Eggs have long been a staple in many diets, praised for their versatility and nutritional value. After all, they’re the center of almost every breakfast plate and an essential ingredient in baking, helping to bind ingredients and ensure baked goods rise perfectly. Yet, despite being a kitchen favorite, eggs have also been the subject of much debate and confusion over the years. From concerns about cholesterol to myths about how eggs should be stored or cooked, there’s a lot of misinformation out there.
Some people have sworn off eating eggs forever, mistakenly believing that boycotting eggs is better for their health. But eggs are highly nutritious; in fact, they’re often called “nature’s multivitamin,” according to Healthline. The egg white provides around 6 grams of protein, while the nutrient-rich yolk is packed with vitamin B12, vitamin B2, vitamin A, vitamin B5, selenium, and small amounts of nearly every essential vitamin and mineral the body needs. In this article, we’ll crack open the top 10 egg health myths we thought were true but aren’t, separating fact from fiction so you can enjoy your eggs without worry.
Myth: Egg yolks are bad for your heart
Are you cutting eggs out of your diet for your cholesterol? Many people avoid eating eggs because of their high cholesterol content — an average large egg contains a whopping 212 milligrams of cholesterol (per Healthline). However, new research has revealed that the cholesterol inside eggs actually does not affect our cholesterol levels like previously thought. In fact, research shows that the liver produces the majority of our bodily cholesterol based on the amount of saturated fat and trans fat that we consume, not the amount of cholesterol in our diet. A single large egg only contains around 1.5 grams of saturated fat, which is of little concern for our cholesterol, according to Harvard Health Publishing.
Elite Sports Dietitian Tony Castillo, MS, RD, partnered with Incredible Egg for an exclusive interview with Health Digest to shed some light on this myth. “Eggs can be included as part of a heart-healthy diet for healthy adults, according to the American Heart Association. Extensive research has shown that eggs do not increase heart disease risk. A recent Harvard study evaluating up to 32 years of data says eating eggs does not increase the risk of heart disease. We now know the cholesterol in eggs does not negatively impact your body’s cholesterol like we once thought,” Castillo explains.
Myth: Colored eggs are more nutritious than white eggs
Are brown eggs more nutritious than white eggs? Not really. The color of the egg is entirely up to the chicken and has nothing to do with the nutrition content. According to the U.S. Department of Agriculture (USDA), the differences in egg colors depend on the hen’s breed. Leghorn, White Rock, and Cornish chickens lay white eggs, while Rhode Island Red, New Hampshire, and Plymouth Rock chickens produce brown eggs. The beautiful bluish-green eggs come from Araucuna chickens in South America. “You can tell what color egg a hen will lay by looking at the color of the hen’s earlobe. Hens with white earlobes lay white eggs, while hens with red or brown earlobes lay brown eggs, ” says Tony Castillo.
“All eggs, regardless of color or how the hen is raised, have the same nutritional content. Unless the packaging specifies that the egg has been nutritionally enhanced — which can be done with fortified feed — the nutrient content of eggs is pretty much the same regardless of shell color (white or brown), grade (AA, A, or B), or how they are raised (organic, free-range, or conventional). When in doubt, always check the Nutrition Facts label on the carton,” advises Castillo.
Myth: Cage-free hens are roaming the outdoors freely
Cage-free, free-range, pasture-raised, or organic — what do these labels really mean? These terms can be quite vague and, at times, misleading. When we think of cage-free hens, we often picture them happily roaming sunny, grassy fields. But that is far from the truth. While cage-free hens are treated more humanely than those in conventional egg production, as they aren’t confined to battery cages, they still typically live indoors for most of their lives. The conditions of cage-free farms vary greatly; some provide enough space for natural enrichment behaviors, while others squeeze lots of birds into a small, windowless indoor space with artificial lighting.
Free-range and organic labels are both regulated by the USDA to ensure the products meet the outlined standards. Free-range farm eggs must provide hens with continuous outdoor access at a minimum of 2 square feet per hen. Organic eggs must also provide hens with outdoor access, in addition to organic feed. Pasture-raised hens enjoy the most outdoor access, with some regulations requiring up to 108 square feet of space per chicken (via Kimberton Whole Foods). However, the USDA does not regulate pasture-raised products, so it’s up to the consumer to research the farms and ensure they are meeting these standards. Some pasture-raised egg farms even offer video tours of their farmlands to showcase how the birds are treated.
Myth: Raw eggs are the best source of protein
Raw egg smoothies were all the rage in the ’70s and ’80s, thanks to the famous movie “Rocky.” It featured boxer Rocky Balboa, who guzzled them as part of his training regime to boost his protein intake. This health trend was powered by the belief that consuming raw eggs provides a quick and easy source of high-quality protein, as well as vitamins and minerals. But before you go cracking eggs in your next post-workout protein shake, let’s examine this trend a little deeper.
While eggs are indeed a great source of protein, eating them raw isn’t the most effective way to absorb it. In fact, cooking eggs actually breaks down the protein in them, making it easier for your body to absorb and assimilate. A 2022 study published in the Journal of Nutrition found no difference in protein levels after “healthy young men” consumed 5 raw eggs compared with 5 boiled eggs after exercising.
Cooking eggs also reduces the risk of foodborne illnesses, such as salmonella, which can be found in raw eggs. While rare, salmonella can cause food poisoning symptoms and results in about 30 deaths in the U.S. every year, per WebMD. While raw eggs may seem like a protein powerhouse, cooked eggs are actually the better choice for both safety and nutrition.
Myth: Eggs can help boost your iron levels
Eggs are commonly recommended as an iron-rich food, which they are. Two medium-sized eggs contain 1.7 milligrams of iron, which makes up 14% of the Recommended Dietary Intake of iron for adults and 17.5% for children, according to Australian Eggs. Iron is an important mineral; without it, your body struggles to deliver oxygen throughout the body via red blood cells. This can lead to anemia and symptoms like extreme fatigue, weakness, shortness of breath, and lightheadedness. The body can’t produce iron on its own, so the only way you can get it is through diet.
Foods contain two types of iron: heme iron is more easily absorbed by the body and is mostly in animal-based foods, while non-heme iron is typically found in plant foods and is harder for the body to assimilate. Eggs contain both heme and non-heme iron, but only about 3.7% of the iron from eggs is absorbed by the body. On top of this, egg yolks contain compounds that inhibit iron absorption, meaning that eggs aren’t a great food source to boost iron levels.
A 2022 study published in Current Developments in Nutrition revealed that consuming one egg per day for 6 months didn’t make any impact on anemic young Malawian children. The secret: consume vitamin C with eggs to help increase iron bioavailability. This explains why eggs and orange juice (which is high in vitamin C) are a classic breakfast pair.
Myth: The float test is a fool proof safety precaution
Some people believe that placing eggs in water to see if they float will help you determine if it’s safe to eat or past its expiration date. The test goes something like this: put the egg in question in a bowl of water, and if the egg sinks, it’s safe to use; but if it floats, it’s spoiled and shouldn’t be eaten. However, this test isn’t a guarantee to give you the right answer. “There is no scientific basis for the egg float test,” Dr. Don Schaffner, professor and co-host of the Food Safety Talk podcast, told Bon Appetit. An egg that sinks in water could still contain bacterial spoilage or salmonella.
While the float test does not reveal egg safety, it will tell you how recently an egg was laid. Eggs that sink were laid sometime in the past 3 weeks, while floating eggs are 3 weeks old or older. If an egg sinks and lays on its side, it’s likely fresh, while a sunken egg that stands upright on its top or bottom is around 2-3 weeks old.
Myth: Eggs cause acne
A good skincare routine is a helpful step in managing and preventing acne, but examining your diet is also important. Many skincare advocates recommend avoiding sugar and oily foods to decrease acne, but what about eggs? Some people believe that eggs can trigger or worsen acne due to hormones like progesterone found inside eggs naturally, per Medical News Today. These substances are thought to impact sebum production, which has been linked to acne; however, the connection between progesterone in eggs and acne production isn’t super straightforward.
The truth is that acne has many factors and variables. Some people may notice eating eggs affects their acne, while others may not. “Eating eggs does not cause acne for everyone; it’s a myth that’s been broadly discredited,” says Dr. Bahman Sotoodian, a double board-certified dermatologist (via RemoteDerm). The largest factors of acne triggers rely on genetics, overall diet, and skin type. The best way to address acne issues is to consult with a healthcare professional or dermatologist to figure out your unique individual relationship with acne and what could be causing it.
Myth: All eggs have to be refrigerated
So, you’ve received some farm-fresh eggs that were laid in your homesteading aunt’s backyard chicken coop. Do you need to refrigerate them? Americans in the United States are accustomed to refrigerating eggs and most other foods. However, not all eggs require immediate refrigeration. While U.S. store-bought eggs should always be kept in the fridge, eggs from a local farmer’s market, a neighbor’s backyard, or most European Union stores don’t necessarily need to be refrigerated right away.
This is because freshly laid eggs have a protective coating on them called a cuticle or bloom that shields the pores in the eggshell from bacteria. Eggs that are sent off to the U.S. grocery stores are required to be washed, which removes this protective layer. Therefore, washed eggs need to be put in the fridge to prevent contamination. According to the USDA, American egg farmers started washing their eggs in the early 1970s due to salmonella issues and spoilage safety.
While refrigeration for all eggs isn’t completely necessary, it does help them last longer. Unwashed eggs are only good for about two weeks at room temperature but can last up to three months or more in a refrigerator, per Purina Mills. Washed eggs can last about two months in the fridge. As always, be sure to check the expiration date on the egg carton, and when in doubt, throw it out!
Myth: Eggs are not safe for pregnant people
The myth that eggs are not safe for pregnant people to eat likely stems from concerns over salmonella infection. However, the truth is that you can eat eggs if you are pregnant, as long as they are pasteurized and cooked thoroughly, according to Healthline. Raw or undercooked eggs can carry salmonella, but pasteurizing and cooking eggs thoroughly eliminates any potentially harmful bacteria that can be found inside food.
For pregnant people, this means that over-easy, sunny-side up, poached, or soft-boiled eggs are off the table. Most people can eat these styles of eggs with no problems, but pregnant people are considered to be more at-risk due to a weaker immune system that often accompanies pregnancy, so it’s safer to stay away from them — at least until the baby is born.
Due to the high amounts of nutrients in eggs, like vitamin B12 and choline that can boost brain development, they are considered healthy food during pregnancy. Egg styles that are safe to eat for pregnant people include hard-boiled eggs, scrambled eggs, and fried eggs that are cooked until both parts are solid. Eggs inside baked goods are also considered safe since they are baked at high temperatures.
Myth: Eggs must be avoided for weight loss
Some people think eggs are too high in calories or fat to be included in a weight-loss diet. However, eggs are actually considered to be low in calories and, if prepared correctly, also low in fat. One large egg has only around 74 calories, according to Healthline. Eggs are also considered nutrient-dense and satiating, and are known to boost metabolism. The key to keeping eggs in line with a weight loss diet is preparation.
Eggs that are fried in butter or oil will dramatically increase the calorie content — by almost 50 calories for each teaspoon of oil or butter used. If you’re trying to keep your calorie count low, opt for boiled eggs or poached eggs that are cooked in water without any added fat. You can also bake eggs in dishes like frittatas or shakshuka, which can be packed with vegetables, lean proteins, and minimal fat.