Is it healthy to eat eggs every day? Crack open the facts

Every few years, questions arise about eggs. Are they good or bad for you? What about their protein and cholesterol content? How often can you eat them?

Let's crack open the facts about these meals in a shell, starting with the nutritional breakdown.

One egg contains:

• 75 calories
• 5 grams of fat
• 6 grams of protein
• 0 carbohydrates
• 67 milligrams of potassium
• 70 milligrams of sodium
• 210 milligrams of cholesterol

Eggs are also a great source of vitamins A, D and B12, as well as choline, a nutrient essential in many metabolic steps.

A closer look at cholesterol in eggs

Research shows that the cholesterol in eggs doesn't seem to negatively affect the human body compared with other sources of cholesterol.

For example, people typically eat eggs with other foods high in salt, saturated fat and cholesterol such as bacon, cheese and butter. These foods are known to increase heart disease risk and you should eat them sparingly.

An egg on its own is a nutritious option for breakfast, lunch or dinner. Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.

Here's how eggs stack up nutritionally in dishes that feature eggs:

Eggs can be a good addition to a healthy, well-balanced diet. Just remember when making an egg dish like an omelet, egg bake, bowl or toast, to watch out for those high-calorie, high-fat extras like cheese, bacon and butter.

Egg recipes for any meal

Eggs are a healthy choice for any meal of the day. Assemble this savory breakfast or dinner dish the night before. Remove from the refrigerator and let the casserole stand at room temperature while the oven preheats. Serve with fresh fruit or a tossed green salad.

Veggie egg bake

By Mayo Clinic Staff
Serves 6

1 cup frozen chopped spinach, thawed
4 large eggs
4 large egg whites
1 cup skim milk
1 1/2 teaspoons dry mustard
1 teaspoon dried rosemary or 1 tablespoon minced fresh rosemary
1/2 teaspoon salt-free herb-and-spice blend
1/4 teaspoon ground black pepper
6 slices whole-grain bread, crusts removed and cut into 1-inch cubes
1/4 cup chopped onion
1/2 cup diced red pepper
4 ounces thinly sliced reduced-fat Swiss cheese

Heat oven to 375 F. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole dish with cooking spray. Place the spinach in a strainer and press with the back of a spatula to remove excess liquid. Set aside. In a medium bowl, whisk together eggs, egg whites and milk. Add dry mustard, rosemary, spice blend and pepper; whisk to combine. Toss spinach, bread, onion and red pepper in a large bowl. Add egg mixture and toss to coat. Transfer to a prepared baking dish and push down to compact. Cover with foil. Bake for 30 minutes or until the eggs have set.

Uncover and top with cheese. Continue baking for an additional 15 minutes or until the top is lightly browned. Transfer to a wire rack and cool for 10 minutes before serving.

Nutritional per serving (3-by-3.5 inch square): 258 calories, 10 grams total fat, 137 milligrams cholesterol, 465 milligrams sodium, 25 grams carbohydrates, 3 grams fiber, 17 grams protein.

Add these "go-to" egg recipes to your meal planning:

• Rancher's eggs
• Smoked gouda and vegetable poached egg sandwich
• Sweet potato souffle

Anne Harguth is a dietitian in Nutrition in Waseca, Minnesota.