In the latest edition of the USDA National Nutrient Database, published in the fall of 2010, a fresh whole egg has 186 milligrams of cholesterol, down from 213 milligrams. What happened, you ask?
The last analysis of eggs was done 10 years ago. Experts have speculated on why the cholesterol has gone down while all the other nutrients in eggs remains the same – they are rich in protein, low in fat, and contain 13 vitamins and minerals. Theories on the lower cholesterol values include new breeding methods which cause hens to deposit less cholesterol in their eggs, different feed, or possibility increased accuracy in the methods of measuring cholesterol.
Whatever the reason, you benefit. Even on the strictest cholesterol recommendation of 200 milligrams a day, an egg can fit. If you aim for 300 milligrams a day, the recommendation for healthy adults, an egg a day is possible. And, remember, all the cholesterol is in the yolk. There is no cholesterol in the white. Consider making scrambled eggs with 1 whole egg + 1 one white. Or use 1 whole egg + ¼ cup of cholesterol-free, liquid egg substitute. Eggs are back on the menu.
For more information on managing cholesterol levels take a look at our book: The Cholesterol Counter, 7th ed., Pocket Books.