My favorite food: Eggs

Learn why eggs are on my personal list of superfoods

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This article is part of a new series that gives special recognition to food that’s particularly nutritious and thus is on my personal list of “superfoods.” Let me introduce you to eggs, a food full of protein, healthy fat, and nutrients.

Eggs and cholesterol

Eggs used to get a bad rep because of their cholesterol, which was thought to increase blood cholesterol levels. Today we know, that there is little scientific evidence to suggest that dietary cholesterol is associated with increased risk for coronary heart disease (CHD).

Nutritional information

One large egg has 6.3 g of protein, 5.0 g of fat and only 0.4 g of carbs. It’s an excellent source of vitamins (Vitamin A, Riboflavin, Vitamin B12, Folate, Pantothenic Acid and Choline) and minerals (Iron and Phosphorus).

Overview
Amount
Total Fat
5.0 g
Total Protein
6.3 g
Total Carbohydrates
0.4 g

 

Vitamins
%DV
Vitamin A
5%
Vitamin D
4%
Vitamin E (Alpha Tocopherol)
2%
Thiamin
2%
Riboflavin
14%
Vitamin B6
4%
Folate
6%
Vitamin B12
11%
Pantothenic Acid
7%

 

Minerals
%DV
Calcium
3%
Iron
5%
Magnesium
2%
Phosphorus
10%
Potassium
2%
Sodium
3%
Zinc
4%
Copper
3%
Manganese
1%
Selenium
23%

*DV indicates the daily value. More information about nutritional data of eggs is available here.

How to prepare eggs

In our family, we eat eggs almost every day for breakfast and sometimes in the evening too. I usually eat five eggs for breakfast and have been doing that for over a year. Needless to say, I have healthy blood cholesterol levels. I usually enjoy my eggs sunny-side up, but we sometimes make an egg casserole that would last almost all week. For a great recipe, check out Danielle Walker’s new book “Celebrations.” The good thing about eggs is that you can prepare them in so many different ways and with a variety of side dishes. When we started having eggs for breakfast, our primary concern was that we would grow sick of them quickly. But after more than a year, both my wife and I are looking forward to our eggs in the morning.

Kathy's egg casserole
Kathy’s egg casserole

Buying eggs

When we buy eggs, we look for organic eggs from pasture-raised hens that weren’t fed any antibiotics. When pasture-raised isn’t an option, we look for free-range eggs, such as the ones Costco sells. One thing I have noticed is that the yolk of eggs from Austria is much darker/saturated than the one from eggs in the US. Not sure if that’s an indication of quality, but I certainly noticed.

Conclusion

Despite the bad rep eggs got in the past, they are among the most nutritious food out there. The egg white is full of protein, and the egg yolk is an excellent source of fat and nutrients. So don’t hesitate to have an egg in the morning…or five!

Michael Kummer

🇦🇹 Austrian 📜 Blogger 👨‍👩‍👧‍👦 Father of a princess and a preemie 🥑 Fan of Paleo lifestyle 💻 Technologist ✈️ Frequent flyer 📱Amateur photographer