"Low Cholesterol Eggs" Fact or Fiction?

Rarely do I order a room service breakfast while travelling. Admittedly, it is convenient to have breakfast delivered right to my hotel room and to have eaten (and brushed my teeth!) and be able to get on with my day without having to first search out a place to grab a quick morning meal. Sure, it's a great time-saver, especially if my travel is for business and my day is starting early.

I just can't get past the prices typically charged for being able to eat a simple breakfast meal in my room. If the hotel I'm staying in offers room service, I do like to look at the menu, if for no other reason than to see what's being offered. Here's the breakfast menu from a recent hotel stay.

Low Cholesterol Eggs

Do you see in the middle of the menu above where it says "Egg Whites and Low Cholesterol Eggs are Available Upon Request"? Let's debunk some common misconceptions surrounding low-cholesterol eggs.


Are eggs bad for your cholesterol?

For most of us, the cholesterol in the food we eat has very little, if anything, to do with the cholesterol in our body. We don't need to be afraid of cholesterol; cholesterol is essential to our body. 

What will raise blood cholesterol is our genetic make-up, and fat, particularly saturated and trans fats. Eggs contain just 5 grams of fat, of which only 1.5 grams are saturated fat and none is trans fat. If you're interested in finding out more about eggs and cholesterol, visit www.livingwellwithcholesterol.ca.

How many eggs should you eat?

Eggs fall under the protein foods group. 2 eggs is equivalent to 1 serving of protein. The recommended number of servings of protein are as follows:

  • Children 2-8 years of age: 1 serving
  • Children 9-13 years of age: 1-2 servings
  • Females 14-51+ years of age: 2 servings
  • Males 14-51+ years of age: 3 servings

Learn more about how eggs fit in Canada's food guide here.

Will eggs help lower cholesterol?

Although eggs cannot lower cholesterol, substituting other forms of protein that are high in trans fat, like bacon, sausage and ham, for eggs can help regulate overall blood cholesterol levels for most people.

Can you eat eggs when watching your cholesterol?

For most people, eggs have little impact on blood cholesterol levels. As a result, eggs can be a good substitution for processed proteins high in trans fat.

However, everyone is different. If you are looking to watch your cholesterol, please consult with your physician for guidance on what foods are best suited for you.

Is there a low-cholesterol way to prepare eggs?

Boiling or poaching your eggs is a great way to avoid cooking with butter or oil that have trans fat that can boost your blood cholesterol levels.

Although removing the yolk from an egg and just consuming the egg white may mean you aren't consuming any cholesterol, the cholesterol in eggs generally have little impact on your blood cholesterol levels. The same can be said for eating a smaller egg versus a large egg.

Can you buy low-cholesterol eggs?

The amount of cholesterol in eggs of the same size is very similar, no matter what the hen eats or how she is housed. There really is no such thing as a low cholesterol egg.

Some liquid egg products such as Burnbrae Farms Breakfree Eggs or Omega Pro Eggs or Gray Ridge Egg Farm's Golden liquid eggs are low cholesterol options since they are made of mostly egg whites.