• 70 calories
• 6g of protein
• 4g of fat
• 0g of carbs

Beyond the four key nutrition points eggs also have notable amounts of other vitamins and minerals.

• 169mg of choline
• 50 International units of Vitamin D
• 0.5 nanograms of Vitamin B12

White Shells vs Brown Shells

There is a tragic myth that is widely spread that says brown shell chicken eggs are better for you than white shell chicken eggs. The two different colors simple come from different chicken breeds. Both white shell eggs and brown shell eggs have the same nutrition.

Free Range vs Cage Free vs Pasture Raised

Free range, cage free, and pasture raised are all ways to describe how the chicken that produced the egg lives.

Free range means the chicken is able to go in and out of its home as it pleases.

Cage free insinuates that the chicken is able to roam in a large green pasture. It really just means that the chicken isn’t in an individual coop. That could mean it is in extremely tight quarters with other chickens in a large, open barn.

Technically, Pasture Raised isn’t a legal term. It has the same authority as the word natural; it sounds important but has no true meaning to back it up. Legalities aside, when a carton of eggs are labeled as pasture raised it is supposed to mean that the chicken spent most of its life freely roaming a pasture with the ability to retreat indoors when it wants.¹

The bottom line is that the type of living of the chicken may not play a role in the egg’s nutrition but if you care about the quality of life of the chicken I would support farmers producing free range eggs.

Organic Eggs

Another faucet to consider is whether you want organic eggs or not. In order to be classified as organic a farmer must abide by the standards set by the USDA. The chickens feed must be:

• Free from herbicides, pesticides, and commercial fertilizers
• Have year-round access to the outdoors
• Cannot have treatment withheld if they get sick

The Grading of Eggs

Have you ever noticed AA, A, and B on egg cartons? That is how the USDA grades their quality. This grading is based off of the quality of the inside of the egg, the appearance, and the condition of the shell.² Although B eggs do not typically have any major issues they are not usually sold in stores. Eggs that get classified as B grade don’t make it to any type of retailer. They will still be used but in the form of the carton egg whites or used for powdered eggs.

Basically, if you are shopping at your local grocery store you will likely only have the option to purchase A or AA quality eggs. AA eggs are of slightly better quality but there is no large difference to sway you from purchasing one type rather than the other.

What About The Cholesterol?

It’s been said to not consume the yolk of an egg because it has too much cholesterol. That’s a lie. The yolk of an egg does contain 237mg of cholesterol but that is not to be feared for the average person.⁴ The daily recommended value of cholesterol for an average person is 300mg but someone already facing high cholesterol levels may want to keep it to about 200mg.

You heard that right, you shouldn’t be totally avoiding cholesterol. Your liver actually makes it! It’s necessary for your body to function properly. Cholesterol is used with hormones and vitamins. It also plays a role in building cells.

fun fact: did you know cholesterol only comes from animal products?

If you are someone who has been told by their doctor that they need to work on lowering your cholesterol, I recommend you read my article, Simple Changes To Lower Your Cholesterol.

Frequently Asked Questions

How do eggs with two yolks happen?

While the chicken was in its ovulation cycle, two eggs were releases instead of one.⁵

What is a good way to eat eggs?

Try the ever popular, avocado toast! The whole grain toast, ‘good’ fats in the avocado, and protein from the egg makes for a delicious balanced breakfast!

Why is the yolk off-colored?

The color of the yolk can sometimes be altered depending on what the chicken eats.

Why is the shell soft?

The shell of an egg can be more soft than usual because it was prematurely laid. The egg was not in the uterus of the chicken long enough to fully develop.

Are eggs vegetarian?

It depends on the type of vegetarian. A lacto-vegetarians do not consume eggs but ovo- and lacto-ovo- vegetarians do.

Resources:

1. https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/understanding-egg-labels
2. https://ask.usda.gov/s/article/What-are-the-egg-grades
3. https://www.ams.usda.gov/sites/default/files/media/Egg%20Grading%20Manual.pdf
4. https://pubmed.ncbi.nlm.nih.gov/28191513/#:~:text=One%20large%20%2865%20g%29%20egg%20yolk%20contains%20237,recommended%20limit-nearly%20as%20much%20as%20a%2012-ounce%20hamburger.
5. https://www.saudereggs.com/blog/why-do-some-eggs-have-two-yolks/

I know you just want to know how to please your doctor with a lower cholesterol but we should start with what cholesterol even is.

First off, cholesterol has a HORRIBLE reputation. Even though it’s a waxy substance, it isn’t totally bad. You actually need some to make necessary hormones and assistance with digestion.

The two types you hear the most about are LDL (low-density lipoprotein) AKA the ‘bad’ one and HDL (high-density lipoprotein) AKA the ‘good’ one. There are others but you don’t need to worry about them unless directly told to by your physician.

The goal isn’t to have the lowest possible numbers; it’s to have your LDL and HDL be in a good balance.

LDL carries cholesterol through your body. When your LDL is too high it is a possibility that this waxy substance will build up in your arteries and create a blockage.

HDL will carry the cholesterol back to your liver to be *cringe* detoxed.

When you are told you need to lower your cholesterol it means you need to lower your LDL cholesterol.

Replace Red Meat with Fish

Red meats have the unfavorable fat, saturated fat. Fish has omega-3’s. This type of fat has an anti-inflammatory effect. Basically, they help cut away the plaque that LDL creates in arteries.

If you do want red meat opt for a more lean cut. It will have less saturated fat!

Quick tip: Saturated fats are ones that are solid at room temperature. Think: butter. Unsaturated fats are oles that are luiquid at room temperature. Think: olive oil.

Quit Smoking

Research has found that products with tobacco will increase your LDL and decrease your HDL levels (NOT what you want!).

Fill with Fiber

Any type of fiber is a great choice but specifically soluble fiber is what you’re looking for. In your body soluble fiber turns into a thick gel-like substance. Think of it as absorbing the cholesterol, and in turn making for better cholesterol levels. Check out my post on 4 Quick and Healthy Breakfast Ideas here. They are all vegetarian and there is a delicious oatmeal recipe! Some non-exhaustive sources of soluble fiber are:

• Oatmeal
• Beans
• Carrots
• Apples
• Broccoli

hint: fiber aids in appetite control too. You’ll start feeling full longer.

More Moving

It has been found that exercise can help increase HDL cholesterol (yay!). The recommended amounts of exercise is 30 minutes 5 times a week. These 30 minutes can be spaced out throughout the day and the intensity can vary! You can park further out at target and get an extra 5 minutes in! If you are a bit clueless when it comes to exercise you can watch one of the first videos I decided to create on Exercise Basics here!

If you found something else that works for you let me know in the comments below! Let’s start a conversation because more people than you would think suffer from a high cholesterol!