by Amber Hilton

Created on: September 22, 2008

Eggs have gotten a bad wrap in recent years because they contain a large amount of cholesterol, which as we all know can lead to clogged arteries. However, eggs are actually a smart choice for a healthy diet when they are prepared properly. The protein in eggs is often considered the "perfect protein" and has long been a diet staple for bodybuilders and other athletes.

While the egg yolk does have some nutritional value, it should only be eaten in moderation because this is where most of the cholesterol is contained. Egg whites, on the other hand, are virtually the perfect food and can be eaten in abundance. They are even helpful for those trying to lose weight because they are a good source of protein, low in fat and help you to feel full for hours. Finally, eggs are a great food because they can be prepared in so many different ways so that you won't get tired of them.

To fully understand the nutritional value of the egg white, it is helpful to compare it next to the yolk, which is distinctly different.

A large egg yolk contains approximately 55 calories, 4.5 grams of fat, 210 mgs of cholesterol and 2.7 grams of protein. A large egg white, on the other hand, contains only 17 calories, 0 mgs of cholesterol and less than 1 gram of fat. It is a common misconception that the yolk contains more nutrients than the egg white, but this is just not true. The egg white also contains more protein than the yolk (3.6 vs. 2.7 grams), making it the perfect lean protein source.

All that said, egg yolks might not be as bad as they are made out to be. While they contain a larger amount of fat than egg whites, only a small portion of it is saturated fat, which is what we want to stay away from. The rest is poly and monosaturated fats which are actually good fats to include in your diet in moderation. Up to one yolk a day is considered to be an acceptable addition to any healthy diet, but there is virtually no limit to the amount of egg whites that you eat.

Fortunately, egg whites can be prepared in a wide variety of ways and paired with a huge selection of healthy options so that things are always interesting. My personal favorite is egg white omelets with lots of veggies. I also like hard-boiled egg whites as salad toppers or just on their own as part of a healthy lunch. I just take a few minutes every Sunday to boil up a dozen or so and I am all set for the week.

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