IPB University Expert Explains How to Eat Eggs Safely and Healthily

Eggs are a source of animal protein that has become a staple food and is widely consumed by the public. Especially with the arrival of Ramadan, consumption is predicted to increase.

However, some people tend to avoid eating eggs because they believe it will increase bad cholesterol and the risk of cardiovascular disease. Is this true? Check out the following explanation from IPB University expert from the Faculty of Animal Science, Dr Zakiah Wulandari.

“Eating egg yolk can increase bad cholesterol is a fact. In the yolk, the cholesterol content is five percent of the total fat,” she said when explaining to IPB Public Relations.

One egg contains an average of 186 mg of cholesterol, while the daily recommendation ranges from 100-300 mg per day. For those who have hypercholesterolemia, the maximum cholesterol intake is 200 mg per day. This cholesterol is not only obtained in eggs, it can be obtained from other animal foods.

For people with diabetes, cardiovascular disease, and high blood pressure, Dr. Zakiah recommends a maximum consumption of two eggs per week. Consumption can be increased without consuming the yolk. The egg white is a source of protein, so it will be very beneficial for the body. 

“For a healthy person, the recommendation for egg consumption with the yolk is one egg per day. This recommendation will not increase cardiovascular disease,” she added.

In more detail, she said, in one grain there are egg whites and yolks.  The calories of egg white in 100 grams is 45 kcal, with water content (88%), protein (11%), as well as fat (0,03%) and carbohydrates (0,04%).

Meanwhile, 100 grams of egg yolk contains 353 kcal, with water content (49%), protein (18%), fat (29%), and carbohydrates (0,2%).

Whereas in 100 grams of whole egg (white and yolk mixed) contains 150 kcal, with water content (75%), protein (12%), fat (10%), and carbohydrate content (2%). (IAAS/RUM)