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 in Egg whole, raw, 1 large
Egg, whole, raw, 1 medium
Cholesterol in Egg yolk, raw, 1 large
Cholesterol in Egg white, raw, 1 large
Egg, whole, raw, 100g
Cholesterol in Egg, whole, hard-boiled, 100g
Cholesterol in Egg omelette, 100g
Egg poached, 100g
Egg scrambled, 100g
Cholesterol in Egg fried, 100g
Egg substitute, 1/4 cup
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.