For years, eggs were considered cholesterol bombs and could only be enjoyed with a clear conscience at Sunday breakfast. They are perfect suppliers of protein. But how many eggs per week are healthy? We found a surprising answer.
Is the egg healthy or not? And how many eggs can you safely eat in a week? The chicken egg is one of the most controversial natural foods. For a long time it was demonized as an unhealthy cholesterol bomb, but at the same time eggs are an indispensable source of protein for many strength athletes. FITBOOK clears up the nutritional myths surrounding eggs.
The ingredients in the egg
Macronutrients in an average egg
- 12.8 percent high quality protein
- 11.3 percent fat
- only 0.7 percent carbohydrates
Micronutrients in an average egg
- Vitamin A
- Vitamin D
- vitamin k
- Vitamin B2
- Vitamin B6
- Vitamin B12
- choline
- folic acid
- phosphorus
- sodium
- potassium
- calcium
The egg yolk contains most of the ingredients and, by the way, has even more protein than the egg white in percentage terms. So if you throw away the yolk for fear of fat and cholesterol and only use the egg white instead, you are missing out on valuable vitamins, minerals and even part of the protein.
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With a value of 100, the egg has an optimal biological value because it contains all of the eight essential amino acids that our body needs. If, for example, eggs are combined with potatoes in a meal, you even reach a value of around 130. The higher the value, the better the food proteins can be utilized and converted into endogenous proteins. For example, as a vegetarian and athlete, you can optimally supply your body with protein without having to take additional protein powder.
The average German eats 231 eggs a year, which is about 4 to 5 eggs a week. Photo: Getty Images
How big is an average egg?
This is not an easy question to answer as eggs are sold in different sizes and each size category has a wide range. Size S are eggs weighing up to 53 grams, size M 53-64 grams, L 63-73 grams and XL 73-90 grams.
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Do Eggs Raise Cholesterol?
It is true that eggs contain a lot of cholesterol. A class M egg has a cholesterol content of 200 to 230 milligrams. However, the German Society for Nutrition (DGE) recommends not consuming more than 300 mg of cholesterol per day. Since cholesterol is also found in other animal foods such as dairy products, meat and sausages, the daily requirement is quickly covered.
However, the matter with cholesterol is a bit more complicated, because our body produces most of it itself. Studies in recent years have shown that cholesterol supplied through food has no negative effect on most people, since the body then produces it itself shuts down and also eliminates excess cholesterol.
“Egg consumption is not relevant to cholesterol levels. For some people it even leads to a decrease, for others it stays the same or increases slightly. But none of that is relevant,” says nutritionist and diabetologist Dr. Matthias Riedl on FITBOOK.
However, there are people in whom this automatic regulatory mechanism is disturbed and who therefore have chronically high cholesterol levels. Here one actually advises a low-cholesterol diet – and thus also to avoid eggs. “Even people with rheumatic diseases should not eat egg yolk. You have to avoid animal fats because they promote inflammation,» explains Dr. Riedl.
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How many eggs per week are healthy now?
The DGE recommends eating no more than two to three eggs per week to prevent high blood lipid levels and the resulting heart disease. However, this is a very conservative specification, which of course is only aimed at an average population. Vegetarians, for example, eat far fewer animal products and therefore automatically consume a smaller amount of cholesterol from their diet than other people. Therefore, they can basically eat more eggs without hesitation.
As a result, only a few people seem to follow this DGE recommendation. According to the Federal Office for Agriculture and Food, statistically speaking, every German eats 231 eggs per year – which corresponds to four to five eggs a week in purely mathematical terms. This is according to Dr. Riedl but generally harmless.
Also interesting: does high egg consumption protect against cardiovascular disease?
«Even ten to 15 eggs a week are not a problem,» says the nutrition expert to FITBOOK. However, only if you do not have any rheumatic diseases or lipid metabolism disorders that lead to chronically high cholesterol levels.
Those who eat little or no meat and exercise regularly can even eat the little protein and vitamin bomb every day. Eggs not only support muscle building (especially after exercise), they also keep you full for a long time and can therefore even make a positive contribution to weight loss.