HouseWife explored whether chicken eggs are suitable for daily consumption, how they differ from eggs of other domesticated birds, what benefits they provide to the body, who might be harmed by them, which foods they pair well with, and how to prepare them for maximum benefit. Tips for homemakers include how long to boil eggs, whether to wash the shells, how to determine the freshness of eggs, and where to store them.
Nutritional Composition
Eggs are considered a dietary product with a balanced mix of calories, proteins, fats, and carbohydrates. A chicken egg contains about 78 calories (quail eggs have 79 calories, while duck and goose eggs contain 105 calories). A chicken egg has 6 grams of protein (quail eggs have 6.5 grams; duck eggs have 7.2 grams; goose eggs have 7.8 grams), and 5 grams of fat (quail eggs have 5.5 grams; duck eggs have 7.8 grams; goose eggs have 7.5 grams). The rich composition of proteins and beneficial fats is explained by the biological function of the egg as a nutrient base for the embryo until the chick hatches. The protein, yolk, and shell all contribute to nourishment, meaning that every part of the egg is edible.
The majority of the egg’s weight comes from the egg white, which makes up 56-58%. This transparent, gel-like substance is composed of 90% water with dissolved proteins. Of the ten components, ovalbumin is the primary one, serving as an important source of amino acids for the body.
About 30% of the egg’s weight is the yolk, a denser substance that ranges in color from orange to yellow. The color of the yolk is determined by the carotenoids lutein and zeaxanthin. The yolk is less rich in proteins but contains many lipids, vitamins, and cholesterol. Unsaturated and saturated fatty acids in the yolk are present in a 2:1 ratio, with a significant advantage of beneficial linoleic acid. Egg yolk is a valuable source of the “youth element” lecithin, selenium, choline, riboflavin, and vitamins A, B, and D.
Benefits of Eggs
Scientists have discovered that eggs can combat microbes. Antimicrobial substances have been found in both the egg white and the yolk membrane. Vitamin D in eggs is crucial for calcium absorption. Phosphorus and vitamin A promote healthy skin and vision. B vitamins help convert food into energy, while antioxidant compounds reduce intestinal oxidative stress. Thanks to their micronutrient composition, eggs fight inflammation and support the immune, reproductive, and skeletal systems of the body. They benefit vision and brain function and help regulate weight.
For the Eyes
The carotenoids lutein and zeaxanthin in egg yolks prevent macular degeneration and cataracts. Vitamin A, which is found in eggs, is also essential for good vision.
For the Brain
Choline in eggs stimulates cognitive function and helps prevent cognitive impairments.
For the Body
According to the World Health Organization, eggs contain the most easily absorbed protein. In small portions, egg white can provide more satiety than carbohydrates or fats.
The Key Element
Nutrition experts consider lecithin to be the most beneficial component of the egg. The term “lekithos” translates from ancient Greek to mean “egg yolk.” Experts assert that nature has not created a product richer in lecithin than egg yolk. This primary structural component of cell membranes facilitates all energy and metabolic reactions. Lecithin enhances brain activity, improves nerve fiber conductivity, and strengthens memory. It is prescribed for neuroses, depression, vision impairment, ulcerative colitis, atherosclerosis, and cardiovascular diseases.
Protection Against Heart Attacks
As a phospholipid, lecithin is essential for synthesizing L-carnitine, an amino acid that provides energy to muscle tissue, including the heart.
Relief from Fatigue
Lecithin, as a source of choline, is crucial for brain connections—it enhances cognitive functions, prevents age-related dementia, and alleviates feelings of fatigue.
A Barrier Against Pathogens
The primary phospholipid in the mucus that coats the colon (where lecithin makes up 70%) helps with inflammation of the mucous membrane. As an emulsifier, lecithin prevents the adhesion of pathogenic microorganisms, easing symptoms in cases of ulcerative colitis.
A “Neutralizer” of Cholesterol
It is known that a lack of lecithin leads to the development of atherosclerosis due to the formation of cholesterol plaques in blood vessels. Lecithin from eggs (which contains about 2 grams) lowers the level of “bad” cholesterol in the blood while increasing “good” cholesterol, and it has the ability to “neutralize” the cholesterol present in the egg yolk. This “neutralization” makes eggs one of the safest foods for health.
Safe Yolk
The cholesterol content in egg yolk ranges from 185 to 215 mg (the daily norm is up to 300 mg). Endocrinologists remind us that cholesterol is necessary for the body to synthesize steroid hormones, as well as vitamin D and bile acids. Cholesterol can only pose a threat of atherosclerosis, liver diseases, and gallbladder stones when present in excessive amounts.
Research shows that people obtain only 30% of this substance from food; the majority of cholesterol is synthesized by the body itself. Depending on individual genetic traits, some people may have elevated cholesterol levels even when limiting its intake from food. In such cases, the increase is due to “good” cholesterol, which poses no harm to health. When combined with fiber, slow carbohydrates, and healthy fats, managing cholesterol levels is not difficult, even with eggs in the diet.
Reducing egg consumption may make sense for those with elevated cholesterol levels or kidney failure. Completely eliminating eggs from the diet will not negatively impact health, provided that a full and varied diet ensures that all necessary nutrients are obtained from other foods.
Restrictions and Tips
Allergies to yolk or egg white (more commonly) are contraindications for including eggs in the diet. Egg allergies are a common side effect of their consumption. Symptoms can range from mild rashes and stomach pain to anaphylaxis. Reactions often manifest in childhood but resolve in 70% of cases by adolescence. If someone is allergic to chicken eggs, they may also be allergic to quail, turkey, duck, goose, and ostrich eggs.
From a nutritionist’s perspective, eggs pair best with vegetables and seeds, allowing the body to absorb the maximum amount of nutrients and more quickly eliminate toxins. Eggs also pair well with other protein sources—meat, fish, and plant proteins. However, it is advisable to avoid combining eggs with starchy foods: in baking or mashed potatoes, eggs serve as a binder to achieve the desired consistency but provide less nutritional benefit.
Experts recommend enhancing the benefits of eggs through clever cooking techniques. Due to the risk of salmonella infection, consuming raw eggs is not advisable. If you enjoy the taste of raw yolks, consider cooking eggs soft-boiled or as a poached egg. This method retains a slightly runny consistency while reducing the risk of infection. Additionally, slightly undercooked yolks contain more beneficial nutrients and fats compared to hard-boiled eggs.
Doctors consider soft-boiled eggs, “in a bag,” or poached eggs to be the healthiest options. Denatured protein is easier to digest, and the thermal destruction of amino acids is minimized with this cooking method. However, hard-boiled eggs also have their advantages, nutritionists warn: they are lower in calories and contain more protein than scrambled eggs (or omelets, as they are now called). Hard-boiled eggs retain a greater array of valuable components, while scrambled eggs contain more healthy fats.
Eggs – Every Day
This product is included in the dietary variety list for children’s nutrition by the WHO. Eggs are allowed for feeding children under one year old, and it is recommended to start complementary feeding with a quarter of a yolk, which doctors advise giving to the child starting at 7 months. By 9-12 months, the portion can be increased to half a yolk. Children over one year old can have no more than two eggs per week, while children over 5 years old are allowed to eat one to two eggs per day.
There is no established dietary standard for the number of eggs that should be included in a daily diet. In some countries, the recommended annual consumption for an adult is 260 eggs, while others suggest one egg per day (in China, the annual norm is 365 eggs).
The number of eggs one can eat depends on health status, age, overall diet, and the method of preparing eggs. Doctors see no issues with consuming one to two eggs per day. Healthy individuals can safely eat three eggs, according to nutritionists, while athletes may include five to six eggs in their daily diet. If a person does not have a food intolerance to chicken or other eggs, they can consume them daily, limiting intake only after the age of 65. For older adults, doctors recommend consuming no more than three eggs per week (preferably soft-boiled or in the form of an omelet).
Choosing and Storing Eggs
When selecting eggs, focus on the category rather than the color of the shell, which depends on the breed of the hen. Eggs are divided into table and dietary categories (marked with the letters “C” and “D,” respectively). The difference lies not in composition but in freshness: dietary eggs are the freshest, while table eggs become classified as such seven days after being laid. Table eggs can be sold for up to 25 days, while dietary eggs should be consumed within the first week. There is also a classification based on weight: the weight of third-category eggs is from 35 grams, second-category from 45 grams, first-category from 55 grams, selected from 65 grams, and higher from 75 grams.
Before purchasing, ensure that the eggs are clean and that the shells are not cracked. When selecting eggs, open the carton and check the contents. Experts recommend using the original packaging for storing eggs. Eggs can be stored without quality loss at temperatures ranging from 0 to 20°C for three weeks. Store-bought eggs without visible dirt can be placed directly in the refrigerator egg tray without cleaning. The eggshell is covered with a thin natural coating, which manufacturers typically leave intact after preliminary cleaning. However, home-laid eggs should not be placed in the refrigerator until cleaned, as the cooled shell may contract, allowing dirt from the surface to enter the pores. Residues of chicken droppings can pose a risk of acute gastrointestinal infection. If you purchase dirty eggs, clean them with a brush or fine sandpaper.
Should you wash eggs or not? The answer is clear: do not wash eggs after purchase before placing them in the refrigerator. The rules dictate that eggs should not be washed with water if they are to be stored for some time. Water softens the porous shell, increasing the risk of salmonella bacteria entering. This bacteria can multiply in the yolk even when eggs are stored in the refrigerator for over a month, posing a risk of salmonellosis. Therefore, it is better to wash eggs just before cooking. Checking the freshness of eggs by submerging them in water should also be done before preparation. Fresh eggs will remain at the bottom of the container, while spoiled ones will float, and those that rise should be consumed first. After handling eggs, wash your hands and kitchen utensils with soap.
How to Cook Eggs?
Chefs recommend immersing eggs in boiling water to avoid overcooking and achieve a soft yolk consistency without a “rubbery” texture. To prevent the shell from cracking during boiling, do not place cold eggs directly into boiling water; allow them to warm to room temperature first. Additionally, add salt to the water (1 teaspoon per liter of water)—this will help keep the egg white from leaking out. However, since salted water takes longer to boil, it is better not to add salt when boiling soft eggs. Once the water reaches a boil, reduce the heat; otherwise, the eggs will bump against each other and the sides of the pot. Depending on the desired consistency, boil the eggs for 2-15 minutes.
Soft-Boiled Egg
To cook an egg with a runny yolk and soft white, immerse the raw egg in boiling water for 2 minutes. This will keep all parts of the egg liquid. If the egg is boiled for 3 minutes, the yolk will be runny, and the white will be almost firm. Warning: if the egg shows any signs of contamination, it is safer to boil it hard.
Poached Egg
To achieve a firm white and a runny yolk inside, boil the eggs for 4-5 minutes from the moment the water starts boiling.
Hard-Boiled Egg
For a hard yolk and firm white, boil the eggs for 8-10 minutes from the moment the water starts boiling or for 10-12 minutes if starting in cold water. You can check the doneness of the egg by spinning it on the table. A steady spin indicates that the egg is hard-boiled, while wobbling during the spin suggests that the egg is raw or undercooked.
For Quail Eggs
The boiling principle for small eggs is the same, with only the cooking time being slightly different. Soft-boiled quail eggs take 2 minutes, “in a bag” takes 3 minutes, and hard-boiled takes 3.5 minutes.
To make peeling easier, immediately place boiled eggs in cold water for 10 minutes. This measure will also prevent the formation of a green ring around the yolk. The shell is easiest to remove from eggs that are three to five days old. Eggs and dishes made with them should be consumed shortly after preparation. This applies to salads, stuffed eggs, and egg-filled pies. In the refrigerator, hard-boiled eggs are best stored in their shells, which protect them from bacteria and odors. Peeled hard-boiled eggs can be stored in an airtight container, with a paper towel included to absorb excess moisture. The shelf life of cooked eggs in the refrigerator is up to 7 days.