Egg Health Benefits Explained

How many times have you heard Eggs are good for you?

 Probably around the number of times you’ve heard Eggs are bad for you.

The health benefits of eggs are numbering in the hundreds

Let’s answer this question once and for all…

As with most things in life we take the good with the bad, and with Eggs there’s so much more good than bad

Myth About Eggs
–  Eggs are high in cholesterol and will cause high cholesterol – False

Yes, Egg’s do have a high level of cholesterol. One large sized Egg weighs around 1.67 ounces and has on average 187mg of cholesterol…Ok, something we need to point out. Your daily allowance of cholesterol is around 200mg.  Wait a minute, then that would mean one Egg equals our entire daily intake of cholesterol? Answer”+= Good new is, it most certainly does not mean that. Go ahead and enjoy more Eggs in your life 🙂

Eggs are a nutrient dense food and one of nature’s true natural vitamin powerhouses

nutrients in eggs

Impressive Gift of Food from Nature

Last part on Cholesterol, foods that are “Nutrient Dense” and, are not full of trans fats or high in saturated fats, which ends up not having a large effect on your blood cholesterol levels. 

  • Egg yolks are more nutritious than the whites in every category but one (riboflavin)
  • Free-range eggs have 3-4 times the Vitamin D of eggs from hens kept indoors
  • Individual hens in the United States lay about 250 to 300 eggs per year
  • Why are they called “Deviled” Eggs? There’s nothing evil about deviled eggs; “deviled” refers to the spices used in the recipe

  • Helps protect cardiovascular health
  • Contributes to weight loss


Ever Heard of Phospholipids?

Phospholipid a type of fat important for building cell membranes. There are a bunch of different types of phospholipids, and they’re found in several different foods, but eggs are one of the main sources in the typical American diet (unless you’re pounding down a lot of krill oil on a regular basis). A typical egg contains around 1.3 grams of phospholipids, and most of that is in the yolk.

Egg phospholipids have benefits for…

Cardiovascular Health

Egg phospholipids may affect cholesterol and inflammation levels in beneficial ways

eggs heart-Cardiovascular health

Metabolic Health

One study found that phospholipids from egg yolks helped decrease blood pressure and improve vascular function

Memory and Cognitive Function

Memory and Cognitive Function

Phospholipids may be protective against Alzheimer’s Disease, although it’s always worth mentioning that rat studies are not human studies and this is still pretty preliminary

Egg yolks also have antioxidants – that’s what gives them such a bright yellow color. Vitamin E and selenium are sometimes hard to get in our diets, but Egg’s have plenty; Eggs also contain carotenoids, which gives them their yellow color. The carotenoids in egg yolks are more bio-available than the carotenoids in vegetables because they come packaged with fat. Interesting, right?

Cooking Eggs

As a professional chef, when a new hire enters the kitchen we are always watching like a hawk to see the cook’s true skill level. In the world of culinary, Egg cookery is considered the way to the truth with one’s cooking skill level. Next time you’re eating breakfast in a restaurant and your eggs are cooked correctly while in a high volume restaurant; you’ll know the cooks are very skilled.

The French Omelette. I still remember culinary school at Le Cordon Bleu when we came to Egg cookery. My Chef called the French Omelette his great adversary as it is technically hard to do correctly. Good news is he mastered it and suggested we do too.  I personally studied at home for months trying to get it right, out of the fear of an interview where the Chef would ask me to make him/her a perfect French omelet.

Chef Tip: Did you know the boiling point of water changes by one degree per every 500 feet above/below sea level? This directly affects your timing on boiling Eggs, so it’s something to consider


The Le Cordon Bleu Method of the Soft Boiled Egg

Bring a pot of water to a boil, once boiling add your Eggs and set the timer for 4 minutes. The timing can change a little depending on size and how many eggs are added to the pot. After 4 minutes, remove the Eggs and place them straight into ice water to shock the Eggs to stop the cooking process. Your Egg’s whites will be set and the yolk will be just like a ( Perfect Poached Egg’s,(Instructional video here) beautiful with a runny yolk.


My mother’s way & she swears by it.  Mom always knows best, right?

She says to put the cold eggs into boiling water. Boil “exactly” 6 ½ minutes. When time is up, put them directly into ice water (not just cold water). To eat, remove the small top of the shell and scoop it right out of the shell. Delicious

The difference in cooking time will determine the firmness of the whites of soft boiled Egg.

Everyone likes their Egg’s just a little bit different, right?



Place Egg’s into a pot, cover with cold water and bring to boil. The moment the water starts to boil, turn off the heat and cover for 10-11 minutes. After the time expires place the Eggs into cold ice water. Perfection. If you ever see a small bit of green around the yolks that means the Egg was overcooked. Next time just reduce the cook time.


Hope you found this article informative

Learn to make – Sous Vide Omelet 

sous vide omelet


Chef Steven Pennington

Chef Steven Pennington

Content Creator

Le Cordon Bleu Chef sharing food adventures from around the world with a style of cooking rooted in southwestern flavors using French culinary technique.