Just one egg contains more than 10% of the recommended dietary intake (RDI) for over 11 essential vitamins and mineralsii.
You’ve probably heard at some point that eggs are high in cholesterol. The fact is, in healthy individuals, most population studies show no association between six egg per week diets and an increased risk of heart disease. Eggs contain only three grams (less than a teaspoon) of saturated fat and contain nearly six grams of polyunsaturated and two grams of monounsaturated fats (these are the good fats that actually remove cholesterol). This means you can enjoy eggs regularly as part of a healthy diet!
If that wasn’t enough, research confirms many of the nutritional components of eggs – such as omega 3 fatty acids, protein, folate, and vitamin E – can actually help protect against risk factors of heart disease and play a role in the maintenance of good heart healthiv. So there you have it, myth busted!
Eggs are a nutrient-dense food and provide a large number of essential vitamins and minerals for the whole family. Check out the majority of vital nutrients found in just one serve of eggs:
Aside from their amazing taste, there’s loads of other reasons to eat eggs. From vitamins and minerals, to their nutritional balance, you can’t beat the humble egg. For some people eggs have even more benefits, find out why.
Eggs fit well within a range of weight loss diets, providing significant amounts of vitamins, minerals and protein, while only contributing 581kJ per serve (2 x 60gram eggs).
It is also well known that eggs are high in good quality protein. Protein has been shown to contribute to greater feelings of satisfaction after eating – people feel full for longer! This may therefore help people to stick to a weight loss diet for longer. So eating eggs as part of a low fat meal may assist in reducing food intake over the next 24 hours, therefore helping weight management.
Research has shown that eating breakfast is associated with a lower body weighti. Eggs should be a healthy inclusion at breakfast with one serving (two eggs) providing around the same amount of kilojoules as 2 thin slices of toast. In fact, consuming eggs for breakfast increases satiety and results in lower energy intake during the remainder of the day compared with a cereal or croissant breakfasti.
However, when on a weight reduction diet it can be common for muscle loss to occur. This may be minimised by including higher amounts of protein rich foods, such as eggs, as part of the eating plani. Finally, when eggs are included as part of a low kilojoule or low carbohydrate diet, they do not increase blood cholesterol levels and, in fact, have been shown to lead to improvements in HDL levelsi.
Egg allergy is one of the most common allergies in children and may be as high as 9%i. However, the good news is that approximately 85% of children will grow out of their egg allergyi.
Parents with egg allergy should be particularly careful to avoid the presence of eggs around their infants to minimize sensitivity via the inhalation routei. Healthy infants with no family history of egg allergy may eat egg yolk from 6-8 months of agei.
People with an allergy to egg should avoid all types of eggs including duck, goose and quaili. People with health concerns should seek dietary advice from their doctor or dietitian.
i Food & Nutrition Australia Pty Ltd. (2013). Literature Review of the Nutritional and Health Benefits of Eggs (9th ed.). Sydney, Australia : Australian Egg Corporation Limited. (Original work published 2004).
ii Australian Egg Corporation Limited. (2011). Egg-cyclopaedia. Eggs Easy As, 1-28.
iii National Heart Foundation of Australia. Position statement. Dietary fats and dietary sterols for cardiovascular health (2009).
iv Gray, J. & Griffin, B. Eggs and dietary cholesterol -dispelling the myth. Nutr Bull 34, 66-70 (2009).
v Chernoff, R. Protein and Older Adults. J Am Coll Nutr 23, 627S-630S (2004).
vi Mann, J. & Truswell, A.S. Essentials of Human Nutrition, Oxford University Press, New York,(2002).
vii Millward, D.J. Macronutrient intakes as determinants of dietary protein and amino acid adequacy. J Nutr 134, 1588S-1596S (2004).
viii Food Nutrition Australia. Literature Review of the Nutritional and Health Benefits of Eggs. 3.2 Protein, p15. 2013.
ix National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes (NHRMC, Canberra, 2006).
x Department of Health and Ageing. (2010). Nutrition . Retrieved May 5,, 2013, from http://www.measureup.gov.au/internet/abhi/publishing.nsf/Content/Nutrition-lp