrell agrees, noting that the combination of protein and fat in whole eggs keeps you full longer than eating egg whites alone.
“For most people, dietary cholesterol from eggs doesn’t significantly affect blood cholesterol,” she says. “It’s saturated and trans fats — found in cakes and pastries — that raise bad cholesterol levels.”
Some research shows that people with Type 2 diabetes may have a higher risk of heart disease when eating too many egg yolks because of how cholesterol interacts with insulin resistance.
If you’re trying to manage your cholesterol, Stephenson suggests making a two-egg omelette using just one yolk so you still get nutrients while reducing cholesterol intake.
Should You Choose Organic or Expensive Eggs?
Although eggs are affordable and widely available, it can be worth paying a bit more for better-quality ones.
“Free-range eggs tend to have more omega-3 fatty acids and vitamin D because the hens spend time outdoors,” says Farrell. “Some premium or organic brands may also be richer in nutrients if the hens eat omega-3-enriched diets or are raised with better welfare standards.”
Stephenson agrees that organic eggs are healthier than standard or caged eggs, but warns that not all expensive eggs are organic.
To qualify as organic, eggs must come from uncaged hens fed a diet free from pesticides, hormones, and antibiotics, and raised under high welfare standards. Organic eggs are labeled with a “0” on the shell and make up only a small percentage of those sold in supermarkets.
The healthiest option is to get eggs directly from hens, either your own or from someone you know.
If that’s not possible, you can often find fresh organic eggs through local farms or community “egg share” programs.
FAQs
Does eating two eggs a day raise cholesterol?
No. For most people, two eggs daily won’t increase cholesterol levels. Although eggs contain dietary cholesterol, saturated fats have a bigger effect. A 2025 study even found that eating two eggs a day could reduce bad cholesterol. However, people with inherited high cholesterol should limit themselves to three or four eggs per week.
Are eggs good or bad for belly fat?
No food directly targets belly fat, but eggs are high in protein and low in calories, helping you feel full and aiding weight loss.
Are brown eggs healthier than white?
No. Both are nutritionally identical. The shell color simply depends on the hen’s breed.
Source: Telegraph, UK, on 5 October 2025
No comments:
Post a Comment