Eggs were once viewed as a hazardous food but are now considered a nutritional hero. In fact, there are claims that eggs are one of the most nutritious foods in the world.
Eggs are low in calories; an average large egg provides just under 80 calories, 6 grams of protein and is virtually carbohydrate free. Eggs also provide a source of hard to get vitamin D, vitamin A, B vitamins, selenium and choline.
In fact, one large egg provides about 250 milligrams of choline. Choline helps with transporting nutrients around the body and is needed for cell activity and liver function (1).
Eggs are traditionally eaten in the morning as scrambled eggs, omelets or eggs over easy. There is some research to suggest eating eggs in the morning may translate to better appetite control later in the day.
However, eggs aren’t just for breakfast anymore. Hard boiling eggs can make eggs transportable as a snack on the go or part of a packed lunch.
Storing either raw or hard boiled eggs properly is important for food quality and safety concerns. Both raw and hard boiled eggs should be stored in the refrigerator.
How long raw and hard boiled eggs last in the fridge
Even though some refrigerators have built in egg shelves on the refrigerator door, eggs should be kept inside the refrigerator.
Eggs should be kept at 40 degrees or lower, so if they are stored in the inside of the refrigerator they are more likely to stay at a constant temperature. Raw eggs in the shell can last between 4-5 weeks after the pack date.
After hard boiling eggs, they should be stored in the refrigerator as well. According to the American Egg Board, hard boiled shelled eggs can last up to one week if they have been kept in the refrigerator. If hard boiled eggs are peeled, eat them the same day as when they are peeled.
It is not recommended to store hard boiled eggs in the freezer.
How to use hard boiled eggs
Hard boiled eggs by themselves can be a satisfying snack. However, they can also be used to top salads to bump up the protein and nutrient density.
Pairing a hardboiled egg with some fruit, veggies, nuts and/or cheese can make up a balanced large snack or lunch time meal.
If you don’t have time to make eggs in the morning, you can make hard boiled eggs the night before and slice the egg on whole grain toast with avocado in the morning for a balanced, nutrient dense breakfast.
In fact, because hardboiled eggs can last up to a week in the refrigerator, you could boil a bunch of eggs on Sunday for the week.
Then, you don’t have to always remember or make the time to cook them the night before.
How many eggs should you eat?
Eggs are relatively high in cholesterol; one egg provides about 200 mg of cholesterol. The recommended limit per day for dietary cholesterol is 300 mg.
This is one reason why it was recommended to limit egg intake because dietary intake of cholesterol was thought to be associated with increasing blood cholesterol levels.
However, dietary cholesterol doesn’t necessarily raise blood cholesterol levels. Some people may have a higher risk of increasing blood cholesterol from a diet high in cholesterol.
A 2016 study (2) investigated the association of cholesterol and egg intake. Researchers also looked at egg intake and cholesterol levels in people who have the apolipoprotein E gene because people who have this gene may be at a higher risk of high blood cholesterol from a dietary high cholesterol intake.
Researchers found egg or over all dietary cholesterol intake was not associated with an increased risk of coronary artery disease even in people with the apolipoprotein E gene.
Therefore, this and other studies suggest eggs do not increase risk for coronary artery disease. However, if you have high blood cholesterol levels or a history of risk factors for cardiovascular disease, speak with your healthcare team about individualized guidelines.
So, how many eggs should you eat? General recommendations suggest eating up to one whole egg per day if you don’t have heart diease or type 2 diabetes.
If you have these health conditions, your egg recommendation may be less. Can you have more than one egg per day? That may be fine depending on what the rest of your diet looks like, your genetic makeup and overall health.
Benefit of eating eggs
Eggs provide many vitamins and minerals. It is a good source of choline. Choline is a nutrient that is often over looked, but that will change as the FDA guidelines for nutrition labels will include choline on food labels.
The Adequate Intake (AI) amount for daily choline intake in adult men is 550mg, adult women 425 mg, pregnant women 450 mg and lactating women 550 mg.
Choline is needed for cell membranes and helps with early brain development in infants. Eating one large egg can provide almost half of the AI for adults.
Can eating eggs help with weight loss? According to a 2013 study (3) eating eggs for breakfast can help increase satiety throughout the day and may help you eat less later in the day.
Researchers put 30 men into one of three breakfast categories: eggs with toast, corn flakes with milk and toast or a croissant with orange juice.
Each participant was in each breakfast category separated by one week. Researchers found the egg breakfast had significant higher satiety compared to the other two breakfasts.
Lunch and dinner intake was significantly lower in the egg group compared to the other two breakfast groups.
Therefore, this study suggests eating eggs for breakfast may help with appetite regulation throughout the rest of the day.
