Azuluna Blog

The incredible, edible egg!

We have all heard that saying, and it is true. So, why the bad rap for this nutrient-dense food? Eggs are nutritious, offering complete protein, omega-3 fatty acids, and essential vitamins and nutrients. Because eggs contain cholesterol and saturated fat, they were vilified at one time in food history.

By Sadie McAdams

What Our Experts Say

In October 2015 the journal Nutrients published an article called The 50 Year Rehabilitation of the Egg just before dietary cholesterol and egg restrictions were dropped from the 2015 Dietary Guidelines for Americans. This was repeated in the 2020 Dietary Guidelines for Americans.

"As a clinical nutritionist, I’ve been asked about eggs for the past 40+ years of my career. And that includes just three times this past week with clients. People come to me with elevated cholesterol levels, and the first thing they worry about is how many eggs they should eat each week. I begin by reminding them that eggs are a very wholesome and nutritious food." - Geri Brewster, RD MPH CDN

In Summary:

In general, it is safe to eat one to two eggs a day, depending on your diet's other cholesterol, saturated fat, sugars, and carbohydrates. However, if you already have high cholesterol or other risk factors for heart disease and consume high cholesterol, saturated fats, and sugars daily, it may be best to eat no more than three to five eggs per week.

Our clinical nutritionists have been asked about eggs for the past 40+ years of their career. And, that includes just three times in this past week with clients. People come to them with high cholesterol levels and the first thing they wonder is if eggs are healthy.


Eggs in a carton ranging from white, tan, brown and pale blue.

Cracking the Egg Debate

Many customers with high cholesterol levels still approach our staff registered dietitians and they wonder if eggs are good to eat, and if so, how many they can eat a week.

Eggs are part of a healthy diet, but if you have high cholesterol, it is important to track the amount of saturated fat and cholesterol, as well as the amount of sugar, consumed in a day. Eggs can be part of a healthy diet, but too much of a good thing can often not be good.

Sometimes, it is necessary to limit the intake of high cholesterol and saturated-fat foods, along with sugars, for those with heart disease and high-risk factors.

Certainly, having plaque buildup in our arteries isn't good for our heart, blood flow, or brain. Plaque comes from a combination of factors: eating excess saturated fat, sugar, and carbohydrates. When we eat too many carbs and sugars, they turn into triglycerides, which help make 'bad' cholesterol in our bodies. When our insulin levels get too high as a result of eating too many carbohydrates and sugar, it can lead to more 'bad' cholesterol forming. So, it’s not all about the egg when we’re talking about cardiovascular risk.


Egg in a heart shaped cutout.

What Makes Eggs so Incredible?

Eggs are a very wholesome and nutritious food.

• They are a convenient, versatile, and relatively inexpensive

• Egg whites are packed with all 9 essential amino acids, making them a complete protein source

• Egg whites are low in calories, with just around 15 calories

• Egg yolks contain about 55 calories

• They are rich in omega-3 fatty acids, important vitamins, minerals, and choline

All these nutrients are super helpful for many parts of your body, especially in keeping your brain sharp and focused.  

Chickens walking around a lush pasture.

Pasture Raised Eggs

If you are to consume any kind of egg, we recommend pasture-raised eggs. At Azuluna, we pride ourselves on our signature pale blue pasture-raised eggs.

Pasture-raised eggs have been found to have higher amounts of heart-healthy omega 3s and nutrients in their yolks. Our chickens enjoy a diet rich in nutrients from fertile soil.

Boiled eggs and arugula with everything seasoning.


Where to Buy?

If you're curious about Azuluna's, you can now enjoy our delicious hard-boiled eggs online.

Visit our website to order a quick and tasty snack of our pasture-raised boiled eggs. Taste the difference today!

 If you still have questions about how eggs fit into your diet, sign up for our Sustainable Wellness Program. In this program, you will have the opportunity to meet with our Registered Dietitians for specific recommendations based on your medical-nutritional history and needs.