We are a nation of egg addicts. The average person gets through at least two a week, making them one of Britain’s most popular foods. Plenty of us gorge on many more than this of course, whether you’re having two scrambled eggs crowning your toast each morning, or knocking back a full dozen after hitting some serious weights at the gym.
Yet eggs have fallen in and out of health fashion over the years, sometimes celebrated, at other times vilified. “Eggs have gotten some seriously bad press over the last few decades, but none of it is valid at all,” says Rhian Stephenson, a registered nutritionist.
Former MP Edwina Currie claimed in the late 1980s that eggs could carry salmonella, leading to the culling of millions of hens, while the naturally high levels of cholesterol and fat in egg yolks have been blamed for diabetes, heart disease and even cancer.
“The main egg myths I hear have come out of the diet culture of the Nineties, when low-fat diets were all the rage, and it was believed that high-cholesterol foods could contribute to cardiovascular disease,” Stephenson says. “Today we know that this isn’t the case at all.”
Yet there are healthier ways to eat an egg than others. Our experts guide us through all their benefits and the healthiest methods to consume them.
A large egg has around 78 calories, 5.4g fat, 7.5g protein, negligible salt (0.2g) and no carbohydrates. As well as being delicious to eat, eggs come packed with health benefits. They are:
With 7.5g of protein and fewer than 80 calories, few other foods are packed with as much protein per gram.
Eggs also “contain all nine essential amino acids, which the body needs but can’t produce on its own, making them a high-quality protein source,” explains Caroline Farrell, a registered nutritionist.
Complete sources of protein are more effective in promoting recovery, muscle growth and repair and overall fitness, as well as curbing hunger, supporting you in maintaining a healthy weight.
“Eggs are inexpensive, easy to cook and highly versatile,” Stephenson says. Given that a box of a dozen eggs will usually come in at under £4, having a couple of eggs with your toast for breakfast is a very cost-effective way to meet your body’s protein needs: around 55g per day for the average man, or 45g per day for the average woman.
Aside from protein, egg yolks “are an especially nutrient-dense food”, says Stephenson. “As well as containing some vitamin D and iron, both of which can be hard to get through food, eggs are also rich in calcium, zinc and potassium, and a good amount of B12, which is especially important for people who don’t eat fish or meat.”
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