Egg Facts

The Good News for Egg Lovers

More Australians are taking an interest in nutrition and health than ever before. Knowledge in nutrition is continually improving with research being conducted at many centres and it is not uncommon for new research findings on foods to contradict older information. Eggs - once thought to be a harmful cholesterol-raising food have now been found to have no effect on people with normal blood cholesterol levels.

Why are eggs a good food?

  • High in Protein: Eggs have the ideal protein mix for growth and repair
  • Low in fat: A medium egg has less than five grams of fat and is not high in kilojoules
  • Low in saturated fat: Eggs have less than 2 grams saturated fat.
  • Rich in vitamins: Eggs really are nature's vitamin capsule containing all the vitamins except vitamin C. They are a good source of vitamin B12 which may be lacking in vegetarian diets
  • Rich in Iron: Iron is best absorbed from food when Vitamin C is also present so combine your egg with a glass of orange juice for even better nutrition
  • Eating 2 eggs per day will not increase LDL (bad) blood cholesterol for people with a normal blood cholesterol level
  • Eggs are an ideal food as an alternative to meat
  • Eggs are very economical and nutritious
  • Reducing saturated fat is far more important than dietary cholesterol reduction
National Heart Foundation Logo

Cert TM used under licence. People with health concerns should seek dietary advice from their doctor or dietitian

Fresh hen shell eggs have received the Heart Foundation's Tick of Approval, in recognition of the fact that they are a healthy, nutritious food that can be included as part of a balanced diet.

For more information see the National Heart Foundation's website

Screen capture of the Sunny Queen farms' television commercial

Watch the Sunny Queen Super Egg television commercial on why eggs are a good food.

Myths about Eggs

  • Eggs and Cholesterol - Until recently it was thought that cholesterol in food was an important factor in high blood cholesterol. We now know that dietary cholesterol alone is not significant for most people. The body produces cholesterol in the liver especially when the diet is high in saturated fat. Research done at the CSIRO's Division of Human Nutrition has shown that cholesterol in diet is far less important than many people think. The research showed that adding two eggs a day to the diet of people with normal cholesterol levels produced no rise in the level of LDL (or bad) cholesterol. Even at three eggs a day, the effect on blood cholesterol was equivalent to eating a pat (10g) of butter or 30g of cheese. So, if saturated fat and not cholesterol is the most important dietary contributor to heart disease shouldn't you be taking advantage of the benefits of eggs?

  • Eggs and Fat - Saturated fat from food is the main culprit when it comes to managing blood cholesterol levels. When too much saturated fat is consumed, the body has more trouble balancing the correct amount of cholesterol in the bloodstream. This means that blood cholesterol levels can rise. Healthy fats on the other hand, can help the body remove cholesterol from the bloodstream. These types of fat are good to eat regularly. Healthy fats are called polyunsaturated and monounsaturated and they're found in oils like olive, canola, peanut, sunflower and soybean oil. They are also found in avocadoes, nuts, seeds and fish. It may surprise you to know that of the moderate amount of fat found in eggs, 70% is the healthy type! The good news about eggs and cholesterol means they can be enjoyed regularly as part of a healthy eating pattern. Recent research shows regular egg consumption has other health benefits such as superior nutrient intakes.

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