This amazing 33p superfood is hiding in plain sight in your fridge (Image: Getty)
In the pursuit of better health, adults are increasingly shelling out on expensive protein bars, powders and supplements, but experts say one of the most powerful and affordable options has been sitting in our kitchens all along. Averaging 33p each, eggs are being hailed as a “superfood” that can rival far pricier health trends, offering a rich source of protein, vitamins and essential nutrients without the premium price tag.
According to research from nutrition and food-tracking app MyFitnessPal, UK users logged 63.5 million eggs in a year, with 70% of men and women recording them as part of their daily intake. Despite their popularity, they are often misunderstood, particularly over cholesterol. Melissa Jaeger, Head of Nutrition at the app, says outdated advice has unfairly damaged their reputation.
“This misconception led to eggs being blamed for various health issues, including contributing to heart disease risk,” she says. “However, research has clarified that the type of fat – specifically saturated and trans fats – not the dietary cholesterol found in eggs, has a greater impact on heart health and our cholesterol levels.”
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Egg and avocado on toast is a healthy meal (Image: Getty)
New research is positive
Emerging research paints a far more positive picture. A study published in The American Journal of Clinical Nutrition found that eating two eggs per day as part of a low saturated fat diet was linked to lower levels of LDL cholesterol, often referred to as “bad” cholesterol because it can contribute to plaque build-up in arteries.
For Melissa, the issue has never been the egg itself, but what we eat alongside it. “The real issue has always been what we pair eggs with, not the eggs themselves,” she says.
Nutritionally, eggs punch well above their weight. They are considered a “complete protein”, meaning they contain all nine essential amino acids the body cannot produce on its own, making them particularly valuable for muscle repair, immune support and overall health.
“Think of amino acids as building blocks for protein,” Melissa says. “They’re involved in numerous bodily functions from building muscle to supporting your immune system, digestive system and hormone production.”
The affordable powerhouse
According to Kelly Fisher, Clinical Health Educator and Nurse Practitioner at Benenden Health, eggs deliver an impressive nutritional profile in a small, affordable format.
“Eggs are a powerhouse when it comes to health benefits,” she says. “They are full of vitamins A, D, B2 and B12, packed with protein and low in saturated fat.”
Protein is essential for overall health, playing a crucial role in repairing and building tissues, supporting brain function, aiding digestion and maintaining a strong immune system. “It is often described as the building blocks of the body,” Kelly says.
“We need protein to repair and build tissue, maintain brain structure, transport nutrients around the body and support a healthy immune system.” A single medium egg contains around 6.4g of protein, making it an easy way to contribute towards daily intake. For context, adults are advised to consume roughly 0.75g of protein per kilogram of body weight – around 45g per day for women and 55g for men.
Children’s needs vary depending on age, while those who exercise regularly may require more. Kelly recommends including a source of protein at every meal – and eggs offer a particularly versatile option.
“They can be used at any mealtime and are not just for breakfast,” she says. “They also work well as a snack.” For busy households, they offer practical benefits. Hard boiled eggs can be stored in the fridge for up to seven days if kept in their shells, making them ideal for meal prep. In short, eggs provide a convenient, nutrient-dense way to support both physical and mental health, without the need for expensive alternatives.
The ‘prefect protein package’ (Image: Getty)
Key role
Eggs are also a natural source of preformed vitamin A, which the body can use immediately. This plays a key role in supporting vision and maintaining a healthy immune system. Despite these benefits, consumption habits vary across the UK. Middle-aged men, particularly those aged 45-54, are the biggest egg consumers, logging more eggs per week than any other demographic.
At the other end of the spectrum, just half of women aged 18-24 report eating eggs regularly. This gap suggests that while eggs are widely available, their benefits may not be fully understood by younger consumers, many of whom are instead turning to trend-led protein products. Tracking daily meals with MyFitnessPal can help users see how foods like eggs contribute to their protein and overall nutrient intake and identify where saturated fat may be creeping into their diet.
With the cost of living a concern for many households, eggs offer a simple, cost-effective solution. “Eggs can absolutely be part of a heart-healthy diet,” continues Melissa. “The key is understanding that our health isn’t dictated by one food but rather the totality of our diet and lifestyle.”
She recommends pairing eggs with fibre-rich, nutrient-dense foods such as wholegrain toast, avocado, beans, vegetables or fresh fruit to create balanced meals. “Scrambled eggs are one of my favourites because you can easily add vegetables for a protein and fibre-filled combination,” she says. “Boiled eggs are perfect for salads or on-the-go snacks.”
The perfect match
When it comes to getting the most from eggs, Melissa Jaeger says it’s all about smart pairings. Rather than serving eggs alongside foods high in saturated fat, she recommends combining them with fibre-rich ingredients to create balanced, nutrient-dense meals. Her top three easy pairings include:
1. Veg-loaded scrambled eggs
Scramble eggs with spinach, mushrooms and peppers for a quick, protein and fibre-rich breakfast that supports energy levels and digestion.
2. Egg and avocado toast
Serve poached or boiled eggs on wholegrain toast with smashed avocado for a balanced mix of protein, healthy fats and slow-release carbohydrates.
3. Simple egg salad bowl
Combine boiled eggs with mixed leaves, beans, tomatoes and a light dressing for an easy lunch that delivers protein alongside essential vitamins and fibre. Melissa also recommends eating the whole egg to maximise nutritional benefits. The egg white is higher in protein but don’t overlook the yolk and its important vitamins and minerals,.
Her final tip is to keep things simple. “Boiled eggs are one of the easiest ways to add protein to your day, whether that’s sliced on to a salad or eaten as a quick snack on the go.”
Fried eggs aren’t necessarily the healthiest way of consuming them… (Image: Getty/iStockphoto)
Importantly, both parts provide benefits
“While the white is higher in protein and lower in calories, the yolk contains protein plus valuable vitamins and minerals,” she adds. “I recommend eating the whole egg and pairing it with a source of fibre for a more balanced meal.”
As shoppers look for smarter ways to eat well without overspending, the message from experts is clear: sometimes the simplest options are still the best.
Eggs are often described as a “perfect protein package” and, from a medical perspective, there’s good reason why.
