There's no "healthiest" egg color; white and brown eggs are nutritionally identical, with the shell color determined solely by the hen's breed (white hens lay white eggs, brown hens lay brown eggs). The true nutritional difference comes from the hen's diet and living conditions, not shell color, so look for pasture-raised or omega-3 enriched eggs for potentially better nutrition, not brown shells.
You might also have instinctively reached for brown eggs thinking they are healthier than the white ones. But when it comes to their nutritional value, it doesn't actually matter what color an egg is: There's absolutely no difference. ``It's only people's perception,'' Guyonnet said.
The egg yolk contains more nutrients than the white, including calcium, iron, zinc, copper, manganese, vitamin B6, folate and vitamin B12. So, the next time someone offers you an egg white omelet…. don't feel guilty if you decide to opt for the real thing.
The unhealthiest way to eat eggs involves high-heat frying in large amounts of unhealthy fats like butter or bacon grease, or incorporating them into dishes loaded with saturated fat (cheese, cream, processed meats), as this adds unhealthy calories and saturated fat while high temperatures can oxidize cholesterol and damage nutrients, increasing inflammation and heart disease risk. Deep-frying or overcooking also degrades egg quality, making poached or boiled eggs with minimal additions the healthiest choice, notes Health Digest.
Yolk color is the result of pigments in the chickens' feed. Dark and light yolks have the same nutrition. Ultimately, we get the biggest nutritional bang for our buck by eating the whole egg since all those nutrients work together in our bodies.
Karina Tolentino, RD, CHWC is a dietitian and health coach specializing in treating people living with chronic kidney disease. The healthiest eggs you can buy are pasture-raised eggs, which have more antioxidants, omega-3 fatty acids, and vitamins A and E than conventional eggs.
Managing calorie intake is crucial for bodybuilders aiming to achieve a lean and ripped physique. Egg whites are low in calories and virtually fat-free. Individuals can consume the protein they need without the added calories and fats found in egg yolks by opting for egg whites instead of whole eggs.
Most healthy people can eat up to seven eggs a week without increasing their risk of heart disease. Some studies have shown that this level of egg consumption might even help prevent certain types of stroke and a serious eye condition called macular degeneration that can lead to blindness.
The "555 egg method" is a popular technique for making easy-peel hard-boiled eggs in an Instant Pot or other pressure cooker, involving 5 minutes of high pressure, a 5-minute natural pressure release, and a final 5-minute ice bath to stop cooking and loosen the shell, though results can vary, with some finding it perfect and others needing adjustments.
While egg farmers supply a safe, clean, fresh product, it is possible for eggs to become contaminated by the food poisoning bacteria Salmonella. The good news is Salmonella is killed instantly at 74oC. So even if you are unlucky enough to get an egg with bacteria on it, the food will become safe by cooking it properly.
Two eggs a day provide about 12-14 grams of high-quality protein, which is a great start but usually not enough for most adults' daily needs, typically 46-56+ grams, especially for active individuals; you'll need to add protein from other sources like whole grains, beans, Greek yogurt, or lean meats to reach your goals. Eggs are a complete protein, offering all essential amino acids, making them a very nutritious addition to meals, but combining them with other foods helps meet diverse nutrient needs.
In people consuming a low-cholesterol diet, egg yolk intake increased fasting serum cholesterol level by 40 mg/dL (1.04 mmol/L) (31). This finding was substantiated later by Mattson et al (32) and Sacks et al (33), who found a 12% increase in LDL cholesterol level with egg consumption.
Eggs and cholesterol
While egg yolks are high in cholesterol and are a major source of dietary cholesterol, it is saturated fatty acids that have a greater effect on our blood cholesterol levels and, therefore, heart disease risk.
For most healthy people, eating two eggs a day is generally not considered too much cholesterol, as research shows eggs have a minimal effect on blood cholesterol and saturated fat intake is a bigger factor, but those with heart conditions or Type 2 diabetes should consult a doctor and might need to limit intake to around seven eggs per week. The Dietary Guidelines for Americans no longer set a specific limit on dietary cholesterol, focusing instead on limiting saturated and trans fats, making eggs a nutritious part of a balanced diet when paired with healthy foods.
According to the USDA Food Safety and Inspection Service (FSIS), you can freeze eggs for up to one year. When you're ready to use frozen eggs, thaw them overnight in the refrigerator or under running cold water. Use egg yolks or whole eggs as soon as they're thawed.
As it turns out, the color of an egg's shell is determined by the breed of chicken that lays it. Brown eggs often cost more than white ones because they're usually laid by a larger breed of hen that requires more food, which makes the eggs more expensive for farmers to produce.
The Best Way to Peel Boiled Eggs
I mean, let them sit in that ice bath for at least 15 minutes, or, better yet, let them sit overnight in the fridge. The cooler the egg is, the firmer and tighter its structure will be, and the less likely it will be to develop craters when you pry off the shell.
It raises good HDL while keeping LDL in check. 🔥 Testosterone boost → If you're eating whole eggs, you're getting vitamin D & healthy fats—critical for hormone production & performance.
Yes, most experts recommend bringing water to a full boil first, then gently lowering cold eggs into the hot water to start the timer; this method leads to easier peeling and more consistent timing than starting eggs in cold water. The sudden temperature change shocks cold eggs, helping them release from the shell better, while starting in cold water can cause uneven cooking and cracking, though some prefer the slow start for gentle cooking, but boiling first offers better control and results.
Cardiologists generally advise avoiding processed meats, sugary drinks and sweets, and foods high in trans fats and sodium, like most fried foods and salty snacks, because they raise bad cholesterol, blood pressure, and inflammation, significantly increasing heart disease risk. Focusing on whole foods and limiting these culprits is key for heart health.
Eggs themselves are not inherently inflammatory, but they do house some components that are. The yolk contains saturated fat and arachidonic acid, a type of fatty acid that spurs the production of pro-inflammatory compounds in the body. Additionally, eggs contain a substance called trimethylamine N-oxide (TMAO).
For every additional egg consumed per week, the risk of plaque decreased by 11% (95% CI 3%-18%). No association was detected between egg consumption and risk of clinical vascular outcomes, over a mean follow up of 11 years and after adjustment for covariates.
From breakfast to dinner and the occasional midnight snack, these muscle-building foods can help you get lean and strong.
⏹️Key Benefits of Whole Eggs for Muscle Growth: ▶️Increased muscle protein synthesis: Whole eggs have been shown to stimulate greater muscle protein synthesis than egg whites. ▶️Greater strength gains: Studies have found that whole egg consumption can lead to greater increases in leg strength and handgrip strength.
Cholesterol: Bodybuilders avoid eating egg yolks because of their high cholesterol (around 186 mg in one large egg).