Eggs are one of the most common foods people eat, especially at breakfast. They’re quick to make, are packed with protein and contain a variety of vitamins and minerals. But even though they seem like a healthy food choice, there are a lot of questions about whether eggs are actually good for you or if people with certain health conditions should steer clear of them. Here are answers to some common questions about this very popular food.

Will eating eggs raise my cholesterol?

Most of the confusion about the healthfulness of eggs stems from the high levels of cholesterol they contain. One large egg has about 186 milligrams of dietary cholesterol, and all of the cholesterol is in the yolk. In the past, it was believed that eating cholesterol-rich foods like eggs could raise cholesterol levels in the blood, which might lead to heart problems. Because of that, eggs had a reputation for being a less-than-healthy food choice, especially if you had heart disease.

But more recent research shows that dietary cholesterol doesn’t have much of an effect on blood cholesterol for most people. Instead, it has been found that eating too much saturated or trans fat has the biggest impact on cholesterol levels. That’s why the American Heart Association now suggests that eggs can be part of a healthy diet, as long as they’re eaten in moderation. But if you have high cholesterol or heart disease, it’s still a good idea to talk to your doctor or a registered dietitian about whether you should be limiting how many eggs you’re eating.

What makes eggs a healthy food?

Eggs are a surprisingly good source of nutrition. A whole egg has about 6 grams of high-quality protein, which helps keep you full and supports your muscles. Eggs also contain important nutrients like vitamin B12, which helps with energy, and vitamin D, which supports your bones. Another key nutrient in eggs is choline, which helps with brain and nerve function and is something many people don’t get enough of. Other nutrients in eggs include vitamins A, B2, B5, E and K, as well as folate, phosphorus, iron, selenium, calcium, lutein, zeaxanthin and zinc.

What are the best ways to make eggs?

One of the beauties of eggs is that they’re so versatile. You can cook them in different ways and pair them with all kinds of healthy foods. There are so many delicious and healthy egg recipes to choose from, whether you’re looking to eat eggs for breakfast or brunch, or even as a snack.

Boiling, poaching, scrambling or baking eggs (without a lot of butter or oil) are some of the healthiest and easiest ways to make them. You can turn them into omelets, frittatas, quiches, casseroles or muffins.  You can also eat eggs cold, after cooking and cooling them, whether right out of the shell, over a salad or as a topping for sandwiches, burgers or grain bowls. There are so many ways to enjoy eggs and so many good reasons to include them as part of a healthy diet.

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