Eggs dominate the menus of all sorts of breakfast spots, from fast-food chains to organic cafes. But the humble egg comes with a lot of questions: Will eggs raise your cholesterol? Should you order an egg-white or the yolks?

Axar.az reports citing Time.

Whether you eat them every day or just occasionally, there’s plenty to learn about how to incorporate eggs into a healthy diet. Here, dietitians weigh in on what you need to know about nutrition in eggs.

Are eggs healthy?

Nutrition experts agree that the protein and vitamins in eggs make them a healthy option. “I would say eggs are very healthy, with 13 essential vitamins and minerals,” says registered dietitian Brigitte Zeitlin. “Plus, they are a good source of high-quality protein, which is what our bodies use to build and maintain strong, healthy muscles.” One large egg has about 6 grams of protein, according to the USDA’s nutrition database. One large egg also contains only 72 calories, providing a lot of nutrition in a small caloric package.

Eggs are also rich in nutrients including biotin (which helps you convert food into usable energy), choline (an essential micronutrient involved in metabolism, among other functions), vitamin A (important for the immune system) and lutein and zeaxanthin (antioxidants that help protect your body from free radicals), says registered dietitian Ryan Maciel.

One of the biggest points of confusion is whether egg yolks are good or bad for you. For years, yolks had a negative reputation because of their dietary cholesterol, which experts warned was damaging for health. One large egg contains 186 mg cholesterol; the recommended daily value for cholesterol is less than 300 mg.

the egg-white craze — anchored by foods like egg-white-only omelets, cookies and waffles — was once considered healthy. But the nutrition of egg whites begins and ends with protein and some B vitamins, says Maciel, which is why many experts encourage eating the whole egg.