The Egg Nutrition Guide | ZP

Eggs are the most easily accessible clean source of protein available almost everywhere. Even though it is high up on the protein ladder, eggs do have a bad reputation due to their high cholesterol content. Over 25 years of study has finally proved that high cholesterol levels in the blood leading to heart diseases are not completely caused by the cholesterol in food, but by the saturated fat which brings a much bigger effect on blood cholesterol. Even then, I’m sure there are many other doubts about eggs that might have crossed your mind on a daily basis. 

Being a certified Nutritionist, dietary specialist, and Personal trainer, the most common question I face are about eggs, and I’ve learned with experience that most people refrain from asking or just listen to instructors who have half knowledge about the topic (no offense intended to anyone). 

This article will cover the most widely asked questions about eggs, backed up by scientific evidence to help you get the right information you need. 

If you have an interesting question in mind which you would like to be added to this article so that others can benefit from it, feel free to reach out to me in the comments below or on my zin pyari social channels.

CLICK on the question to toggle to the section you need an answer for

  1. 9 Health benefits of eggs 
  2. Do eggs increase weight?
  3. Is it healthy to eat an egg every day?
  4. Which part of the egg is more nutritious?
  5. Are egg yolks bad?
  6. What is inside the egg yolk?
  7. Egg nutrition chart 
  8. Are eggs better cooked or raw?
  9. What is the healthiest way to eat an egg?
  10. How long should you boil eggs?
  11. Should I boil my eggs in hot or cold water?
  12. What is the best time to eat eggs?
  13. Is eating eggs at night bad?
  14. How many eggs should I eat a day?
  15. Which is better, hen eggs or duck eggs?
  16. Are-brown-eggs-better-than-white?
  17. Do eggs cause acne?
  18. Is egg harmful to the hair?
  19. Do eggs expire?
  20. How do you check if eggs are good?
  21. Can I drink milk with eggs?
  22. Foods you shouldn’t eat with eggs
  23. Who should avoid eating eggs?
  24. Side effects of too many eggs
  25. An eggcellent conclusion
drawing a face on a brown egg

9 Health benefits of eggs 

Eggs bring a lot of health benefits to the table, the top 9 includes

  1. Eggs are highly nutritious comprising of essential vitamins, folate, phosphorus, and selenium 
  2. High in cholesterol but does not adversely affect blood cholesterol 
  3. Raises HDL – good cholesterol 
  4. Contains choline – an essential nutrient 
  5. Are linked to reduced risk of heart diseases 
  6. Has Lutein and Zeaxanthin which helps improve eyesight 
  7. Omega-3 or Pastured Eggs Lower Triglycerides
  8. High in Quality Protein, With All the Essential Amino Acids
  9. Helps you stay full and eat less, leading to weight loss 

Do eggs increase weight?

Even though we face a lot of circumstances that we consider to be part of our weight gain, scientific evidence shows that weight gain is caused by increased calorie intake each day. To lose weight you should be at a calorie deficit (eating fewer calories than you burn). An egg contains a lot of nutrients, totally comprising of just 74 calories(large egg). Since these calories are not waste calories (like what is offered by sugar) all parts of it will easily absorb and help the body with various functions. It is also high in protein which helps you feel full and hence reduces your cravings which thereby helping you reduce your weight. 

Bottom line: Eggs are an essential ingredient in fat loss and weight reduction if done correctly

Is it healthy to eat an egg every day?

Studies show that eating eggs every day increases high-density lipoprotein (HDL), also known as the “good” cholesterol. Higher HDL levels are directly linked to lowering heart diseases, stroke, and other health issues. For 70% of the people, there was found to be NO elevation in LDL, also known as “bad” cholesterol. 

It is hence considered to be healthy to eat eggs every day, keeping in mind that the situation may differ if you are facing any medical issues. 

5 Vegetarian Food Items to Have Everyday and Why! – Click here to find out

Which part of the egg is more nutritious?

Egg yolks are the most nutrient-rich part of the egg.  They contain nutrients such as vitamin B12, vitamin B2, vitamin A, and folate. Egg yolks are also one of the very few food items that are a natural source of vitamin D. They are also a good source of good cholesterol, good fat, and carbohydrates. These minerals are all essential to a healthy body. Even though egg yolks are not the only source for it, it is definitely one of the best sources. 

Bottom line, the most nutritious part of the egg is the egg yolk

Are egg yolks bad?

This is probably the most asked question in this whole article. Egg yolks are widely known to be the villain, especially because they shows off their cholesterol content which scares everyone equally. 

What we need to keep in mind is that our body does require cholesterol, the amount and type of cholesterol in our blood are correlated to heart diseases.  Evidence shows that the cholesterol in eggs isn’t the real villain, but more from fatty acids and the use of extra ingredients. 

recommendations for heart health associated with a healthy body eating eggs whole by the American heart association (AHA)

The American heart association also recommends staying healthy with an aerobic activity routine and following a healthy diet to make use of the best benefits from egg yolks and to keep our hearts safe

To round up, Egg yolks arent bad as long as you are active and follow a healthy lifestyle. If you aren’t active enough, or if you are already suffering from cholesterol related issues, then I would personally recommend to avoid the egg yolks for now

What is inside the egg yolk?

The egg yolk contains lesser water and protein compared to the whites. But it is nutrient-rich in vitamins A, D, B12, B2, and folate. They also contain calcium, lecithin, phosphorus, thiamine, and riboflavin.

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Egg nutrition chart 

A nutrition count of the yolk v/s the whites in terms of protein, carbohydrates, fats, and cholesterol in an egg is as given below 

To understand what are these nutrients and how they help you, Click here

complete egg nutrition table of the contents inside the egg yolk and egg whites

Are eggs better cooked or raw?

The high-quality protein contents are the same in both raw and cooked eggs, That being said, the protein source in cooked eggs is much more easily absorbed. Cooking eggs can also reduce the risk of food poisoning caused by salmonella (a common bacterial disease that affects the intestinal tract). It is also much tastier to eat cooked eggs. 

Hence cooked eggs are found to be safer and easier for your stomach to digest.

What is the healthiest way to eat an egg?

There are many ways to cook an egg – Boiled, poached, fried, baked, scrambled, microwaved, and our favorite omelet. To narrow down the healthiest way among these, let us rely on the scientific explanation. 

High heat cooking can oxidise the cholesterol in eggs and produce compounds known as oxysterols. Oxidized cholesterol and oxysterols in the blood have been linked to an increased risk of heart disease. The most found sources of oxidized cholesterol are in fried foods, such as fried chicken, fish, and french fries making it one of the major reasons to avoid those. 

For these reasons, the healthiest way to eat an egg is by boiling them or poaching them (either hard or soft). 

How long should you boil eggs?

Wondering how long to boil your eggs? Egg cooking time depends on personal preference, whether the eggs are refrigerated and their size. Here is a simple rundown of the time for each type of boiled egg 

For soft boiled eggs

  • 3 minutes for a medium-sized egg 
  • 4 minutes for a large size egg 
  • 5 minutes for an extra-large sized egg

For medium-boiled eggs

  • 4 minutes for a medium-size egg 
  • 5 minutes for a large size egg 
  • 6 minutes for an extra-large sized egg

For hard-boiled eggs 

  • 7 minutes for a medium-size egg 
  • 8 minutes for a large size egg 
  • 9 minutes for an extra-large size egg

If you are not very sure which to choose, you can choose to boil your egg for about 5-7minutes 

what does the inside of an egg look like at different boiling times

Should I boil my eggs in hot or cold water?

There is a lot of debate around this topic. Scientifically results show that the best way to boil an egg is to first boil the water. This is because slow warming water can cause the membrane of the egg to stick and hence makes it harder to peel. 

It is, therefore, better to boil the water first before lowering the egg. Also, make sure to carefully place the egg in the boiling water to avoid cracking. 

What is the best time to eat eggs?

The time to have eggs completely depends on your interest and comfort. But still, there are 3 options worth knowing a little bit more in-depth about 

Eggs in breakfast 

Eggs are very easy to prepare and it takes barely 5-10minutes to be prepared, It is easily considered to be one of the best breakfast options to have. Apart from this, eggs are also high in zinc, magnesium, iron, and protein. A high protein breakfast is essential to help you keep full and avoid cheat meals in between 

Eggs after workout 

A high-protein sourced food item after your workout is always a good idea. This is because during the workout we push our muscles to a point of the break, and protein helps in repairing those. Keep in mind that our muscles get stronger through the process of breaking and repairing, hence this phase is inevitable and eggs can help you go through it easily.  

Eggs at night 

Having eggs at night actually affects people differently, but generally is considered a good option. I shall explain it a bit further in the next question. 

Is eating eggs at night bad?

There are many debates about eggs being good at night and not. There are some studies that prove that eggs can be a healthy post-dinner snacking option. But, there are also studies that show that the fat content of egg yolks may lead to irritation and may cause sleep disturbances especially if you are suffering from gastroesophageal reflux disease (GERD). 

It is therefore recommended to try it out personally to see if it affects you before making it a part of your routine. 

How many eggs should I eat a day?

The American Heart Association advises eating as little dietary cholesterol as possible, from which it was derived that you can have an average of 2 whole eggs per day.  It was also supported by a research done by JAVA which concluded that high levels of dietary cholesterol may raise the risk for heart disease and death.

That being said, the cholesterol content is found mainly in the egg yolks, hence if you eliminate the egg yolks, you can have up to 8 egg whites or less per day to maintain the same level of protein as you would with full eggs.

Bottom line: you can have 2 full eggs or 8 egg white each day

Which is better, hen eggs or duck eggs?

duck eggs are an amazing nutrition source. They are bigger than hen eggs, and also pack more in them. Their dark yellow yolk means that they hold more antioxidants, omega-3 fatty acids, & more vitamin A than hen eggs. Duck eggs also have more protein than chicken eggs. 

That being said, due to the larger yolk, duck eggs are also significantly higher in both fat and cholesterol than hen eggs.

Bottom line, if you are looking to reduce weight and fat, stick to chicken eggs, While if you are looking to build muscle and bulk up duck eggs are the better option. 

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a little chick standing next to an egg

Are brown eggs better than white?

One of the most widely shared misconcept is that brown eggs are better than white eggs. In reality, both white eggs and brown eggs have the same nutrition. 

white-feathered hens with white earlobes give us white eggs while reddish-brown-feathered hens with red earlobes give us brown eggs. 

YES! That is the only difference. 

The only reason why some eggs are more expensive is because of the way the hen is grown and the investment that the farmer has put into growing them. Even then the egg quality would be the same or maybe a little bit better.  Sometimes it’s more of a marketing technique to trick the buyer than it being an actual fact. 

So, if you are asking which colored egg is better ?!?! They are all the same

Do eggs cause acne?

This is also a very widely asked question. For years, I myself believed that eggs could cause acne. 

The reality is that they don’t!

In fact, eggs can even be used to improve skin texture. The rich fatty acids in the egg yolks can help moisturise the skin, while the whites contain albumin which helps tighten pores and also remove excessive oil.

(source supported by FEMINA)

So does it not contribute to acne at all? 

The fact is that each person’s skin is different from another. Some skins might have faced certain polluting conditions or overexposure to the sun, resulting in losing the natural resistive power of the skin. This condition makes your skin prone to acne and would reflect acne in the slightest circumstances.

Bottom line: Eggs are really good for your skin and in fact can be used to improve skin health. But if your skin is prone to acne, or if you are noticing an increase in acne while having eggs on a daily basis, then I would recommend you to take a week off from eggs to see if the acne reduces. If it doesn’t reduce, then unfortunately eggs are not meant for you.  🙁

a woman looking at her acne in the mirror shockingly

Is egg harmful to the hair?

After acne doubts, the next widely asked wellness doubt is about eggs’ effects on hair. Eggs can actually work wonders for treating damaged hair. Our hair contains 80% keratin protein which can be rebuilt with the help of the natural protein contents found in the eggs. Eggs can also be used to make your dry hair silky smooth and moisturised. BONUS: its suitable for all kinds of hairs 

(source supported by FEMINA)

Here is a simple 3 step remedy for hair health 

1. Break 2 eggs and add 2 small tbsp of extra virgin olive oil. 

2. Mix it well and apply it to your hair. 

3. Wash it off after 30-45 minutes 

So, don’t fear the egg when it comes to your hair, whip up an egg-olive hair mask and enjoy the amazing hair benefits of eggs. 

On a side note, if you do feel any sort of irritation or discomfort, refrain from doing this method. 

Do eggs expire?

Generally speaking, everything in life has an expiration date. 

Eggs also do have an expiration date. 

Eggs mostly have an average shelf life of 3-5weeks. Eggs are safe to be consumed after 5 weeks as well if they are properly stored. But over time their nutrition reduces and the positive effects of the egg reach a null position.  

So to answer, eggs do expire after 5 weeks

3 eggs with faces drawn on their shells

How do you check if eggs are good?

To check the freshness of your eggs, simply follow this Egg-Water test. Take a bowl filled with cold water enough for the eggs to immerse in. slowly lower the eggs into the bowl. Results to each quality are as given below 

Sinks to the bottom, Lays on its sides 

Very fresh egg

Sinks to the bottom, Stands on its smaller end 

More matured egg, but not the top quality (still good)

Floats to the surface

Eggs are too old to eat, the simple science behind this is, over time oxygen finds its way into the egg through its very small pores in the shell. This oxygen turns into an airbag which allows the eggs to float in water. 

So, to check your eggs are good, simply keep them underwater and make sure they don’t float  

How do you check if eggs are good by dropping them in a glass of water

Can I drink milk with eggs?

Research shows that eggs are actually safe to have with milk, as long as they are cooked. The protein, healthy fats, and amino acids found in eggs pair well with the protein and calcium found in milk. Raw or uncooked eggs on the other hand have a possibility to lead to infections or food poisoning for some people.

So go ahead and add a glass filled with milk while eating your favorite egg meal.

Foods you shouldn’t eat with eggs

Almost all the defects that a person suffers from when having eggs are not the fault of the eggs themselves. A bad food combination can be very harmful to your body. Therefore it is key to not mix the following food items with eggs 

Sugar & Eggs

A combination of sugar and eggs can release excess amino acids making it toxic to the body and resulting in blood clots

Soy milk & Eggs

A combination of soy milk and eggs can disrupt the protein absorption the body (which is almost the main reason to have eggs)

Tea & Eggs

Although this is a combination widely accessible in roadside shops, a combination of tea and eggs can result in constipation.  

Make healthy choices, collaborate healthy foods wisely

Fiber for weight loss? What, Why, How & More – Click here

Who should avoid eating eggs?

The simple answer to this is,

If you are suffering from  prediabetes or diabetes, you should definitely avoid eggs 

If you are vegetarian, vegan, or just don’t like eggs, then definitely avoid them 

If you have a high cholesterol count, then definitely avoid the yolks, the whites won’t affect you 

If you are allergic to eggs, definitely avoid them without a doubt

If you are skin sensitive and if you are seeing an increase in acne after having eggs, avoid eating them

Side effects of too many eggs

This is actually the most important part of the article, even though it is the last part.

Eggs are marvelous and it’s a very common thing to have too many at times (too many = more than 1.5 full eggs or 8 egg white each day). 

Having too many eggs occasionally will not bring many side effects, but having it on a daily basis can bring the following side effects 

  • Bloating
  • Vomiting
  • Kidney issues (due to the high protein content)
  • Stomach issues 

Bottom line: try to not make too many eggs a routine. This also means not to follow the egg diet on a daily basis. If you do have a lot of eggs a day, make sure you consume a lot of water as well throughout the day, which can help in washing down the protein and keeping your kidneys healthy. 

An eggcellent conclusion

Eggs are definitely a go-to snack or main course that we can incorporate into our daily healthy nutrition routine. Too much of anything is always bad, so watch out to not have too many eggs daily. Also, make sure you aren’t facing any personal health issues that could possibly change the positive outcome of having eggs. 

Hope I was able to answer all the questions you had in your mind, If you didn’t find the question you were looking for, feel free to reach out to me, either in the comments below or by directly connecting with me on my zin pyari social accounts

a calm happy and enjoying face drawn on an egg

Resources

Healthline – health benefits of eggs – https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs#TOC_TITLE_HDR_4 

Healthline – What Is the Healthiest Way to Cook and Eat Eggs? – https://www.healthline.com/nutrition/eating-healthy-eggs 

Mayoclinic – salmonella – https://www.mayoclinic.org/diseases-conditions/salmonella/symptoms-causes/syc-20355329 

Egg info – How to boil an egg – https://www.egginfo.co.uk/recipes/how-boil-egg 

Healthline – Eggs Might Be the Ultimate Weight Management Food – https://www.healthline.com/nutrition/eggs-weight-loss-food#TOC_TITLE_HDR_2 

Healthline – How Many Calories Should You Eat Per Day to Lose Weight? – https://www.healthline.com/nutrition/how-many-calories-per-day 

Times of india – Weight loss: This is the right time to eat eggs – https://timesofindia.indiatimes.com/life-style/health-fitness/diet/weight-loss-this-is-the-right-time-to-eat-eggs/photostory/78366802.cms 

Eat this, not this – https://www.eatthis.com/how-many-eggs-eat-a-day/ 

Times of india – Are duck eggs healthier? This is the right way to use them – https://timesofindia.indiatimes.com/life-style/food-news/are-duck-eggs-healthier-this-is-the-right-way-to-use-them/photostory/76552701.cms 

Sauders eggs – Eggs vs. Egg Whites: Which One Is Healthier? – https://www.saudereggs.com/blog/eggs-vs-egg-whites-which-one-is-healthier/ 

Q & A Eggs and the Heart – https://assets.heartfoundation.org.nz/documents/nutrition/q-and-a/eggs-and-cholesterol.pdf?1639704283 

Femina – 10 beauty benefits of eggs for hair and skin – https://www.femina.in/beauty/skin/10-beauty-benefits-of-eggs-for-hair-and-skin-31940.html 

Nellies free-range eggs – Are my eggs good? – https://www.nelliesfreerange.com/blog/how-to-tell-if-eggs-are-still-good 

Foods you should avoid while eating eggs – https://kalingatv.com/miscellany/foods-you-should-avoid-eating-with-eggs/