Are Eggs Healthy? Extra Large Egg Nutrition and Other Egg Facts

Eggs are loaded with nutrients your body needs. Here’s some info about the nutritional value of extra large eggs (and large eggs, too):

• Protein: An extra large egg has almost 8 grams of high-quality protein, which helps build and repair muscle. That’s slightly more than the 6.3 grams of protein in a large egg.
• Cholesterol: An extra large egg contains about 230 milligrams of cholesterol, and a large egg has about 186 milligrams. All of the cholesterol is found in the yolk. 
• Calories: Extra large eggs have around 90 calories, while large eggs contain just over 70.

If you’re watching your calorie intake or are concerned about how much cholesterol eggs have, egg whites may be a good option. Each egg white has just 17 calories and still provides about 3.5 grams of protein with zero cholesterol.

Here are some more large and extra large egg nutrition stats: 

• Extra large eggs: total fat: 6g (saturated fat: 2g), dietary fiber: 0g, sodium: 89mg
• Large eggs: total fat 4.8g (saturated fat 1.6g), dietary fiber: 0g, sodium: 71mg

Keep in mind that the actual nutritional value of extra large eggs and large eggs may vary slightly from these numbers, depending on the brand of eggs and whether the eggs are white, brown, or organic.

Here are more key nutrients found in eggs, no matter what their size:

• Choline – supports brain and nerve health
• Vitamin D – helps keep bones strong and supports immune health
• Vitamin B12 – supports energy and red blood cell production
• Lutein and zeaxanthin – antioxidants that support eye health
• Other nutrients – eggs also contain vitamins A, B2, B5, E, and K, as well as folate, selenium, calcium, phosphorus and zinc

When looking at the health benefits of eggs, it’s clear to see that they are a nutrient-dense food.  

A lot of the concern around how healthy eggs are is due to the amount of cholesterol they contain. In the past, it was thought that eating foods high in cholesterol, like eggs, would raise cholesterol in the blood and increase the risk of heart disease. But more recent research has shown that dietary cholesterol doesn’t affect blood cholesterol as much as once thought. The bigger problem for most people is eating too much saturated or trans fat. 

The American Heart Association says that eggs can be part of a heart-healthy diet if eaten in moderation. If you have high cholesterol or heart disease, it’s still a good idea to check with your doctor or a registered dietitian before making eggs a daily habit, however.

Eggs are incredibly versatile. You can cook them quickly in the morning or use them in creative recipes throughout the day. If you’re trying to stick to healthy egg recipes, choose cooking methods that don’t add a lot of extra fat or sodium.

Some of the healthiest ways to prepare eggs include:

• Boiled (hard or soft)
• Poached
• Scrambled (with minimal butter or oil)
• Baked (in muffin tins or on sheet pans)

Not sure how long to boil eggs? Check out this blog on how to boil eggs perfectly. It includes tips (and a video) on boiling eggs, as well as tasty recipes you can make with hard boiled eggs. 

Eggs can also be turned into omelets, frittatas, or casseroles, or they can be added to grain bowls and salads. Because they pair well with vegetables, other lean proteins, and whole grains, eggs make a great base for balanced meals any time of day.