The US Department of Agriculture’s food database says a single large egg provides approximately 6.2 gm high-quality protein. Johns Hopkins Medicine states, both the yolk and the white are rich in essential vitamins like A, D, B complex, and contain important nutrients like choline, selenium, zeaxanthin, and linoleic acid (a beneficial fatty acid).
WebMD states that a boiled egg is low in calories -- around 70 per serving ie a large egg -- while delivering a neat package of nutrition. It provides about 5 gm total fat (with 1.6 gm being saturated), and provide a good amount of iron.
According to Harvard T H Chan School of Public Health, a large egg has about 200 mg of cholesterol, mostly in the yolk. But dietary cholesterol doesn’t raise blood cholesterol levels for most people.
For most healthy people, eating up to 1 egg per day is safe, says the American Heart Association. For individuals with heart conditions or elevated cholesterol levels, it’s advisable to restrict whole egg intake to no more than 3-4 per week, suggests Cleveland Clinic. To eat more eggs, opt for egg whites. They’re cholesterol-free but still offer protein, offers WebMD.
Eggs help boost vitality by supplying a dense mix of nutrients that support lasting fullness and stamina. Loaded with complete proteins, they provide all the amino acids your body needs to maintain energy and function efficiently throughout the day, explains WebMD.
Lutein and zeaxanthin in eggs reduce the risk of cataracts and age-related macular degeneration, says Johns Hopkins Medicine.
According to Healthline, eggs are satisfying and may aid in shedding weight. Their rich lean protein content can keep you fuller longer, compared to carb-heavy options like foods of the cereal group, potentially leading to reduced calorie intake through a day.
The Center For Disease Control & Prevention and the US Food and Drug Administratio warn that consuming raw or undercooked eggs can lead to foodborne illness, especially in vulnerable populations like children, the elderly, or pregnant women. Also wash your hands well after handling raw egg.