Cholesterol Content of Eggs

As eggs provide about half the dietary cholesterol in a typical Western diet, many people believe to limit egg consumption to 3 eggs per week.

However, a recent study reported in British Nutrition Bulletin suggests that consumption of up to 1 egg per day is unlikely to have substantial overall impact on cholesterol level, the risk of heart disease or stroke among healthy men and women.

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"Eggs are a nutrition rich food, containing 17 different vitamins and minerals, including omega-3 fatty acids, folate and vitamin E, which may be associated with protection from some of the risk factors for coronary heart disease," says dietician Sharon Natoli, director of Food Nutrition Australia.

Two studies published in The Journal of Nutrition found that eating an egg a day can reduce the risk of macular degeneration in eyes, a cause of blindness.

The following cholesterol in egg values are approximate.

Cholesterol in Eggs

Cholesterol
(mg)

Cholesterol in Egg whole, raw, 1 large

215mg

Egg, whole, raw, 1 medium

185mg

Cholesterol in Egg yolk, raw, 1 large

215mg

Cholesterol in Egg white, raw, 1 large

0mg

Egg, whole, raw, 100g

548mg

Cholesterol in Egg, whole, hard-boiled, 100g

424mg

Cholesterol in Egg omelette, 100g

410mg

Egg poached, 100g

480mg

Egg scrambled, 100g

410mg

Cholesterol in Egg fried, 100g

480mg

Egg substitute, 1/4 cup

1mg

Looking to the above table suggests that the cholesterol in egg yolks is high so they are not good, whereas the egg whites may be safe. Research, however, has found that the egg whites contain a substance that counteracts the harmful effects of the egg yolk to a great extent. So eating whole eggs appears to be safe. Many health professionals consider two eggs a week to be relatively safe to eat.







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