Are Eggs Good for You? A Nutritionist’s Perspective

Who doesn’t love eggs?  In an omelet or scrambled for breakfast or egg salad sandwiches for lunch or hard-boiled eggs for a snack.  For many years eggs were given a bad rap because of cholesterol.  At one time even the American Heart Association recommended limiting egg consumption.  With newer research we can enjoy eggs once again. 

🥚 What about eggs and cholesterol? 

New research has not found a link between egg consumption and heart disease, even among men at genetic risk for heart disease.  It seems high blood cholesterol levels are more linked to the saturated fat in meat and trans fats rather than the cholesterol in eggs.  In one Finnish study, over 1,000 men were followed for 21 years.  They found egg consumption and dietary cholesterol did not significantly increase risk of heart disease.  Harvard notes, “For most people, an egg a day does not increase your risk of a heart attack, a stroke, or any other type of cardiovascular disease.”  But Harvard also notes that what you eat with your eggs, such as sausage, bacon, ham, or muffins may raise your blood cholesterol more than the cholesterol in your scrambled eggs. 

Why are eggs a nutritional powerhouse?   

    🥚 1. Complete Protein Source

·       Each egg contains about 6 grams of high-quality protein with all nine essential amino acids — the ones your body can’t make on its own. And egg protein is highly bioavailable having a 90% absorption rate. 

·     This makes eggs ideal for muscle repair, immune support, and satiety.

    🧠 2. Rich in Brain-Boosting Nutrients

  • Eggs are one of the best sources of choline, a nutrient vital for brain development, memory, mood regulation, muscle and liver function.  One large egg provides about 147 milligrams (mg) of choline, mostly in the egg yolk. 
  • Choline is especially important during pregnancy and early childhood as choline is important for early childhood growth and development.   

❤️ 3. Heart Health Support

  • Eggs may raise HDL (“good”) cholesterol, which is linked to lower risk of heart disease and stroke.
  • Despite being high in dietary cholesterol (about 186 mg cholesterol/egg), moderate egg consumption (up to one egg a day) doesn’t significantly affect blood cholesterol for most people.  Note: The cholesterol is only in the egg yolk, not the egg white.  Cholesterol-free egg substitutes are made with egg whites. 

👁️ 4. Eye Protection

  • They contain lutein and zeaxanthin, antioxidants that help prevent age-related macular degeneration and cataracts.

🧬 5. Nutrient Density

Vitamin A, B12, D, E, B2, B5, Choline, selenium, phosphorus, zinc — all in just ~70–78 calories3.

  • Pasture-raised or omega-3-enriched eggs offer even more benefits, including higher levels of omega-3s and vitamins A and E.

🥗 6. Weight Management & Satiety

  • Eggs help you feel full longer, which can reduce overall calorie intake throughout the day.  I always told my students that “protein has staying power”. 
  • They’re also easy to portion and prep — think hard-boiled eggs, veggie scrambles, or avocado toast with a poached egg.  Add some shredded cheese to scrambled eggs or to an omelet for an extra protein boost.


🥚 Final Thoughts: Eggs Deserve a Second Look

Eggs have come a long way from their cholesterol controversy. Today, science paints a much clearer picture: for most people, moderate egg consumption is not only safe — it’s beneficial. Packed with high-quality protein, brain-boosting choline, heart-friendly nutrients, and antioxidants for eye health, eggs truly earn their place as a nutritional powerhouse.

Whether you enjoy them scrambled, poached, or tucked into a veggie-packed omelet, eggs offer a simple, affordable way to support your health. Just remember — it’s not just the egg, but what you pair it with that matters. Skip the greasy sides and build meals that celebrate whole, nourishing ingredients.

So go ahead — crack an egg, fuel your body, and savor the goodness.

Sources:  research , study , notes , egg protein, large egg , early childhood , HDL , cholesterol , cholesterol , antioxidants , vitamins and minerals, omega-3-enriched eggs Image Sources:  Eggland Best , Eggs


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