Honestly? Eggs are an Underrated Superfood.

The first thing I learned to cook was scrambled eggs.

I didn't know at the time what an impact this moment would have on my life, but I still remember it fondly.

Pulling out the step stool from the pantry of my grandparents home, I climbed up to the counter and my Oma showed me how to crack eggs into a bowl (and how to fish out the consequential pieces of eggshell!)

This post may include affiliate links and I may earn a small commission when you click on the links, at no extra cost to you. Thank you for supporting my small business and read my full disclaimer here!

She let me whisk the eggs with a fork, season the mixture, and add it to the preheated pan. She then showed me how to slowly push the eggs around with the spatula until breakfast formed right before my eyes.

It was magic, I was hooked on learning more about food and she was happy to teach me.

While my skills in the kitchen have certainly improved since those early days, I still love devouring a plate of scrambled eggs now and then.

It's nostalgic for me but it also turns out that this humble food is quite a nutritional powerhouse. There are some of the health benefits of eggs that might just surprise you.

Health Benefits of Eggs

Eggs are one of the most nutritionally dense foods on the planet. A single egg is full of high quality protein, and essential vitamins and minerals.

One of the most incredible health benefits of eggs is that they contain lutein and zeaxanthin, antioxidants that are critical for eye health. It has been suggested that lutein and zeaxanthin can reduce the risk of cataracts and macular degeneration, two common age-related eye problems.

To be honest, unless you are one of the few people who are allergic to eggs, there is really no downside to including them in your diet.

They're filling, affordable, incredibly nutritious, and can be used in so many different recipes to appeal to any taste. If you're looking for a superfood that doesn't get nearly enough credit, eggs are definitely it!

Egg Nutrition Facts

The nutritional value of an egg is unrivaled. For a food to be considered nutrient dense, it must contain a high level of nutrients in relation to the number of calories it has.

Superfoods are considered to be nutrient dense foods that offer health benefits above and beyond their nutrient content. Some superfoods, like blueberries and kale, get a lot of attention for their health benefits.

Eggs, however, are often overlooked as a superfood, even though they are arguably more nutrient dense than other popular superfoods.

How Many Calories Are in an Egg?

There are approximately 72 calories in one large egg. Its low calorie content and high nutrient value is what contributes to its nutrient density.

To put that in perspective, a cup of blueberries has 83 calories and a cup of kale has 36 calories. So while an egg has more calories than a cup of kale, it also has twice the amount of protein per serving and a host of other nutrients that kale doesn't.

Protein Content of an Egg

There are approximately 6 grams of protein in a large egg, making eggs a very good source of protein.

Eggs are considered a complete protein, which means they contain all the essential amino acids our bodies need to function properly.

Amino acids are the building blocks of protein and our bodies cannot produce them on their own. We must get them through our diet.

Eggs are an especially good source of the amino acid leucine, which is important for muscle growth and recovery.

Because they are a complete protein with a high digestibility rating, eggs are considered to be a high quality protein.

Additionally, a whole egg meets the definition for being a lean protein source which means it contains less than 10 grams of fat per serving.

Most other superfoods can't even compare to the protein content of eggs. For example, a cup of blueberries has 1 gram of protein and a cup of kale has 2.9 grams.

Even superfoods, like nuts and seeds, don't have the relative protein density of eggs. An ounce of almonds has 6 grams of protein but 165 calories, making it more than double the calorie content of an egg for the same amount of protein!

Vitamins and Minerals in Eggs

Eggs are full of the essential vitamins needed to maintain a healthful diet.

Eggs are an excellent source (meaning they provide over 20% of the daily value) of many essential vitamins including: Riboflavin (B2), Pantothenic Acid (B5), Biotin (B7), Vitamin B12, and Choline.

They're also a good source (meaning they provide over 10% of the daily value) of Vitamin A, Niacin (B3), Vitamin B6, Folate (B9), and Vitamin D.

Vitamin B2 is needed for energy production and antioxidant protection. Vitamin B5 is essential for metabolism and hormone production. Biotin (B7) is important for cell growth, fatty acid production, and blood sugar regulation.

Vitamin B12 is critical for energy production, nervous system function, and red blood cell formation. Lastly, choline is a nutrient that is important for liver function, nerve function, and muscle movement.

As you can see, eggs are an incredible source of vitamins that are important for a variety of functions in the body. In fact, the only essential nutrient that eggs don't contain is Vitamin C.

Eggs also contain all of the essential minerals needed in a healthful diet. Eggs are an excellent source of molybdenum and selenium. They are also a good source of phosphorus and zinc.

Molybdenum is a trace mineral that is important for detoxification and energy production. Selenium is a trace mineral that helps to protect cells from damage and supports thyroid function.

Phosphorus is a mineral that is critical for cell growth, energy production, and bone health. Zinc is involved in immune function, wound healing, and taste and smell perception.

In addition to all of these great vitamins and minerals, eggs also contain Omega 3 and 6 fatty acids.

While other superfoods do contain high levels of isolated micronutrients, few foods are as complete as eggs when it comes to the variety and concentration of vitamins and minerals they offer.

A Word on the Cholesterol

Eggs used to get a bad rap for their cholesterol content. But, recent research has shown that the cholesterol in eggs has little impact on blood cholesterol levels in most people.

The thing is that dietary cholesterol doesn't have as big of an effect on blood cholesterol levels as we used to think. In fact, the cholesterol in out bodies is produced by the liver and is actually triggered by the saturated fats and trans fats in our diet. In other words, the cholesterol content in eggs isn't what is causing high cholesterol levels in our bloodwork.

In a recent publication, the Dietary Guidelines for Americans changed their stance on cholesterol and removed the recommendation to limit dietary cholesterol intake to 300 milligrams per day. This is because it was found that eating eggs (including the yolk) in part of a healthy diet did not increase the risk for high blood cholesterol or heart disease.

So, if you're worried about cholesterol, don't be! Eggs are a perfectly healthy food to include in a balanced diet.

What is Healthier: Whole Eggs or Egg Whites?

The debate over whether egg whites are healthier has been going on for years. But, the truth is that in the context of nutrient density, the whole egg wins out every time.

While an egg white does have more protein density for its calorie count, they are also lacking in many of the vitamins and minerals we so fondly love eggs for.

Most of the important vitamins and minerals in an egg are found in the yolk of the egg. If you remove the yolk, you're also removing a lot of the nutrients.

Additionally, egg whites are lacking in fat. While fat is typically thought of as being bad, it's actually an important macronutrient that our bodies need.

Fat is essential for absorption of fat-soluble vitamins. It is also important for satiety, hormone function, and energy production.

So, while the egg white may have a slight edge in protein density, egg yolks are what put the super into this superfood. This makes whole eggs the clear winner when it comes to nutrient density.

Are Raw Eggs Safe to Eat?

Raw egg may contain a form of bacteria called Salmonella and eating an egg that has been contaminated with this bacteria can cause food poisoning.

But, the risk of this happening is actually quite low. The CDC estimates that only about 1 in every 20,000 eggs produced in the United States is contaminated with Salmonella.

Additionally, even if you do eat a contaminated egg, the risk of developing food poisoning is still quite low.

The CDC estimates that only about 1% of people who are infected with Salmonella will develop food poisoning.

That being said, food poisoning from Salmonella can be quite debilitating. Symptoms include  fever, diarrhea, and vomiting. So, while the risk of becoming ill from eating a raw egg is quite low, it's still important to take precautions to avoid food poisoning.

Cooking kills the bacteria in the eggs that can cause illness which is why eating eggs in their raw form is not recommended.

Eggs that have been pasteurized are generally considered safe to eat. Pasteurization is a process in which the eggs are heated to a high temperature for a short amount of time which kills the bacteria without cooking the egg.

In the United States, all commercially sold egg products are required to be pasteurized by the USDA and FSIS, but the shell eggs you typically buy in the carton are not.

Instead, shell eggs in the US are thoroughly washed to remove the bacteria from the shells and mitigate the risk of infection. Unfortunately, the risk does still exist and eating raw egg from the shell is not recommended.

Is There a Difference Between Brown and White Eggs?

Yes, there is a difference between brown and white eggs. The difference is in the breed of chicken that lays the egg.

Brown eggs are typically laid by chickens with red feathers and white eggs are laid by chickens with white feathers.

The breed of chicken (and the color of their eggs) does not affect the taste, nutrition, or quality of the egg.

The primary difference between brown and white eggs is in the price. Brown eggs typically cost more than white eggs because red feathered hens are typically larger in size, eat more food, and lay less eggs than their white-feathered counterparts.

The difference in price comes down to a simple supply and demand issue. White eggs are cheaper to produce and just as nutritious, and therefore more accessible to the public.

Are Eggs a Superfood?

Most super foods on the market just have a super marketing team behind them, and aren't typically worth the hype. I'm looking at you acai berry!

However, most people believe that a "superfood" is a food that is high in key nutrients and therefore has significant health advantages.

I can't think of a better food to fit that description than the egg!

Key nutrients like protein, vitamins, minerals, fats, and more are all packed into an iconically-shaped shell that fits into the palm of our hand. It seems like nutrition magic!

You don't have to reach far to experience the culinary magic of the egg either. Scrambled eggs were a simple thing for my seven year old self to start with. From there the egg found its way back into my cooking over and over again.

From Christmas morning French toast, to learning my Oma's famous cream puff recipe, to the breakfast sandwich I have nearly every morning, the egg is a versatile little powerhouse that has definitely earned its place in the "superfood" category.

Hard Boiled Egg Recipes

Boiled eggs are an easy way to meal prep eggs to serve as snacks or to be prepared into quick meals throughout the week! If you boil a dozen eggs, you can pair one with a piece of fruit for a nutrient dense snack on the go throughout the week.

You'll also have a few leftovers to make an egg salad to go on crackers for lunch, chop into a Cobb salad, or top an avocado toast with! Keeping boiled eggs on hand is a great way to always have a healthy protein source readily available.

How to make the perfect boiled eggs

Buy on Amazon

I'm not going to lie to you here. The best way to get perfectly done eggs every time, is to buy an egg cooker.

I got this affordable little egg cooker as a gift several years ago and I am telling you, it changed the game. Aside from my rice cooker, this has got to be my most used kitchen appliance and she is still going strong!

It is as simple as piercing the eggshells with the included puncture tool, loading the eggs in, and adding the appropriate amount of water for your preferred level of doneness (I like medium boiled eggs!)

Flip the switch and it will sing to you when they're ready! I take them out with tongs, put them straight into our refrigerator egg containers, and into the fridge for snacking on through the week.

Pro-tip: if you keep both boiled eggs and raw eggs in your fridge, make sure you label which is which!

Buy on Amazon

How to boil eggs on the stove

For the rest of you who are still wanting to boil eggs while you're waiting on the two-day shipping to deliver your new favorite kitchen appliance, there is the "old-fashioned" way.

Place eggs in a pot and cover with cold water. Bring water to a boil, then turn off the heat and cover the pot.

Let eggs sit in the hot water for 12 minutes for hard-boiled eggs, 9 minutes for medium-boiled eggs, and 6 minutes for soft-boiled eggs.

When the eggs are finished boiling, it is best to transfer them to a bowl with ice and water to stop them from overcooking.

This also makes them easier to handle so you don't end up with egg all over the place while you're trying to peel them!

How to boil eggs in microwave

Yes, you can boil eggs in the microwave! It's actually a pretty nifty little trick.

Place eggs in a single layer in a microwavable dish. Add enough water to cover the eggs. Microwave on high for 3-4 minutes, or until the water is boiling.

Let eggs sit in the hot water for 12 minutes for hard-boiled eggs, 9 minutes for medium-boiled eggs, and 6 minutes for soft-boiled eggs.

When the boiled eggs are ready, it's a good idea to remove them from the dish and place them in a bowl with ice and water to stop the cooking process.

Conclusion

Eggs really are incredibly nutritious foods. They're an excellent source of essential nutrients including protein, vitamins, and minerals, and can be enjoyed in so many different ways!

Next time you're at the grocery store, pick up a carton of eggs and give them a try in your cooking. I think you'll be pleasantly surprised at how delicious they are and feel good about what they can do for your health!

• References