Eggs are high in dietary cholesterol and have about 186 milligrams per large egg. You can eat eggs and still have a healthy diet, when you eat eggs in moderation. Eating one egg per day didn't cause an increase in cholesterol but did increase levels of lutein and zeaxantin, substances that reduce your risk for age-related macular degeneration, according to a study published in the October 2006 "The Journal of Nutrition." Pros and cons exist for eating fried eggs vs. eating raw eggs.
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Fat and Calorie Content
Raw eggs are lower in calories and fat than fried eggs, but otherwise, their nutrient content is pretty much identical. The amount of oil you use affects the calories in a fried egg, but a typical fried egg has 90 calories and 6.8 grams of fat, according to the U.S. Department of Agriculture. A raw egg has 72 calories and 4.8 grams of fat.
Food Safety Considerations
Raw eggs are riskier to eat than fried eggs, unless you purchase eggs that have been pasteurized in their shells. Eggs can be contaminated with salmonella bacteria, so eating them raw could cause food poisoning. Cooking your egg until both the yolk and the white are solid will kill off the bacteria, making your egg safer to consume. This doesn't mean you have to fry your egg, however. Other safe options that offer fewer calories include hard-boiled eggs or scrambled eggs cooked in a nonstick pan so you don’t have to add additional fat.
- Health-Alicious-Ness.com: Nutrition Facts Comparison Tool
- U.S. Food and Drug Administration: Playing It Safe With Eggs
- The Journal of Nutrition: Consumption of One Egg Per Day Increases Serum Lutein and Zeaxanthin Concentrations in Older Adults Without Altering Serum Lipid and Lipoprotein Cholesterol Concentrations