Packed with protein, vitamin D, potassium, and vitamin B12, eggs are a superfood in their own right. They’re not only affordable and quick to cook, but they also offer a bounty of nutritional benefits.
“Eggs are considered one of the most whole protein sources out there,” says Ashley Walter, a Chicago-based fitness chef and personal trainer. In other words, eggs contain the nine essential amino acids your body can’t produce on its own but needs in order to build and repair body tissues. What’s even better is that they’re cheaper than other high-quality protein sources, such as grass-fed beef and free-range chicken.
And if you’re trying to lose weight, research shows that protein can help curb hunger and regulate your appetite. Eating a meal with at least 1.35 grams of protein per kilogram of body weight can help reduce caloric intake by up to 22 percent, according to a study in the American Journal of Physiology.
What’s more, eggs offer portion control, says Jessica Cording, MS, RD, CDN, a registered dietitian and recipe developer. Depending on the size, one egg provides roughly 70 to 80 calories and six grams of protein, making it easy to keep track of your daily nutrient and calorie total. Best of all, eggs are incredibly versatile. To prove it, we asked five chefs to offer their favorite ways to incorporate eggs into cooking. For more cooking advice, subscribe to the Eat This, Not That! magazine—and get 50 percent off the cover price!