Egg Facts

Australian Nutrition Foundation and Professor Mark Wahlqvist

Australia produces 190 million dozen eggs a year, with 25 million dozen from backyard production. We export less than 1% of these, and import three times this amount, only as processed egg product (no shell eggs are allowed entry into Australia).

Most Australians, especially young and older people with small appetites, need foods with plenty of nutrients. All egg varieties (caged, free range, omega 3 and vegetarian) are nutritious foods. They are a good source of protein, contain most vitamins except C, and are especially a good source of vitamin B12. To retain nutrients, eggs are best stored in the fridge. A 55g egg contains 5g fat, most of which is mono-unsaturated. An egg has about 200mg cholesterol.

It has been assumed that a limit on egg consumption will reduce the risk of coronary heart disease (CHD). However, scientific evidence shows little association between egg intake and the risk of CHD and stroke in most people. This is because the dietary cholesterol eggs contain has only a small effect on blood cholesterol levels.

In a healthy Western population, there is insufficient evidence to excessively restrict egg intake as part of a healthy diet. Eggs should be considered in a similar way as other protein-rich foods and included as part of a varied diet that’s low in saturated fat and contains a variety of cardio-protective foods (such as fish, wholegrains, fruit, vegetables, legumes and nuts).

There is little research to guide recommendations for egg consumption for people at high risk of heart disease (e.g. with diabetes or high cholesterol). However, prudent advice is that the inclusion of eggs in the context of a diet low in saturated fat, and containing known cardio-protective foods, is not associated with increased risk.

A word from Prof Mark L Wahlqvist about Eggs......

"There is a growing recognition of the importance of safe, nutritious foods, especially for children and older people. Eggs fit this criteria when they are cooked and when eaten alone or with food low in saturated animal-derived fat. We call foods like eggs ‘nutrient dense’ because they have a high content of essential nutrients for each unit of energy (calories or kilojoules) eaten. They are also ‘low in energy-density’ (the energy that a certain weight of food provides), and this food feature, along with physical activity, is important in protection against obesity.

Another reason for renewed interest in eggs is that they have been a basic commodity in the human diet for as long as the human species has evolved – from when we were foragers, hunter-gatherers and subsistence agriculturalists. Their use has characterised successful human socio-biology. The exception to this history was this century when they came to be eaten by sedentary populations eating a lot of fat. As we rectify this situation, nutritionally vulnerable individuals, groups and societies can benefit from the nutritional quality of eggs.

Food cultural diversification is also allowing us to use eggs in more interesting and nutritious ways – especially with plentiful and varied types of vegetables and fruits. A poached egg with tomato and onion, alongside fruit salad, at breakfast is a far cry from eggs and fatty sausages!"

For more information go to- Egg Nutrition Advisory Group (ENAG) at www.enag.org.au

July 2006

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