Eggs are widely used across our households and there are a wide variety of reasons for including eggs in our diet. From increasing the protein content of food to improving our taste buds, eggs play a vital role in the preparation of homely meals. Unfortunately, there is a misconception floating around about eggs; that eggs can’t be consumed by people who have high cholesterol levels. Is it true? Learn more about eggs, their nutritional value and how to eat them the right way.
Nutritional Facts
| Eggs (50g) | Nutritional Content |
| Energy | 73 kcals |
| Carbohydrates | 2 gms |
| Protein | 26 gms |
| Fats | 46 gms |
| Other Nutrients | |
| Calcium | 29 mg |
| Potassium | 69 mg |
| Selenium | 17 mcgs |
| Phosphorus | 97 mg |
| Choline | 128 mg |
| Vitamin A | 248 IU |
| Cholesterol | 213 mg |
As you can see from the above table, eggs are a rich source of Vitamin A, Phosphorus, Potassium, Selenium, Choline and proteins. Apart from this, it is also rich in Vitamin D and Folate. You need not worry about the fat content in eggs, as eggs have more monounsaturated fats (good fats) compared to saturated and polyunsaturated fats. There are no trans fats present.
Can People With Hypercholesterolemia Consume Eggs?
Egg yolks do have high cholesterol levels. A single big egg can contain as much as 213 mg of cholesterol in them. What you need to understand though is how the mechanism of cholesterol works in your body. There has been no relation found between dietary cholesterol and serum blood cholesterol levels. Also eggs contain more amounts of monounsaturated fats which are good fats. The egg yolk also contains more vitamins and minerals compared to egg whites.
Benefits Of Eating Eggs
Now that you know the nutritional facts regarding eggs, let’s read on to know further benefits of eggs.
1. Good Source Of Protein
Consumption of the whole egg can give you twice the amount of protein compared to consuming just egg yolks. This protein helps in increasing muscle mass. Eggs also activate testosterone levels which help in increasing muscle content of our body
2. Improves Immunity
Eggs contain protein along with Vitamin D, Selenium, Zinc and Vitamin E. All these nutrients help in promoting immunity.
3. Anti-Inflammatory Property
Eggs are a good source of omega-3 which helps in reducing inflammation related to free radicals or diseases like Diabetes, Hypertension and Obesity.
4. Might Aid In Weight Management
According to some studies, eggs can increase the amount of transit time leading to reduced hunger. It also helps in promoting satiety.
5. Healthy For Pregnancy
Eggs contain choline which can aid in brain development of the fetus. Choline also helps in formation of spinal cord and can thus reduce incidence of neural tube defects.
6. Beneficial For Eye Health
Eggs contain antioxidants named Lutein and Zeaxanthin that prevent free radical damage in eyes and also promote better eye health. Omega-3 in eggs can also help in neutralizing free radicals and prevent eye damage.
Egg Recipes
Now that you know some facts about eggs, let us look over to some delicious egg recipes.
1. Egg Gravy
This yummy gravy can be had with steamed rice or hot chapatis.
Cooking time: 20-25 mins
Nutritional values (1 serving approx)
Energy: 175 kcals
Carbohydrates: 5 gms
Protein: 9 gms
Fat: 14 gms
Calcium: 25 mg
Iron: 2 mg
Ingredients:
- 2 hard boiled eggs
- 1 tsp jeera
- 1 tsp turmeric powder
- 2 tsps chilli powder
- 1 tsp garam masala
- 2 tsps coriander powder
- 2 tsps ginger garlic paste
- 1 small onion (finely chopped)
- 1 big tomato (finely chopped)
- ¼ cup of grated coconut
- 1-2 chopped chillies (optional)
- Salt as required
- Oil as required
For garnishing:
- 1-2 tbsps coriander leaves
Method:
- Boil the eggs and keep it aside.
- In a pan, heat oil and put jeera to it. Let it crackle.
- Add chopped onions and saute it till they become golden.
- Now add tomatoes as well and saute properly. Add ginger garlic paste to the mixture too.
- Add all the masalas; that is turmeric powder, chilli powder, coriander powder, garam masala as well as grated coconut and chopped chillies. Mix well.
- Add eggs after stirring the mixture for a while. Saute the mixture well.
- Pour water to the mixture (as required) for gravy. Also add salt.
- Stir the mixture and cover the pan. Let it cook for a few minutes.
- Open the lid and see if gravy has cooked properly. Also add in more salt if the gravy tastes bland.
- After you have ensured that the gravy has been cooked properly, switch off the flame and add chopped coriander leaves. Enjoy!
2. Egg Dosa
This delicious recipe is not only tasty but also healthy. It is quick and easy to prepare and can be had for your breakfast.
Cooking time: 15-20 mins
Nutritional values (2 servings approx)
Energy: 455 kcals
Carbohydrates: 47 gms
Protein: 32 gms
Fat: 12 gms
Calcium: 88 mg
Ingredients:
- 2 eggs
- 1 cup dosa batter
- 1 onion (finely chopped)
- 1 small tomato (finely chopped)
- 2 chillies (finely chopped)
- Salt as required
- Oil/ ghee as required
Method:
- Grease tawa with oil/ ghee and heat it.
- Meanwhile break the eggs in a bowl and keep it ready.
- Pour dosa over the pan using a ladle. (You can add the veggies directly in the batter and pour it in tawa or add the veggies separately over the dosa).
- Pour the eggs over the dosa and spread it evenly.
- Flip the dosa over and let it cook evenly. Let the eggs over dosa become crisp.
- Serve hot.
3. Egg Salad
Salads have the reputation of not being yummy, but this one here’s an exception! Addition of egg not only increases the nutritional value but also the taste of salad.
Cooking time: 20-25 mins
Nutritional values (2 servings approx)
Energy: 171 kcals
Carbohydrates: 12 gms
Protein: 7 gms
Fat: 15 gms
Calcium: 55 mg
Iron: 1 mg
Ingredients:
- 2 boiled eggs
- 1 onion (finely chopped)
- 1 tomato (finely chopped)
- 1 small carrot (finely chopped)
- 1 tbsp coriander leaves (finely chopped)
- ½ tsp black pepper powder
- 1 tsp dried herbs
- 2-3 tbsps mayonnaise
- Salt if required
Method:
- Hard boil the eggs and chop it in small pieces.
- Now mix all the ingredients including chopped eggs, onion, tomato, carrot and coriander leaves along with black pepper powder, herbs and mayonnaise.
- Add salt if required. Enjoy!
4. Egg Bhurji Sandwich
This tasty and healthy recipe can be incorporated into tiffin boxes of your children and can even be had as a snack or a quick breakfast recipe.
Cooking time: 20-25 mins
Nutritional values (1 serving approx)
Energy: 185 kcals
Carbohydrates: 40 gms
Protein: 15 gms
Fat: 10 gms
Calcium: 85 mg
Iron: 2 mg
Ingredients:
- 2 eggs
- 4 bread slices
- 1 tsp cumin (jeera) powder
- 1 tsp chilli powder
- 1 tsp garam masala powder
- 1 tsp turmeric powder
- Few slices of onion
- Few slices of tomato
- Few slices beetroot
- ¼ cup chopped/ grated carrots
- Oil as required
- Salt as required
Method:
- Heat the tava and toast the bread slices. Keep them aside.
- To the same tava, add oil as well as the eggs and scramble them. Cook them for a while.
- After the eggs are cooked add turmeric powder, chilli powder, cumin powder, garam masala and salt to it. Mix well.
- Now add the bhurji in between the two bread slices along with the above mentioned veggies or veggies of your preference.
- Enjoy!
5. Egg Banana Oats Pancake
This is a delicious and easy to prepare pancake that can be consumed for breakfast/ snacks and you can even carry it in your dabba!
Cooking time: 15-20 mins
Nutritional values (1 serving approx)
Energy: 300 kcals
Carbohydrates: 35 gms
Protein: 16 gms
Fat: 14 gms
Calcium: 65 mg
Iron: 2.5 mg
Ingredients:
- 1 big banana (ripe)
- 2-3 eggs
- ¼ cup of oats flour
- Butter/ oil for cooking
- Sugar as required (optional)
Method:
- Peel the banana and mash it.
- Mix the oats flour, banana, eggs as well as butter and make it into a thick batter.
- Grease oil/ butter in a non-stick pan. Pour the batter onto the pan and cook for a few minutes. Flip over the pancake so as to cook the other side of the pancake. Enjoy!
Key Takeaways
- Avoid eggs if you are allergic to it. You can use substitutes like flax seeds, applesauce, banana and commercially available egg substitutes instead.
- It’s better to consume cooked eggs than raw eggs as cooked eggs have protein and other nutrients which are better digestible and bioavailable when it is cooked. Cooked eggs are safe to consume too.
- Check your eggs properly before buying them.
- Rotten eggs give off a pungent smell. If there is no smell present, eggs might be safe to use.
- If there is any black, pink or blue discolouration in egg yolks after cracking them, avoid using the egg as it indicates bacterial growth.
- You can also perform the float test to check egg quality. For this just drop the egg into a bowl of water. If the egg sinks, it’s fresh. If the egg floats, it’s old.
- Hard-boiled eggs are healthier than egg omelettes or other egg recipes as there is no oil involved and it is also easy to prepare.