Eggs: Cracking the code

Eggs are a breakfast staple, but conflicting headlines can leave you wondering: are they healthy or not? Let's break down the science behind this versatile food.

The Wonderful World Within an Egg

An egg has two main parts: the white (albumen) and the yolk. The albumen is packed with protein and B vitamins, while the yolk boasts healthy fats, vitamins, and minerals. Pasture-raised hens generally lay eggs with a more balanced omega-6 to omega-3 ratio, which is beneficial for overall health.

Cholesterol Concerns Debunked

Cholesterol gets a bad rap, but it's actually essential for hormone production and healthy cells. There are two main types: LDL ("bad") and HDL ("good"). While some studies suggested a link between eggs and heart disease, especially in diabetics, recent research suggests dietary cholesterol has a less significant impact than previously thought.

Beyond Breakfast: The Power of Choline

Eggs are a superstar source of choline, a vital nutrient for brain function, memory, and muscle control. Our bodies don't produce enough choline on their own, so eggs are a fantastic way to meet your daily needs.

Eggs and Allergies

Eggs are a common childhood allergy, but most children outgrow it by adolescence. Symptoms can include skin irritation, digestive issues, or breathing problems. If you suspect an allergy, consult a healthcare professional.

The Verdict: Enjoy Eggs in Moderation

Unless you have an allergy or a rare genetic condition, eggs are a nutritious and affordable addition to your diet. They provide protein to keep you feeling full and offer a variety of essential nutrients. Remember to thoroughly cook the egg white to maximize nutrient absorption. So go ahead, crack open an egg and enjoy it as part of a balanced diet!

By Yannick Le Hellaye, CPT, ISSA, PN Certified Nutrition Coach


The eggs and its chemical composition (

Analysis of fatty acids in egg yolks of various production systems. Nyberg.

Are eggs healthy? |

The chemical composition of free-range and conventionally-farmed eggs available to Canadians in rural Nova Scotia - PubMed (

Choline - Health Professional Fact Sheet (

Egg allergy - Symptoms and causes - Mayo Clinic