Get the Facts About Eggs and Cholesterol
How much cholesterol is in an egg?
One large egg contains 195 mg of cholesterol and only 5 grams of fat, of which just 1.5 grams is saturated fat. There is no trans fat in an egg.
Canada's Food Guide states 2 eggs are considered 1 Meat & Alternatives serving. Eggs are also part of the Heart & Stroke Foundation's Health CheckTM program, which tells you that eggs are a good choice for a healthy diet.
Is cholesterol in the yolk or white of the egg?
All of the cholesterol in an egg is found in the yolk. There is no cholesterol in the egg white. But the yolk also provides the majority of the vitamins and minerals found in the egg, including half of the egg's protein. If you don't eat the yolk, you'll miss out on many of the eggs nutritional benefits.
Research has shown that eggs are not a cholesterol concern. It's saturated and trans fats in processed and packaged foods that raise blood cholesterol and increase your risk for heart disease. Eggs are low in saturated fat and contain no trans fat. If you enjoy eating eggs, and healthy eating is important to you, it's good to know that Canadian eggs meet the criteria for the Heart & Stroke Foundation's Health Check™ program.
If I have high cholesterol, can I still eat eggs?
A study by the Harvard School of Public Health found no link between eating eggs and developing heart disease in healthy adults. Limiting eggs and other foods that contain cholesterol has very little effect on reducing the risk of heart disease. It's the unhealthy saturated and trans fats in pastries, cookies, processed snacks and fast foods that elevate the LDL ("bad") cholesterol in your blood and increase your heart disease risk.
If you're concerned about your blood cholesterol, the best thing you can do is reduce the amount of saturated and trans fats in your diet. Eggs are low in saturated fat and contain NO trans fats.
Adding omega-3 eggs to your menu is another healthy option. Omega-3 eggs are a natural source of omega-3 fatty acids, which are known to help manage heart disease. Canadian eggs meet the criteria for the Heart & Stroke Foundation's Health Check™ program, so you know they're a good choice for a healthy diet.
I have heard that it's okay to eat eggs now, what has changed?
There is actually no recommended daily intake of dietary cholesterol for healthy individuals. That's because cholesterol from food has little to no effect on the cholesterol levels in your blood. It's the saturated and trans fats found in foods that tend to increase levels of LDL ("bad") cholesterol in the blood and therefore increase the risk of heart disease. So, unless you are part of the very small percentage of people that are genetically more sensitive to dietary cholesterol, there is really no need to limit your cholesterol intake if you are otherwise consuming a well balanced diet with lots of variety to meet all of your nutritional needs.
That being said, there is no need for you to restrict your egg intake. Several studies, including a study published in the Journal of the American Medical Association and done at the Harvard School of Public Health, have shown that eating an egg every day has no effect on cardiovascular disease risk for healthy people. Your blood cholesterol is not affected by the cholesterol you eat, so unless you have a condition called hypercholesterolemia or have diabetes, your blood cholesterol will not be affected by eating eggs. To keep your heart healthy, exercise regularly, maintain a healthy weight and choose nutritious foods more often.
How much cholesterol can I have each day?
The answer to this question varies from person to person. Canada's Food Guide does not recommend a daily intake for cholesterol because there is very little relationship between the cholesterol in food and the risk of heart disease. Most healthy people, with normal blood cholesterol levels, are able to maintain healthy blood cholesterol levels as long as they eat a well-balanced diet most of the time. This includes controlling daily fat intake, choosing lower fat foods more often and eating a variety of higher-fibre foods such as whole grains, fruit, vegetables, beans, peas and legumes.
People who have had, or are at high risk for, coronary heart disease may have to modify their diet and blood cholesterol levels by reducing the amount of fat they eat. Some very high-risk individuals may need to control how much dietary cholesterol they eat. If you fall into one of these categories, you should discuss your diet with your doctor and a registered dietitian.
What does Canada's Food Guide say about cholesterol?
In Canada's Food Guide, 2 eggs are considered 1 serving from the meat and alternatives group. The Food Guide does not provide a recommended daily intake of dietary cholesterol for healthy individuals. That's because cholesterol from food has almost no effect on the cholesterol levels in your blood. It's the saturated and trans fats found in foods that increase levels of LDL ("bad") cholesterol in the blood and increase the risk of heart disease.
So, unless you have diabetes, or are one of the very small group of people who are genetically more sensitive to dietary cholesterol, there is no need to limit your cholesterol intake or restrict the number of eggs in your diet. If you want to keep your heart healthy, you should exercise regularly, maintain a healthy weight, reduce the amount of saturated and trans fat in your diet and choose nutritious foods more often.
Do free-run eggs have less cholesterol?
Free-run eggs are produced by hens that are able to move about the floor of the barn and have access to nesting boxes and perches. Free-run eggs have the same amount of cholesterol as regular eggs.
Why do liquid eggs have no cholesterol?
Liquid eggs have no cholesterol because they contain only egg whites. The egg yolk has been removed, which is the source of all of the cholesterol in an egg. There are many brands of liquid eggs on the market and they all contain significant amounts of protein, little fat and no cholesterol, which makes them attractive to people who have been told to reduce their blood cholesterol levels.
Although they are convenient, egg substitutes tend to be expensive (almost triple the cost of fresh shell eggs) because they contain several additives. The egg yolk is usually replaced with vegetable gums and emulsifiers, artificial and natural colours, vitamins and minerals, and nonfat dry milk or natural and artificial flavours. If you enjoy eating eggs, and healthy eating is important to you, it's good to know the Canadian eggs meet the criteria for the Heart & Stroke Foundation's Health CheckTM program, which tells you eggs are a healthy choice.
Is the cholesterol in eggs affected by different cooking methods?
The amount of cholesterol in an egg is determined by many factors such as the genetic background of the hen, the hen's diet and the size of the egg. It is not affected by the way the eggs are cooked. Eggs are naturally high in nutrients, low in saturated fats and contain no trans fat, so they're a good choice for a healthy diet. But, if you fry eggs in butter or oil, or add high-fat ingredients, like cheese, to your eggs, you increase their fat content.
Instead of frying your eggs, try scrambling them in the microwave or serving them poached or hard-cooked — you'll keep all the great taste but cut out the fat. And sprinkle them with crunchy vegetables or flavourful herbs instead of high-fat cheese or bacon. Remember, the cholesterol in foods like eggs has very little effect on your risk of heart disease. It's the unhealthy saturated and trans fats in foods that jeopardizes your health. Reducing the amount of fat in your cooking is an important step in protecting your heart health.
Does cholesterol-free mean fat-free?
Food labels can be very deceiving. Foods that are labeled "cholesterol-free" can still be surprisingly high in fat. For example, a handful of cholesterol-free potato chips (28 g) may contain up to 10 grams of fat! If you want to find out what's really in the food you eat, be sure to check the nutrition information panel on the label. Remember, if you want to lower your heart disease risk, it's more important to reduce the amount of fat in your diet, especially saturated and trans fats, than it is to avoid cholesterol.
Does fibre decrease cholesterol?
Studies have shown that the soluble fibre in whole grain foods can help reduce blood cholesterol levels, particularly in people with high cholesterol. Soluble fibre decreases the absorption of saturated and trans fats and dietary cholesterol by your body.
Foods high in soluble fibre include dried peas, beans, lentils, barley, oats and some fruit and vegetables (green beans, cabbage, squash, apples, oranges).
How can I control my blood cholesterol level?
One of the best ways to control your blood cholesterol level is to reduce the total amount of fat in your diet, especially the amount of saturated and trans fat in baked goods, processed snacks and fast foods. Dietary fat has a much greater influence on your blood cholesterol levels and your risk of heart disease, than dietary cholesterol. To keep your heart healthy, you should also exercise regularly, maintain a healthy weight and choose nutritious foods like eggs more often. Stopping smoking is another way to dramatically reduce your risk of heart disease.
You may also want to consider adding omega-3 eggs to your diet. Omega-3 eggs contain omega-3 fatty acids, which have been shown to help manage heart disease by reducing the risk of blood clots and abnormal heart rhythms that cause sudden death.