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Good News: Eggs Contain 14% Less Cholesterol than We Thought

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We’re talking about EGGS!  The USDA recently completed nutrition analysis from twelve different egg sources. Results showed eggs were 14% lower in cholesterol than the last testing that was completed in 2002! This means one large egg has 185 mg of cholesterol. The test also showed vitamin D levels increased by 64% to 41 IU.

Dietary Guidelines recommend less than 300 mg of total dietary cholesterol, so there’s no better time to incorporate eggs into your diet.  A large egg has 70 calories and contains 6 grams of complete protein. A complete protein is one that provides the essential amino acids in the proper proportion, as the body cannot synthesize these amino acids on its own.

Eggs are typically thought of breakfast foods, but can also be added to lunch, dinner, dessert or snacks in salads, quiches, casseroles and custards.  Food safety is important with eggs and they must be cooked to an internal temperature of 160°F and separated from other foods to prevent cross contamination. This also means no eating raw cookie dough! Pasteurized eggs can be purchased as pasteurization reduces bacteria (Salmonella) and viruses making the kitchen safer from foodborne illness.

So the next time you’re looking for a great source of protein, crack open some eggs…they’re not just for the Easter Bunny!

Research assistance provided by Jessica Bennett


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