So, you’re wondering how many eggs a day you should eat that will be healthy. Who doesn’t like to eat eggs for breakfast with some orange juice? However, over the years, eggs (¹) have earned a bad reputation on getting your cholesterol levels up.
So, you don’t want to stop eating eggs yet you want to know how many eggs a day will be perfect to stay safe from any complications that might occur.
Overall, we are going to cover:
- How many eggs a day to stay healthy?
- How many eggs a day to build muscles?
- How many calories in an egg?
- Egg nutrition facts.
- Egg white nutrition facts.
- 10 amazing benefits of eggs.
Now, that you know what are we going to talk about, let’s start your egg guide.
How Many Eggs A Day To Stay Healthy?
Number 3 is how many eggs a day you should eat. Eating 3 eggs a day will maintain your perfect health and well-being.
Those who seek to build more muscle will eat more egg whites because it is loaded with proteins and healthy nutrients for their muscles.
How Many Eggs A Day To Build Muscles?
Basically, how many eggs a day depends on your other protein sources, as you always have to consider the total amount of proteins your body is getting a day.
So, if we’re assuming you’re only getting your proteins from eggs, then you can eat 2-4 whole eggs a day and from 12 to 15 egg whites a day to build amazing muscles.
How Many Calories In An Egg?
If you’re trying to maintain your shape or even lose weight for a better life shape and style, it always important to keep count of how many calories you’re eating a day.
So, with that said, you should know that there are around 155 calories in every 100 grams hard boiled eggs. In other words, there are approximately 155 calories in 2 hardboiled eggs.
Other sources say that there are around 147 calories in two hard-boiled eggs.
Here Are Some Egg Nutrition Facts:
Let me tell some nutritional facts about eggs so you’ll what exactly are you eating:
- Carbs in eggs: 0.77g in 2 hardboiled eggs.
- Sodium in eggs: 140mg in 2 hardboiled eggs.
- Fat in eggs: 9.94g in 2 hardboiled eggs.
- Proteins in eggs: 12.58g in 2 hardboiled eggs.
- Cholesterol in eggs: 423mg in 2 hardboiled eggs.
- Potassium in eggs: 134mg in 2 hardboiled eggs.
Egg White Nutrition Facts:
What about the egg white of a large egg? Here are the nutrition facts about egg whites:
- Calories in egg white: 17 calories in one large egg white.
- Carbs in egg white: 0.24g in one large egg white.
- Sodium in egg white: 55mg in one large egg white.
- Fat in egg white: 0.06g in one large egg white.
- Proteins in egg white: 3.6g in one large egg white.
- Cholesterol in egg white: 0mg in one large egg white.
- Potassium in egg white: 54mg in one large egg white.
If you multiply these numbers by two, you’ll get the nutrition facts for every 2 egg whites and can compare between eating the whole egg and the egg whites.
Obviously, eating egg whites alone seems to have lots of nutrition and protein! But, most important it has ZERO cholesterol!
So, I’ll definitely advise eating egg whites more than eating the egg as a whole. However, this doesn’t mean not eating the whole, but it’s healthy to 2-3 whole eggs a day.
The last thing you’re going to read about in your egg guide is how beneficial eggs are for your health.
10 Amazing Benefits of Eggs:
Several people believe that consuming eggs may be harmful to your well-being. So, I decided to make a list of 10 amazing benefits you get when you eat eggs. You’ll be excited how eating eggs can make you leaner, healthier, brainer and stronger than what you already are.
1. Eggs Don’t Elevate Your Cholesterol Levels:
It all started in 1990 when eggs started to gain its bad reputation about getting your blood cholesterol levels up. I believe it is because each egg yolk has about 210mg of cholesterol.
But, scientists weren’t totally convinced with that, so they’ve undergone so many studies to get to the truth. Researchers have proven that there’s no relation whatsoever between how many eggs you have and the risk of having coronary or heart diseases.
An important fact:
You really should realize something about food and the risk of having any heart or coronary diseases. You shouldn’t worry about the food that has cholesterol as much as you should worry about the food that has FAT!
Any food that has saturated fats, Trans fatty acids having a greater health damage than foo with cholesterol.
2. Reversing Mild Iron Deficiency:
Greatly, eggs can really help you if you have an iron deficiency. If you have eggs for breakfast, it’ll save you the bother of feeling tired, lessen the possibility of getting headaches and feeling irritable. You may be thinking why iron deficiency may cause tiredness and headaches.
Definitely, this is because iron is the agent in your body responsible for carrying oxygen to all your body cells and, of course, your brain. You already know how important oxygen is to your cells and brain to function properly.
3. Boosting Your Performance:
Generally, eggs can keep you feeling full for a longer time because it has proteins. You will get a high satiety index from eating eggs every morning. As we mentioned earlier that one large egg has almost 6g of nutritional proteins and other healthy nutrients.
I believe that the only thing that eggs don’t have is vitamin C. This is why we always team our egg breakfast with a glass of orange juice to provide the necessary vitamin C.
4. Eggs Have A Lot Of Nutrients In Them:
Obviously, there is a very strong reason why it is highly recommended to have eggs for breakfast and that it’s the powerful content of nutrients!
The nutrient amount in the egg makes them a worthy food to always be found in a nutritious diet. Also, to prove how powerful eggs are, scientists have performed an experiment between egg consumers and non-egg consumers.
Surprisingly, the non-egg consumers had a lack of vitamin AB12 & E when compared to egg consumers.
5. Eggs Are A Weight Loss Promoter:
Can you believe that a breakfast of eggs has a 50% higher satiety index than any other regular breakfast you can have?
So, study after study has proven that when people start their day with a good breakfast of eggs, obese people got a higher satiety and helped them to lose weight notably.
6. Eggs Are Great For Your Brain:
One interesting fact I found out about eggs is how they promote brain development in the fetus and the newborn. Not only that, this is because eggs have choline which, not only helps with brain development but also helps with your memory functioning.
Generally, eggs are an amazing source of choline. And, eating one egg a day can provide pregnant women 28% of their dietary needs of choline for good baby development.
7. Eggs Make Your Vision Stronger:
Once you start eating eggs on a regular basis, broccoli & spinach decreases the risk of many diseases as you grow older like; cataracts, retinal & age-related related lens degeneration. Eggs can tremendously decrease the risk of having cataracts by 20% and retinal degeneration by 40% that cause possible blindness if left unattended.
8. Eggs Are Amazing For Your Hair And Nails:
Your hair and nails reflect lots of things of your internal body’s biochemical and its health. It basically reflects if there’s an imbalance in your body and alerts you that there’s something crucial missing for your health.
With that said, eggs have a lot of sulfur amino acids, minerals & vitamins. All these great things in eggs reflect on your hair and nail strength.
9. Eggs Are Fantastic For Muscle Building:
As we discussed earlier, (how many eggs a day for muscle building?), eggs are your go-to breakfast when you want to build muscle and lose weight as well. You should particularly focus on eating egg whites because they have the greater load of proteins in the egg.
10. Eggs Are Bone Protectors:
We all know how important vitamin d is in building your bones, especially when we were kids. Well, I have great news for you because eggs are a good source of vitamin D, which is crucial for calcium absorption.
Not only that but eggs significantly help in maintaining your bones to optimum health.
This was your ultimate guide on how many eggs a day you should eat for a healthy life and build muscles. Also, we discussed the nutrition facts of the whole egg and compared it to egg whites.
This comparison will help you decide how much to eat of each. Lastly, we ended up talking about how amazing eggs are for your health.
So, we covered everything you need to know about eggs. Have a great healthy life!