How To Cook Eggs For Optimal Nutrition
You can save on calories and fat by eating plain egg whites, but the moment they hit an oil-coated frying pan, their fat levels go up. How you prepare your eggs, whether you are cooking a whole egg or just the white, makes a difference in nutritional levels. There are different ways to cook your eggs to prevent adding excess fat and cholesterol, and to minimize nutrient loss.
One general rule to keep in mind when cooking any food is, heat destroys what it cooks. Obviously, this works in our favor when it comes to killing bacteria. However, heat can also destroy nutrients, too.
But heat isnt all bad when it comes to nutrition. Heat also helps our body digest certain nutrients. For example, heat helps us process egg white protein, and it destroys avidin. Avidin is the protein in egg whites that makes biotin or vitamin B7 unavailable to us. In fact, protein in cooked eggs is 180 percent more digestible than in raw eggs.
However, too much heat can damage the nutrients in the yolk. Cooking an egg can reduce around 17-20 percent of its vitamin A level and as much as 6-18 percent of its antioxidant levels.
You also want to prevent oxidizing the yolks. Too much heat in the yolk makes yolk fat sticky and harder for our body to make good use of. The trick is to cook the whites, but not overcook the yolk to get the most nutrition out of an egg. In summary:
Dont overcook yolks. Do cook egg whites all the way. Use the shortest cooking time possible for safe consumption.
Storage And Food Safety
Food safety is a top priority when handling raw eggs. A contaminated hen can transmit Salmonella inside the egg if the shell has not completely formed. Salmonella can also penetrate egg shells, which have tiny open pores.
- Look for a sell-by date on egg cartons eggs will generally last for four to six weeks after this date. Avoid packages with cracked eggs, which can increase risk of bacterial contamination. Discard a cracked egg if you discover one after purchase.
- Promptly refrigerate eggs in their carton at 40°F or below, in the coldest part of the refrigerator. Avoid storing in side doors where the temperature varies.
- Cook eggs until the whites and yolks have solidified, to prevent food-borne illness. Egg dishes should reach an internal temperature of 160°F. If using recipes for raw or undercooked eggs, use pasteurized eggs that are heat-treated to destroy bacteria.
- Dont allow cooked eggs or egg dishes to sit at room temperature for longer than two hours.
- Wash your hands and any surfaces with soap and water that have come in contact with raw eggs.
Labels may also feature designations unrelated to animal welfare, such as:
Are Eggs Good For You
For the average person, eggs are actually a fairly healthy, nutritious food. As mentioned, eggs are packed with protein with relatively few calories. They also contain a wide range of nutrients, including:
Lutein and zeaxanthin, which may support good eye healthCholine, a nutrient that contributes to a healthy brain and nervesCarotenoids, an antioxidantSelenium, a mineral that maintains metabolism and thyroid function
Eggs are also an excellent source of vitamins A, B, and D. One egg contains about 270 international units of vitamin A and 41 international units of vitamin D.
Most studies show that the total cholesterol found in eggs is safe for most people. However, the main thing to consider is what you are eating with your eggs. For example, most people tend to eat eggs with other foods, typically bacon, sausage, and ham. These are processed meats that contain a higher concentration of saturated fats, which are known to increase your LDL cholesterol. Other people may eat their eggs with scones, muffins, or other pastries that could be made using trans fats, which are decidedly bad for your cholesterol. You also have to account for the butter or oils that are involved with cooking an egg.
Most people also eat their eggs with highly refined carbohydrates, like white bread, hash browns, and home fries. These carbohydrates can affect your blood sugar and calories, which can also contribute to heart issues.
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Yolks Vs Whites: The Truth About Eggs
Should you just eat the whites, or is the whole egg best?
There are few things more polarizing than the simple egg. Some people swear its best to only eat the whites, since eliminating the yolk cuts way down on fat, calories, and cholesterol. Thats why so many breakfast restaurants offer an egg white omeletwith no cheese, of courseas a way for people to feel theyre ordering something super-healthy. Meanwhile, others scoff at that idea and claim you need to eat the yolks or youre missing all the nutrients. Those people dip toast in their runny yolks with glee, as if theyre liquid gold. So whos right?
First, lets start with the basics. A large egg has about 70 calories, 4.75 grams of fat, and 186 milligrams of cholesterol. It also has 6 grams of protein. To compare, just the egg white from a large egg has only 17 calories, practically no fat or cholesterol, and 3.6 grams of protein. You can start to see why so many see the egg white as an ideal diet food.
And theres another reason to keep the yolk in your next omelet: Thats where almost half the protein and most of the nutrients are. A lot of the vitamins and minerals found in eggs, like vitamin A, vitamin D, folate, and calcium, are almost completely in the yolk. So are lutein and zeaxanthin, two nutrients important for eye health. Adding a whole egg to a veggie-based meal, like a raw salad, was found in a small study to increase the vitamin E your body absorbs from the vegetables.
Can Egg Whites Be Harmful
While egg whites are a good source of protein and a great option for those suffering from diabetes, high cholesterol or cardiovascular disease, people should be careful not to assume that egg whites provide all the same nutritional benefits of whole eggs. Most of the vitamins and minerals are contained in the yolk, said Kanter. Nutrients found exclusively in the yolk include choline, vitamin B12, vitamin D and iron among others.
A study published in The American Journal of Clinical Nutrition in 2002 caused a stir when it found that raw egg whites interfere with absorption of biotin. Biotin is a B vitamin that is important to fat and sugar metabolism and blood sugar regulation, according to Worlds Healthiest Foods. Egg whites contain a glycoprotein called avidin, which binds to biotin and makes it absorbable by the digestive tract. This problem is solved by cooking egg whites. According to Healthline, the heat changes the structure of avidin, making it less able to bind to biotin.
When raw, both egg whites and whole eggs can present a risk of infecting eaters with salmonella. The Centers for Disease Control recommends cooking all types of eggs until both the white and yolk are firm.
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Sauders Is Your Egg Expert
When it comes to eggs, its the whole egg that counts and any style egg is better than no egg. Here at Sauders, we deliver the highest quality eggs and egg products from our family to your table.
Check out our delicious fresh eggs or explore our site to stay informed about everything the incredible egg has to offer. We look forward to hearing from you, too.
Our parting message to friendly folks? Eat more yolks!
Highest Cholesterol Content Per 100g
Using the list below for the 4 different egg whites nutrition entries in our database, the highest amount of cholesterol is found in Egg, white, dried, stabilized, glucose reduced which contains 20 mg of cholesterol per 100g. The associated percentage of RDA is 10 %. For this 100g serving the Calories content is 362 kcal, the Protein content is 84.63 g, the Fat content is 0.48 g, the Carbohydrate content is 4.72 g.
The lowest amount of cholesterol in 100g is in Egg, white, raw, fresh which contains 0 mg. This gives as percentage of the recommended daily allowance 0 % of the RDA. For this 100g serving the amount of Calories is 52 kcal, the amount of Protein is 10.9 g, the amount of Fat is 0.17 g, the amount of Carbohydrate is 0.73 g.
The difference between the highest and lowest values gives a cholesterol range of 20 mg per 100g. The range for the other nutrients are as follows 310 kcal for Calories, 73.73 g for Protein, 0.31 g for Fat, 0 g for Carbohydrate.
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Just One Extra Egg A Day
In a well-designed clinical study published in the leading medical journal The Lancet1, researchers from Harvard Medical School studied the effects of adding just one extra-large egg a day to the regular diets of young, healthy men and women. All of them were lacto-vegetarians .
That one daily jumbo egg increased the subjects dietary cholesterol intake on average from 97 to 418 milligrams per day. After three weeks just three weeks blood cholesterol levels among the men and women had also shot up. Levels of LDL cholesterol rose on average 12%.
Ingestion of egg seems selectively to raise cholesterol and protein in LDL particles in the plasma of free-living normal people, lead author Frank M. Sacks, MD, and colleagues concluded.
Helps With Weight Loss
Egg white protein can help with weight loss by building lean muscle mass and expediating muscle repair post-workout or after an injury. It is an excellent way to satiate the appetite, helping you to feel fuller after a meal. Studies show that women who increased their protein to 30% of calories consumed led to a reduction of 441 fewer calories daily, which led to an 11-pound loss in 12 weeks.
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What Is Egg White Protein
Eggs contain a large amount of protein, vitamins and minerals and are very healthy. However, these mini-protein bombs also contain high amounts of cholesterol and calories, most of which are found in the yolk part of the egg. Eggs are also susceptible to salmonella bacteria and avidin, which binds to biotin. Egg white protein is also known as the albumin of the egg and contains the highest amount of protein.
The Nutrition You Need Is In An Egg
Before we break down the nutrition in egg whites and egg yolks, lets take a look at the dietary requirements for an average adult. This will help paint a clearer picture of how an egg is a nutritionally valuable part of a diet.
You can find all of the following nutrients in an egg. Heres an average amount of those nutrients we need every day and the reasons they keep us healthy:
As you can see, human beings require a lot of different vitamins and minerals to function properly. A whole egg contains a percentage of all of the above nutrients, making it one of the healthiest foods on the planet.
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They Deliver On Protein
The truth is, egg whites don’t offer much more than just protein. The protein in an egg white clocks in at 4 grams per egg, which is not nothing! It’s recommended we get approximately 50 grams of protein per day, so when you start your day with an egg white omelet made with two or more eggs, you’re getting a nice amount of protein to help you feel satisfied until your next snack or meal.
Saturated And Trans Fats
Now, its certainly true that dietary cholesterol is not the only thing that raises blood cholesterol.
Saturated and trans fats are spectacularly good at ratcheting up blood cholesterol levels. We get saturated and trans fat from foods like red meat, cheese, and butter, as well as from processed foods, everything from margarine to frozen entrees, that contain ingredients like coconut oil, palm oil, and partially hydrogenated oils.
Lets get back to dietary cholesterol. For decades, scientific research has demonstrated that rising intake of egg yolks, rich in dietary cholesterol, contributes to rising blood cholesterol levels.
Just one extra egg a day can significantly raise your LDL cholesterol.
Here is just a sampling of that research
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Benefits Of Egg Whites
Good source of protein. Egg whites are an excellent way to add protein to your diet without adding calories. Protein helps your body build strong muscles and maintain muscle mass as you age.
Heart-healthy. While egg yolks are fine in moderation, if you are already at risk for heart disease or stroke, your doctor may recommend a heart-healthy diet. With no cholesterol, egg whites are a great addition. You could also mix one whole egg with another egg white for added protein without the added cholesterol and fat of the second yolk.
Keep in mind that eggs are often paired with breakfast meats like bacon and sausage. You may also be tempted to season your eggs with salt or fry them in oil. While egg whites are healthy, these additions to your diet are not. DonÃ¢t be tricked into thinking that by choosing to say no to the egg yolk, you can make less healthy choices in other places.
Egg White Protein Vs Whey Protein
It is essential to consider whether you have any allergies and what your final goal is when deciding on the type of protein with which to supplement. There are differences between it and whey protein that occur on different levels.
Both egg and whey protein contain all the essential amino acids that the body needs to function, including amino acids that the body doesnt produce naturally. Amino acids are the building blocks of muscle and tissue. When comparing the amount of protein found in one serving of egg white and whey protein, one serving of it contains approximately 24 grams of protein, while whey protein has about 20-30 grams of protein.
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What Are The 3 Most Harmful Foods
Here are 20 foods that are generally unhealthy although most people can eat them in moderation on special occasions without any permanent damage to their health. Sugary drinks. Most pizzas. White bread. Most fruit juices. Sweetened breakfast cereals. Fried, grilled, or broiled food. Pastries, cookies, and cakes.
Don’t Forget About The Rest Of The Egg
Apart from the protein, there’s not that much going on with egg whites. The yolks, on the other hand, are truly nutrient powerhouses. Eggs have sadly been demonized because of the dietary cholesterol they contain. “Dietary cholesterol has a relatively small effect on serum cholesterol, compared to saturated fat,” says Spencer Nadolsky, D.O., who’s chief physician at Renaissance Periodization and certified by the American Board of Clinical Lipidology.
Many studies support this notion, like one published in the Journal of the American College of Nutrition that found that people eating about one egg daily had a 12% reduced risk of stroke compared to those who ate less. Another study in the American Journal of Clinical Nutrition examined more than 170,000 subjects and found that egg intake was not associated with an increased risk of heart disease.
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Egg yolks do contain several helpful nutrients, such as vitamin D and iron. Added to all this goodness, “There are some lesser-known and very important compounds such as choline, which has been linked to a reduction in birth defects during pregnancy and improved brain health with age, and lutein, which is needed to maintain vision. Lutein is what provides the yolk with its golden hue,” says Liz Ward, M.S., RD.
Specifically, regarding eggs, the advisory concluded:
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Egg Yolks Contain Most Of The Nutrients
Yolks are the gooey golden orbs in the center of an egg and are full of flavor. Not only is the yolk the tastiest part of an egg, but it is also the most nutritious.
However, not everything about the yolk is golden when compared to egg whites. Compared to the whites, egg yolks contain:
Less protein: 2.7 grams vs. 3.6 grams. More fat: 4.5 grams or 99 percent of an eggs fat. Less magnesium: 0.85 milligrams vs. 3.6 milligrams. Less potassium: 18.5 milligrams vs. 53.8 milligrams. Less riboflavin: 0.09 milligrams vs. 0.145 milligrams. Less niacin: 0.004 milligrams vs. 0.035 milligrams. More calories: 55 calories vs. 17 calories. All the cholesterol: 210 milligrams. All the saturated fat: 1.6 grams.
Before you scoop the yolks into the trash, though, consider the sunny-side of the yolk. In comparison to egg whites, egg yolks contain:
Thats a ton of nutrition for only 55 calories that gets left behind when you only eat the whites.
High Cholesterol: Nutritionist Reveals Top Prevention Tips
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High cholesterol means you have too much of a waxy substance called cholesterol in your blood. This fatty deposit can wreak havoc in your arteries, narrowing them and putting you at a greater risk of heart disease. Fortunately, consuming the right kinds of food particularly in the morning can set yourself up nicely to begin lowering your levels and significantly reducing your risk of serious health consequences.
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