Eggs Offer High Protein but Cholesterol Concerns Remain in Vietnam

A medium‑size egg supplies about 71.5 kcal, 6.3 g of protein, 4.8 g of fat and a range of vitamins and minerals, making it a convenient source of nutrition for busy adults, especially at breakfast. Protein in eggs digests slowly, helping sustain satiety and steady energy through the workday. However, cooking technique matters: over‑cooking or improper cooling can diminish heat‑sensitive vitamins and alter texture, reducing overall quality.

Each egg yolk contains roughly 212–235 mg of cholesterol, concentrated in the yolk. Dr. Nguyễn Vũ Thiên Duyên explains that while cholesterol is essential for cell membranes and hormone synthesis, its impact on heart health depends on the broader diet. Research shows that consuming up to one whole egg per day does not increase cardiovascular risk in healthy individuals, and higher intakes raise both LDL and HDL cholesterol without changing their ratio. The American Heart Association recommends limiting saturated fat and viewing egg consumption within the context of an overall balanced diet. People with high LDL, diabetes, kidney disease, or other metabolic conditions should consult a physician before increasing egg intake.