I don’t know about you, but I’m pretty obsessed with eggs.

I think it’s their versatility; boiled, fried, poached, baked, scrambled, over pasta, in your ramen, in a breakfast burrito, over sticky rice..; the choices with eggs are endless.

And their versatility isn’t the only great thing about them. Those little white, brown and speckled shells pack a whole lot of goodness.

Let’s talk about your average egg, and split it into two parts; egg white and egg yolk. The egg yolk contains roughly 55 calories, 2.5 grams of protein, 4.5 grams of yummy, healthy, fat, and only 0.5 grams of carbohydrates (hello keto fans!). The egg white is around only 15 calories, contains zero fat and zero carb, but has an impressive 4 grams of protein; making it perfect for those wishing to have a higher protein intake with little fat. It’s pretty common nowadays to actually be able to buy egg whites on their own, which is pretty convenient if you don’t find it slightly gross like I do (to each their own right?).

Wondering what else makes eggs so great? They pack a pretty significant nutritional content. According to healthline, a single boiled egg contains:

6% of the RDA for Vitamin A
5% of the RDA for folate
7% of the RDA for B5
9% of the RDA for B12
15% of the RDA for B2
9% of the RDA for phosphorus
22 of the RDA for selenium

This means eggs are good for your immune system and your heart health (vitamin A), for supporting your cells (folate), for converting food into energy (vitamin B5, vitamin B2), and for preventing anemia (B12).

While eggs are great, eating too many does carry potential health risks. Research shows about 3 eggs per day are safe to eat; if you’re someone with diabetes, eating more than 1 per day has the potential to increase your risk of heart disease.

As for how to eat eggs, I’ve already said; the possibilities are endless. My favorite way though, is to boil or poach them leaving the yolk slightly runny, place them on a bed of spinach, drizzle them in olive oil, and sprinkle salt and red pepper flakes all over them. It’s a simple but delicious way to start (or end) the day.

Femi A-Williams is a health and fitness convert trying to reconcile a healthy lifestyle and a happy food life. She is 80% whole grain and 20% donut.

All posts by Femi A-Williams