Eggs may be one of the most misunderstood foods around. In reality, eggs are a relatively inexpensive, nutritious and easy-to-use food. At around 80 calories, 5 grams of fat, 7 grams of protein each and just a few dollars per dozen, they’re a smart way to balance any plate. Below, we crack open the truth on five common myths about eggs.
Myth: Brown eggs are healthier.
Truth: White-shelled eggs and brown-shelled eggs are nutritional equals. The color of the eggshell varies depending on the breed of the chicken. Brown-feathered chickens produce brown eggs, and white-feathered chickens, white. Buy the eggs that you prefer or that are better value.
Myth: Eggs are bad for heart health.
Truth: For most people, an egg a day does not increase your risk of heart disease. Egg yolks do contain cholesterol. However, most of the cholesterol in our body does not come from the cholesterol we eat. A healthcare provider can help you figure out if eggs are right for you.
Myth: It’s healthier to just eat the egg white.
Truth: Egg yolks contain loads of nutrients, from eye-protecting lutein and zeaxanthin to choline, which is good for your brain. Don’t let the cholesterol in egg yolks prevent you from getting these other beneficial nutrients. The yolk does contain around 5 grams of fat, which can add up if you’re making a multi-egg recipe like an omelet. Using a combination of egg whites and whole eggs can keep your fat and calories in a healthy range.
Myth: Eggs are best stored in the door of your fridge.
Truth: The inside of the refrigerator is a better spot. The reason: The temperature of the refrigerator door varies as the door opens and closes. Storing eggs in the middle of the fridge where the temperature stays more consistent will help preserve the life of the egg. Note: Outside of the U.S., eggs may be stored at room temperature. This is because they are not required to be sanitized as eggs in the U.S. are—washing the eggs removes a protective coating that makes refrigeration more important.
Myth: The side of a bowl is the best place to crack an egg.
Truth: Crack an egg on a smooth surface like your counter or a plate. Cracking it on the side of a bowl creates small pieces of eggshell that can wind up in your bowl (and your meal if you’re not careful!).