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All About Eggs

by Sarah Barnes, MS,RD/LD

With Easter approaching, it is a popular trend to get to the store for some eggs to hard boil and decorate. While eggs are popular during this time of year, they are also an inexpensive and nutritious option all year round. There is so much energy packed into this little food item. When we look at eggs, they contain two distinct parts: the yolk and the white. The egg whites are a great source of protein. The egg yolks tend to get a bad rep for being high in fat and cholesterol however there are many nutritious values in them as well. Eggs are a source of 13 essential nutrients including vitamin B12, iron, vitamin D, zinc, and folate. There are approximately 75 calories in one energy packed egg.

o Egg Whites

  • Made up of mostly protein and water. They provide approximately 6 grams of protein which is about 13% of the Daily Value.
  • Contains all nine essential amino acids making it a good source of “complete protein”.

o Egg Yolk

  • Egg yolks are a great source of choline, in fact they have been shown to be the single most concentrated source. Choline plays a big role in brain health! It also helps to reduce inflammation and has been associated with improved levels of biomarkers for cardiovascular health.
  • The yolk can also be good for your eyes! It contains lutein and zeaxanthin, which are an absorbable form of carotenoids that can be very great for eye and vision health.

Remember, too much of a good thing can turn bad so it is best to limit eggs to a few a week. If you have questions, it’s always best to talk to your health care provider. Enjoy your Easter holiday and remember when you get finished with dyeing and decorating your hardboiled Easter eggs… crack the shell and enjoy!

For nutritional counseling, Norman Regional Health System offers the guidance of registered dietitians. Those interested can schedule an appointment for an assessment with a referral from their family physician.

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Norman Regional Health System

Office (405) 307.2143
Fax (405) 307.2144
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