Eggs are a breakfast staple for good reason. But some egg dishes are healthier than others.
Packed with protein and healthy fats, eggs are a remarkably efficient and versatile food. So it's no surprise that so many of us love to eat eggs for breakfast — maybe even daily.
Unfortunately, eggs have also been through the ringer when it comes to nutrition, with opinions shifting drastically in the past decade, especially over cholesterol concerns. So is there any downside to starting your day with eggs so frequently? The answer depends on your individual health goals and needs, dietitians tell TODAY.com.
“I tell people (they) can have eggs every day,” Grace Derocha, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, says. “It just depends on how how you’re cooking them ... and how you're getting your other nutrition in, too.”
So, anyone who loves to eat eggs for breakfast should probably learn the healthiest — or at least healthier — ways to enjoy them. You certainly don't need to eat them that way every single time you have eggs, but those of us who really love eating eggs may want to keep these tips in mind.
Egg nutrition
In one whole large egg, you'll get:
72 calories
6.2 grams protein
5 grams fat, including about 1.6 grams saturated fat
0 grams sugar
0 grams carbohydrates
But the yolk and the whites actually contain very different sets of nutrients.
The biggest differences it that, while the whites contain the protein and minimal calories, Derocha says, you'll find the fat and much of the calories in eggs in the yolks. That means the yolks contain both the saturated fat and the beneficial omega-3 and -6 fatty acids in an egg.
In addition to protein, egg whites provide vitamins B1, B2, B3, B5, B6 and B12 along with minerals like calcium, magnesium, phosphorous and potassium, Whitney Linsenmeyer, Ph.D., assistant professor at Saint Louis University and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
On the other hand, the yolk contains important antioxidants, such as eye-health boosting zeaxanthin and lutein along with choline, which may have benefits for brain and bone health, the experts say. "Eggs tend to be one of the higher contributors of choline in a typical American diet," Linsenmeyer adds.
Additionally, the yolks contain the fat-soluble vitamins in the egg, Linsenmeyer explains, which includes vitamins A, D, E and K. You'll also get some of the same B vitamins from the yolk that are found in the whites, Linsenmeyer says, and some minerals, such as calcium, potassium and zinc.
Can you eat eggs for breakfast every day?
The science on whether or not eggs are good for you has gone back and forth. These days, however, experts generally agree that most people can eat eggs as often as every day if they'd like to.
However, those who are limiting saturated fat — especially those managing cardiovascular conditions or at risk for cardiovascular issues — may want to keep an eye on how many eggs they're eating, Linsenmeyer says. Specifically, those folks might be interested in limiting or cutting out the egg yolks in their diet.
We know the yolks contain a "fair amount" of saturated fat, Linsenmeyer says, so eating only the egg whites will still provide you with a good amount of protein without that fat. The catch is that you'll also be missing out on the omega-3 and omega-6 fatty acids present in the yolk, which can be beneficial for heart health. And you'll also be forgoing the richer taste of egg yolks.
That's why Derocha suggests that some of her clients who are watching their saturated fat eat a mix of yolks and whites, with a heavier emphasis on the whites. For instance, maybe they'll have one yolk for two eggs' worth of whites.
There's also the "fullness factor," to consider, she says, because adding some of the fat in the yolk can make you feel more full and satisfied by the meal than just the whites.
What's the healthiest way to eat eggs for breakfast?
Because eggs are so versatile, they can easily be made in more or less nutritious ways.
If you eat eggs frequently, keep these two factors in mind:
Cooking method
The way you cook your eggs can have an impact on the nutrient content, particularly when it comes to added fat and oil, the experts say.
Some people love to cook their eggs in butter or animal fat, like bacon grease, which is high in saturated fat. While those ingredients "could add flavor to your eggs, is it really necessary?" Derocha says.
Generally, the experts recommend sticking with healthier cooking oils, like olive oil or avocado oil, instead. If calories from oil are a concern, you can cut them even further by using an oil spray, Derocha says.
Or you can opt for a cooking method that doesn't require added fat, such as poached or boiled eggs.
Additional ingredients
The nutrients in your eggy breakfast aren't just about the eggs — the ingredients you eat with the eggs matter a lot, too, the experts say. And the more you can find ways to mix nutrient-dense vegetables, fruit and whole grains into your egg-based breakfast, the better.
For example, on one end of the spectrum you might have a quiche with a buttery crust, bacon with cheesy scrambled eggs, or eggs fried in butter. Compare that to, say, an omelette made with greens and vegetables, a poached egg on whole-grain toast, hard-boiled eggs and fruit on-the-go, or breakfast tacos with avocado and fiber-rich black beans.
While all of these can fit in a healthy diet in some way, consider how often you're having eggs for breakfast. And, if you're a frequent egg eater, try to fit some of those fruits and veggies in there more often while saving the bacon or the cheesy quiche for a weekend treat.
What about organic, cage-free and other eggs?
When you're looking at eggs in the grocery store, there are many labels you might encounter, such as:
Organic
Non-GMO
Cage-free
Free-range
Pasture-raised
If animal welfare is a concern for you, take a moment to understand what these labels really mean for the chickens providing your eggs — and how they're regulated.
Independent groups, such as A Greener World and Humane Farm Animal Care, also grade eggs based on their own set of animal welfare criteria. Depending on your values and your budget constraints, labels like these may influence which eggs you purchase.
But, nutritionally speaking, an egg is an egg, the experts say. And you can expect to get essentially the same dose of nutrition no matter the label on the carton.
The one exception is when it comes to "fortified" or "enriched eggs," the experts say, which contain more heart-healthy omega-3 fatty acids than standard eggs.
