Super Food Series: Part 7


Eggs are a gem for anyone who is trying to reach and maintain a healthy weight. Just one large egg contains 78 calories, 6 grams of protein, and 5 grams of fat…about half of which is unsaturated (healthy) fat. It also includes 13 essential vitamins and minerals. Nutrition research suggests eggs can play a role in weight management, muscle strength, a healthy pregnancy, brain function, eye health, and more. As a bonus, eggs are cost-effective too (around 20 cents per egg)!

High Quality Protein

Eggs are a source of complete protein, which means they contain all 9 essential amino acids. This is important because essential amino acids are those proteins that our body cannot make on its own and, therefore, we must consume them as part of our diet. This type of high quality protein is optimal for building and maintaining muscle as well as reducing hunger and facilitating weight loss and healthy weight maintenance.

Pregnant Women

Eggs are rich in choline, which is an important part of brain and spinal cord development for a developing baby. Most pregnant women do not consume enough choline, so eggs are a cost-efficient solution to this. Just make sure to cook the eggs thoroughly, to reduce the risk of food-borne illness, such as salmonella.

Should I discard the yolk?

No way! Most of the vitamins and minerals in an egg are found in the yolk. About half of the protein is found in the yolk and many of the fat soluble vitamins like vitamin D, E, and A, are also found in the yolk. Therefore, the yolk is essential in aiding your body with the ability to absorb fat soluble vitamins.

But, I Heard that Eggs Are Bad for My Cholesterol

New research shows that dietary cholesterol, the cholesterol found in food like eggs, may not negatively impact blood cholesterol levels as much as previously thought. The 2015 Dietary Guideline Recommendations state that saturated-fat and trans-fat are the most detrimental to blood cholesterol levels, as opposed to dietary cholesterol. Since eggs are lower in saturated-fat and have zero trans-fat, it’s safe to say that they can be enjoyed as a part of a healthy diet without worries of upping blood cholesterol levels.


There are so many ways to include eggs in your diet. You can hard boil them for a quick snack or poach or scramble them for breakfast. You can make a meal out of them by making an omelet, frittata, or quiche, for breakfast, lunch or dinner!  You can pump up the protein content of your salad by adding hard boiled eggs.  Another great idea is to bake an egg inside an avocado for a nutritious, filling, and delicious breakfast or snack on the go. Check out Pinterest for more inspiration. 

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