Eggs. A nutritional wonder food, a philosophical paradox, and a culinary staple; what’s not to love about them? There’s limitless possibility with egg-based dishes. You can keep it simple by hard-boiling, poaching, scrambling, frying, baking, and microwaving. Or go fancy with frittatas, quiches, meringues, flans, and souffles. We think eggs are so great that we’ve decided they deserve some eggxtra appreciation. Here, we whipped up 3 reasons why we love eggs, plus some delicious recipes so you can get in on the fun too.
1. Eggs are nutrient dense
Eggs carry all of the nutrients needed for baby chickens to thrive in the event they become fertilized. According to the United States Department of Agriculture, one large egg carries 72 calories, 6g of protein, 5g of total fat, and 0.4g of carbohydrates, not to mention plenty of vitamins and minerals. Egg yolks contain vitamins A, D, E, K, calcium, copper, iron, manganese, phosphorus, selenium, and zinc, and 40% of the protein. Egg white contains B-vitamins, magnesium, potassium, sodium, and 60% of the protein.
2. Eggs are a complete protein
Eggs are a “complete protein,” which means they have all 9 of the essential amino acids (protein building blocks) that our bodies need. (Cool fact: Even without the yolk, egg whites are still a complete protein.) Most sources of complete protein come from animal products, and depending on what you buy they can be pricey. But not eggs! On average, a dozen eggs will only set you back between 2 € and 4 € (around $1 to $3), making it a budget-friendly way to obtain essential amino acids. The protein and fat in eggs will keep you feeling fuller longer, which could help your waistline, too.
3. Eggs don’t have a big impact on blood cholesterol
We heart eggs, but do eggs heart our hearts? They developed a bad reputation for being high in cholesterol years ago—experts noticed the waxy substance clogs arteries. But recent research shows dietary cholesterol only has a small impact on raising your overall blood cholesterol. (Saturated fat and trans fat are now getting scrutinized for raising LDL blood cholesterol.) The sunny side of this debate: one large egg contains 186 mg of the 300 mg of cholesterol we’re allowed per day.
Those are just a few of the reasons we love eggs. But, seriously…don’t just take our word for it. Try one of these eggs-cellent recipes:
Nutrition (Per serving): Calories: 279; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 220mg; Sodium: 584mg; Total Carbohydrate: 24g; Dietary Fiber: 4g; Sugars: 5g; Protein: 21g
Nutrition (Per serving): Calories: 275; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 215mg; Sodium: 336mg; Total Carbohydrate: 25g; Dietary Fiber: 7g; Sugars: 4g; Protein: 16g
Nutrition (Per serving): Calories: 167; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 196mg; Sodium: 303mg; Total Carbohydrate: 5g; Dietary Fiber: 2g; Sugars: 1g; Protein: 14g
– By Trinh Le
Got your own reasons for loving eggs? Share them in the comments below!