Eggs are finally getting their due. In December 2024 the FDA announced that eggs meet their newly updated definition of healthy. Previously, eggs didn't make the healthy list, based on faulty and outdated science that misrepresented the dietary impact of eggs.
The Save Institute has always held that eggs, while acidifying, are a healthy and bone-beneficial food that should be part of every Saver's diet. This news vindicates one of the Save Institute's long-held positions as yet again the Health Establishment moves into alignment with the recommendations of the Osteoporosis Reversal Program.
In this article, you'll learn more about why eggs got a bad rap, their nutritional profile, and why they're a powerful part of any bone-building diet.
Eggs Beat The Allegations
For the past several decades eggs have been maligned as unhealthy. They were falsely thought to contribute to high cholesterol levels and potential heart health issues. Time magazine famously included eggs in a cover story about foods that are bad for cholesterol, and the confusion persisted for decades.
In the early 1990s, the FDA rolled out its guidelines for the “healthy” nutrient content claim for use in food labeling. To be able to use the “healthy” label, foods had to contain below a certain level of total fat and dietary cholesterol, as well as saturated fat and sodium.1
The agency finally updated the guidelines for the healthy label criteria in 2024. The new criteria reduced the total fat and dietary cholesterol limits, replacing them with added sugars, in addition to saturated fat and sodium.
This belated correction reflects the sugar industry's effective lobbying campaign to protect their product by shifting focus onto fats and cholesterols. Their initial success seeded the idea that fats are inherently bad when the reality is much more complex. Healthy fats and good cholesterol are essential parts of a healthy diet.
Added sugars, by contrast, offer no benefits while causing numerous health problems. Fortunately, the new label criteria will exclude sugary processed foods and showcase whole foods like eggs.
The new list of “healthy” foods includes:1
- Fresh whole fruits and vegetables
- Frozen, chopped, dried, or canned fruits and vegetables
- Salmon
- Trail mix with nuts and dried fruit
- Plain low-fat or fat-free yogurt
- Eggs
- Water
- 100% olive oil
Synopsis
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Eggs were denied the “healthy” label by the FDA when they established criteria in the 90s, based on the incorrect belief that they raised cholesterol and caused heart problems. However, that belief was unfounded. Eggs have been vindicated, and are now eligible for the FDAs “healthy” label, along with other nutritious foods containing healthy fats.
Nutritional Profile Of Eggs
Eggs are self-contained nutritional powerhouses. Savers will note that eggs yolks are one of the few foods that contain Vitamin D, which helps your body absorb bone-building calcium. That's especially convenient since eggs are also a good source of calcium, as well as the under-appreciated Foundation Supplement selenium.
Two eggs contain the following:
- Calories 78
- Total fat 10.6 g
- Protein 12.6 g
- Cholesterol 186 mg
- Vitamin D 87 IU
- Vitamin B1 (Thiamin) 0.066 mg
- Vitamin B2 (Riboflavin) 0.513 mg
- Vitamin B5 (Pantothenic acid) 1.4 mg
- Vitamin B6 0.121 mg
- Vitamin B9 (Folate) 44 µg
- Vitamin B-12 1.11 µg
- Vitamin A 149 µg
- Vitamin E (alpha-tocopherol) 1.03 mg
- Calcium 50 mg
- Zinc 1.05 mg
- Selenium 30.8 µg
As you can see, eggs contain a considerable amount of a wide range of nutrients.
It's worth noting that the concerns that were raised about the cholesterol level in eggs have turned out to be overblown. Most people can make eggs a part of their diet without significantly impacting their cholesterol levels.2
Synopsis
Eggs are an excellent source of a range of vitamins and minerals, including the Vitamin D, calcium, B Vitamins, and selenium.
Health Benefits Of Eggs
Eggs offer a variety of healthy benefits, thanks to their strong nutritional profile.
Cellular and Brain Health
One egg contains about 147 mg of choline, a compound used to build cell membranes. It also plays an important role in the brain, where it is used to produce signaling molecules.
Reduced Risk Of Heart Disease
Observational studies have found that higher egg consumption was associated with either no impact or a modest reduced risk of cardiovascular disease. 2 This is notable because eggs were long accused of increasing the chance of heart disease. Now we know that the opposite is more likely to occur.
Muscle Health
Randomized controlled trials have found that eggs increase muscle protein synthesis and lower fat mass, supporting optimal body composition.2 The protein in eggs allows your body to build and maintain muscle, which is essential for avoiding falls and fractures.
Eye Health
Eggs are an excellent source of two antioxidants that provide protection for the eyes – lutein and zeaxanthin. Egg yolks contain significant amounts of each compound. A study published in 2022 found that these antioxidants can significantly reduce the risk of cataracts and macular degeneration. This protection is important for Savers because vision is critical for avoiding trips and falls.3
Bone Health
Many of eggs' nutrients support bone health. Eggs are abundant in sulfur, which is critical for creating collagen, a major component of bone. Collagen helps provide bones with the flexibility that prevents fracture. Eggs' B-vitamin content provides the energy and metabolism you need to lead an active and bone-healthy lifestyle. The protein in eggs helps to prevent sarcopenia, the condition of muscle loss that leads to falls and fractures. Eggs' vision-protective antioxidants similarly help prevent trips and falls. On top of all of this, egg yolks are a rare food source of Vitamin D and even provide bone-building calcium.
Choose the Best Eggs for Your Bone Health
Not all eggs are created equal—choosing the right type can make a significant difference in their nutritional value. For the healthiest and most bone-supportive option, opt for pasture-raised, organic, and cage-free eggs, in that order.
Pasture-Raised Eggs
Hens roam freely outdoors, foraging for a natural diet that includes insects, seeds, and plants. This results in eggs with higher levels of omega-3 fatty acids, vitamin D, and antioxidants like lutein and zeaxanthin—all essential for reducing inflammation and supporting bone health.4
Organic Eggs
These come from hens fed an organic, non-GMO diet free from synthetic pesticides and antibiotics. Organic eggs have a cleaner nutritional profile and fewer contaminants.
Cage-Free & Omega-3 Enriched Eggs
While cage-free hens aren’t necessarily raised outdoors, they have more space to move than conventionally farmed hens. Omega-3 enriched eggs come from hens fed flaxseeds or algae, boosting their omega-3 content, which supports immune function and reduces inflammation.5
What About Conventional Eggs?
Even conventional eggs—while not as nutrient-dense as their pasture-raised or omega-3 enriched counterparts—still provide high-quality protein, vitamin B12, riboflavin, and choline. These nutrients are essential for muscle function, brain health, and metabolism. Additionally, conventional eggs remain one of the most affordable sources of complete protein, making them a beneficial option for those on a budget.
| Egg Type | Hen’s Diet & Living Conditions | Nutritional Benefits | Best For |
|---|---|---|---|
| Pasture-Raised Eggs | Hens roam freely outdoors, eating insects, seeds, and plants. | Higher in omega-3s, vitamin D, lutein, and zeaxanthin, supporting bone health and reducing inflammation. | Those seeking the most nutrient-dense option. |
| Organic Eggs | Hens fed an organic, non-GMO diet without synthetic pesticides or antibiotics. | Free from contaminants, with a cleaner nutritional profile. | Those wanting chemical-free eggs with good nutrition. |
| Cage-Free Eggs | Hens have more space to move than conventionally farmed hens but don’t necessarily have outdoor access. | Slightly better welfare conditions, but no major nutritional advantages over conventional eggs. | A middle-ground option for ethical considerations. |
| Omega-3 Enriched Eggs | Hens are fed a diet enriched with flaxseeds or algae. | Higher in omega-3 fatty acids, which support immune function and reduce inflammation. | Those looking to boost heart and brain health. |
| Conventional Eggs | Hens are kept in cages and fed a grain-based diet. | Still rich in protein, vitamin B12, riboflavin, and choline, supporting muscle, brain, and metabolic health. | A budget-friendly source of high-quality protein. |
Regardless of which type you choose, eggs remain a powerhouse of nutrition and a valuable addition to a bone-healthy diet.
What This Means To You
Eggs can add valuable nutrients to your daily diet. Try adding scrambled eggs to your breakfasts, or a boiled egg as a midday snack. They are versatile, delicious, and bone-healthy.
The Save Institute was ahead of the Medical Establishment on the safety and value of eggs. They're a Foundation Food– part of the Osteoporosis Reversal Program's dietary recommendations for a bone-healthy, pH-balanced diet. The ORP is reaffirmed time and time again as new research pushes regulatory agencies to agree with what the Save Institute has been sharing from the very beginning.
Keep learning, keep growing, and keep enjoying delicious, nutritious eggs.
References
1 https://www.fda.gov/media/184535/download?attachment
2 https://pmc.ncbi.nlm.nih.gov/articles/PMC10304460/
When I was 7, recovering from rheumatic fever, Mum would make me eggs ( scrambled or omelette) for every breakfast. I battled to eat it! She would smile to see me now, at a fit 79, tucking into my favourite quick-to-make breakfast – mushroom omelette!!
It states above that one egg has 12.6 grams of protein. Is that correct or is it for 2 eggs?
Also, how many eggs per week do you recommend is okay to eat?
Linda, the information for all nutrients on that list is for two eggs. And there’s no specific recommendation about how many eggs per week, but two eggs a day is fine.
Thank you! I should have noticed that. I enjoy and appreciate all your newsletters.
Thank you , Ita.
You’re most welcome, Ita!
Poached eggs with avocado on toast love them
Thanks for that article
Yum! And you’re ver welcome!
Yeah, too bad eggs are now too expensive to eat on a regular basis. I’ve resorted to flax and chia eggs in baking with pretty good results. And no end in sight on this mess.
Isn’t that the truth! Expensive!
Unfortunately not only are eggs expensive, there’s also a shortage… I’ve seen grocery store shelves empty in the egg section!
Very good article, except it doesn’t mention the differences of the various methods of cooking eggs and why some are better than others.
Poaching, boiling, baking and scrambling eggs does not affect their nutritional value. Enjoy!
Hello Vivian how many eggs per week does ‘Save’ recommend eating so as not to eat too many?
Also, your thoughts on eating liquid egg products? Thank you!
Hi Karen,
There is no “magic number” but eating two eggs a day would be a good amount. And liquid egg products could be pasteurized and it’s difficult to find them made of organic, cage free eggs.