Eggs remain one of the best and most affordable protein sources going

About a decade ago, the idea of eating more than about three eggs a week was thought to be a guaranteed ticket to high cholesterol and heart disease. Thankfully, numerous research studies have since proven this wrong.

Total saturated fat, found in animal products like meat, eggs and dairy, along with low-quality, industrially produced trans fats, found in processed foods, are far worse for blood cholesterol than the dietary cholesterol that is naturally present in eggs. Still, like most things in nutrition, the answer to this question in some ways really is “it depends.”

“When I’m asked this question, I begin by saying, it depends,” says dietitian Patricia Chuey. “A boiled egg on whole-grain toast or two eggs scrambled with a cup or more of fresh vegetables is an entirely different thing than a three-egg cheesy omelette served with greasy sausage and buttery low-fibre white bread, for example. As is six eggs a week for a healthy, active person eating a varied diet compared to someone inactive and not eating a wide variety of healthy foods. Regardless, for most people, one to two eggs a day served in a healthy, balanced way is not a problem.”

Eggs remain one of the best and most affordable protein sources going. About 60 calories each, a two-egg serving provides 12 grams of quality protein. They’re a great source of vitamin D and a total of 14 nutrients including iron, vitamin A, vitamin E, folic acid and both lutein and zeaxanthin, important for healthy vision.

Eggs are very versatile and make for quick and easy meals—and not just for breakfast. Try this Zesty Eggplant Frittata recipe from Dietitians of Canada for a simple weeknight dinner offering protein and vegetables.