Many Americans start their mornings with eggs cooked in some way, thanks to their delicious, rich flavor and solid nutrition. And while eggs are certainly a meaningful source of protein and certain micronutrients, some health experts say these morning favorites are high in saturated fat and dietary cholesterol. Consumers are warned not to consume it frequently. But should you follow this advice?
Here, we dig into what the evidence shows about the health effects of the fats in eggs and highlight some alternative protein options. This helps answer the question of whether eggs are an overrated protein source.
egg protein
When it comes to protein content, it’s hard to deny that eggs are a meaningful source of macronutrients in a convenient little package. To learn more about how much protein eggs provide and what other nutrients they contain, below is the nutritional breakdown of eggs according to the United States Department of Agriculture (USDA) database.
Egg, whole egg, cooked (1 large)
macronutrients
Calories: 78 calories
Protein: 6 grams (g)
Total carbohydrates: 0.5 g
Fat: 5g
Saturated fat: 1.6g
Unsaturated fat: 2.7g
Cholesterol: 186 milligrams (mg), 62 percent of the daily value (DV)*
micronutrients
Riboflavin (vitamin B2): 0.26 mg, 22% DV
Pantothenic acid (vitamin B5): 1.5 mg, 14% DV
Vitamin B12: 0.18 micrograms (mcg), 24% DV
Folic acid: 22 mcg, 5% DV
Vitamin D: 1.1 mcg, 6% DV
Vitamin A: 149 mcg, 17% DV
Iron: 0.6 mg, 8% DV
Zinc: 0.5 mg, 5% DV
Phosphorus: 86 mg, 12% DV
Selenium: 15 mcg, 27% DV
Choline: 147 mg, 30% DV
This breakdown shows that one egg provides about 6 grams of protein, as well as a variety of other nutrients. “Eggs are rich in several nutrients, including one of the few natural food sources of vitamin D, which is necessary for calcium absorption,” says Annette, MS, RD, CSOWM, LD. Snyder says. These breakfast staples also contain high amounts of B vitamins, including choline, selenium, phosphorus, iron, vitamin A, riboflavin, pantothenic acid, and folic acid.
Snyder shares that certain types of eggs may also contain additional micronutrients, such as vitamin E, vitamin B6, and calcium. “Additionally, eggs are a good source of the carotenoids lutein and zeaxanthin, which can help protect your eyes from age-related vision loss. Some eggs are also rich in omega-3 fatty acids. ” she added. Together, these nutrients support tissue (especially muscle) growth, repair, and maintenance, as well as metabolic, immune, heart, bone, and nervous system health.
But it would be remiss to not mention the elephant in the room: the saturated fat and dietary cholesterol content of eggs. “Many studies over the years have shown that the cholesterol we get from food doesn’t affect blood cholesterol as much as originally thought,” Snyder says. These findings are echoed in studies like this 2015 review, while others like this 2019 study link dietary cholesterol and egg intake to increased risk of cardiovascular disease. Associated.
In terms of saturated fat content, “a large egg contains 1.6 grams of saturated fat, which is much more than typical breakfast meats such as sausage (7 grams) or bacon (1 gram per slice). ,” Snyder explains. Fat affects cholesterol levels. The American Heart Association recommends getting no more than 6 percent of your total calories from saturated fat. ” Similar to dietary cholesterol, there is also conflicting evidence about the effects of saturated fat on heart health, with some studies not finding a direct correlation between the nutrient and heart disease risk.
5 other protein sources that are just as good (or better) than eggs
And while the confusing evidence regarding the cholesterol and saturated fat content of eggs doesn’t necessarily prevent you from consuming them in moderation (more on this later), There are other high-protein options that can help you avoid these controversial nutrients. Almost everyone is together!
Tofu
“Plant-based protein sources provide additional nutrients, such as fiber, without significant amounts of saturated fat or dietary cholesterol, which many animal-based proteins (including eggs) don’t offer. “The vegetable protein that is closest in quality to animal protein is soybean (like tofu),” says Snyder. This is because soy products such as tofu and edamame are considered complete proteins, containing all nine essential amino acids, unlike many other plant proteins. Plus, just half a cup of tofu contains a whopping 10 grams of protein.
Quinoa
Quinoa contains all the essential amino acids needed to synthesize proteins in the body. “Quinoa is one of my favorites because it’s also considered a complete protein,” Snyder agrees. This whole grain (technically a seed) is often used as a high-protein alternative to common grains like rice and pasta. Additionally, it has a nutty flavor and is delicious. One cup of cooked quinoa contains a remarkable 8 grams of protein, no dietary cholesterol, and almost no saturated fat, which is just an added bonus.
legumes
“Cooked legumes, such as dried beans, peas, and lentils, are also easy egg substitutes that are good in soups and used in recipes such as black bean and corn relish (as well as in salads and grain-based dishes). ) or sprinkled on vegetable salads,” suggests Snyder. And of course, all legumes are excellent sources of protein. Canned beans typically contain about 7 grams of protein per half cup, while lentils contain about 9 grams of protein per half cup. Additionally, 1 cup of raw green peas contains about 8 grams of macronutrients.
nuts and seeds
Nuts, seeds, and their “butters” are also excellent high-protein alternatives to eggs and are rich in heart-healthy fats, satiety-promoting fiber, and a variety of vitamins, minerals, and plant compounds. I am. Another good thing is that it is very delicious. Two tablespoons of most nut or seed butters contain about 7 grams of protein, while the same amount of most nuts and seeds only have about 6 grams of protein.
low fat greek yogurt
And finally, there are low-fat dairy products that are protein-rich egg substitutes. “Egg protein is comparable to red meat and skin-on chicken in terms of saturated fat and cholesterol content, but eggs are much lower in unhealthy saturated fat than many red meats,” Snyder says. say.
However, low-fat dairy products like Greek yogurt have significantly lower amounts of these fats compared to other animal-based products, making them a healthier option. While brands vary a bit, some brands of low-fat Greek yogurt contain a whopping 15 grams of protein per 3/4 cup and a healthy dose of probiotics to boost gut health. Masu. “If you tolerate dairy, yogurt, cottage cheese, and hard cheese are great, portable protein options for snacking or quick small meals,” agrees Snyder.
Are eggs an overrated protein source?
So the ultimate question arises whether eggs are an overrated protein source…and simply put, they most definitely aren’t.
“Eggs are versatile, easy to make, rich in nutrients and highly useful proteins, and relatively inexpensive compared to many other animal proteins. can be stored for a while,” Snyder explains.
However, eggs contain saturated fat and dietary cholesterol, so it’s best to consume them in moderation. “If you have high cholesterol or want to avoid excess saturated fat or dietary cholesterol, limit your egg intake to one a day or a few days a week,” Snyder suggests. . However, this recommendation is a good rule of thumb for most people to follow for safety.