Eggs, protein, and cholesterol: How to make eggs part of a heart-healthy diet

One large egg has 6 grams of protein and contains lots of healthy nutrients for just 70 calories per egg. That makes them a good choice for most people. Unfortunately, public awareness has lagged behind research findings about eggs and heart health.

The humble chicken egg has had a checkered past in the nutrition world. Egg yolks contain cholesterol, so at one time it seemed logical to assume that eating eggs could raise your risk for cardiovascular disease. Many people still limit their egg consumption for this reason.

But the scientific evidence around eggs and heart health has evolved. It's true that eggs are rich in dietary cholesterol. But we've learned that saturated fat and trans fat are far worse for your cardiovascular health than dietary cholesterol. The good news for egg lovers is that eggs contain very little saturated fat and no trans fat. So for most people, eating an egg a day won't negatively impact your heart health.

How healthy are eggs?

Eggs contain healthy vitamins, minerals, antioxidants, and nutrients, including:

• the nutrient choline, which is good for your brain and your nerves (and particularly important for pregnant women)
• the minerals phosophorus, calcium, and potassium
• the antioxidants lutein and zeaxanthin, which are good for your eyes
• vitamins A, B, and D.

One egg has only 1.24 micrograms (mcg) of vitamin D. That's not a lot — a single serving of wild-caught salmon exceeds the recommended daily amount of 15 mcg. But egg yolks are one of the few naturally occurring food sources of vitamin D. So if you live in the Northern Hemisphere and have limited access to sun-induced vitamin D synthesis, eggs can help minimize a shortfall in vitamin D intake during the fall and winter months.

How much protein is in an egg?

A large egg has 6 grams of protein. The protein in eggs is considered high-quality protein because it contributes all nine essential amino acids. (These nine are considered essential because your body can't synthesize them on its own and must obtain them through your diet.) Each essential amino acid has unique functions, but eating a diet that includes all nine is necessary for your body to perform a range of critical tasks.

The Recommended Daily Allowance (RDA) for protein is 0.36 grams per pound of body weight. This tool from the USDA can help you calculate your exact need, but the average sedentary man needs about 56 grams of protein per day, and the average sedentary woman needs about 46 grams. You may need even more than that, based on your age, activity levels, and other factors.

Health benefits of eating eggs

In addition to being relatively low in calories and providing a wide range of vitamins, minerals, antioxidants, and nutrients, the protein in eggs can also help you feel fuller for longer by increasing the production of hormones that signal that you've eaten enough. Eating protein also reduces levels of ghrelin, the hormone that makes you feel hungry.

Do you need to worry about cholesterol in eggs?

While eggs yolks do contain cholesterol, we now know that most of the cholesterol in the body is made by the liver. That means our cholesterol levels aren't greatly affected when we eat foods, like eggs, that contain cholesterol.

Instead, the liver is prompted to make cholesterol (which can increase risk of cardiovascular disease) based on the amount of saturated fat and trans fat in our diets. Eggs contain only a small amount of saturated fat — about 1.5 grams per egg — and no trans fats.

How many eggs can you eat per week as part of a heart-healthy diet?

Eating an egg per day is safe for most healthy people. And the benefits you get from the protein, vitamins, minerals, and relatively few calories in your eggs outweigh risks from the tiny amount of saturated fat that you also get in the egg yolk.

But watch what you eat with your eggs. If you're eating sausage, bacon, or ham with your eggs — or cooking them in a lump of butter and then slathering them in cheese — you're right to be concerned about your heart health, because you're introducing saturated fat and sodium into your meal. Instead, try your eggs poached, hard-boiled, or cooked in a little olive oil and served alongside some cooked spinach or sauteed mushrooms.