Posts Tagged ‘Eggs’

Breaking Down Your Breakfast: Donuts vs. Eggs

By Cynthanne Duryea, RDN, LD, Cooper Clinic Registered Dietitian Nutritionist

donut vs egg

Today is National Egg Day and National Donut Day – what a coincidence to have two common breakfast foods be celebrated on the same day! Let’s take a look at their nutritional values and how each might be included into a healthy eating plan.

Donut Do’s and Don’ts

“How can a donut be part of a healthy eating plan?” Here at Cooper Clinic Nutrition Services, we like to have an “all foods fit” mindset. Would any registered dietitian nutritionist design healthy breakfast ideas and purposefully choose a donut as an optimal fuel option to begin a busy day? Definitely not. However, let’s look at two common donuts objectively and simply:

Donut Type

Calories Saturated Fat Carbohydrates and sugar

Time in walking (15 minute per mile pace) to burn off donut calories

Glazed Donut


6 31 (12 g sugar)

58 minutes

Old Fashioned Cake Donut 320 10 33 (9 g sugar)

71 minutes

Data from

One might think the glazed donut would be higher in calories due to the sugary glazing on top. But, because the cake donut is much denser, it actually has the higher calorie content. Both donuts have significant saturated fat content. American Heart Association recommends less than six percent of daily calorie need comes from saturated fat. Based on an average 2000 calorie per day need, that would be a saturated fat recommendation of less than 13 grams per day. If you enjoy one cake donut, you have gone through 75 percent of the suggested saturated fat limit for the day.

Each donut has similar carbohydrate content, which is approximately the same amount that would be in two sandwich slices of bread. Because of the glazing, the glazed donut has a bit more sugar than the cake donut.

If you don’t really love donuts, you may decide the calorie price tag is too high for you to enjoy or justify, especially when you consider the time required to burn off the calorie content. Most donut stores will sell donut holes per piece… a great practice for damage control. Each glazed donut hole has 50-70 calories, so enjoying three would be a calorie savings compared to one whole. Remember to enjoy them as an occasional food, knowing that the nutritional value is fairly void.

Egg-cellent Healthy Options

The nutritional value of eggs is top notch. In each large egg, there are six grams of quality protein (all nine essential amino acids are found in whole eggs) which can sustain energy levels throughout the day. Breakfast for many is carbohydrate-rich and protein poor, including cereal, toast, large muffins or jumbo bagels. The egg is a perfect addition to breakfast because its protein is packed into just 70 calories. Eggs are a terrific source of many nutrients, including vitamins D and B12.

For at least 40 years, eggs have gotten a bad rap due to the cholesterol content of their yolks. But after many years of research, it has been concluded that the cholesterol in egg yolks is not a culprit in increasing heart disease risk or raising levels of bad cholesterol. In fact, the new 2015 Dietary Guidelines for Americans has excluded the recommendation to limit dietary cholesterol.

However, each yolk contains two grams of saturated fat, so a three-egg omelet contains six grams of saturated fat.  An egg-straordinary idea is to combine two egg whites per one whole egg to decrease saturated fat, as the white has no fat content.

To add an egg to a meal or a quick snack, try boiling it. The shell is nature’s packaging, making it portable and convenient to carry to work or on the road.  As easy as boiled eggs are to prepare, peeling the egg can be challenging. To make the perfect boiled egg that is easy to peel, we offer these tips from

  1. PLACE eggs in saucepan large enough to hold them in single layer. ADD cold water to cover eggs by one inch. HEAT over high heat just to boiling. REMOVE from burner. COVER pan.
  2. LET EGGS STAND in hot water about 12 minutes for large eggs (nine minutes for medium eggs; 15 minutes for extra large).
  3. DRAIN immediately and serve warm. OR, cool completely under cold running water or in bowl of ice water, then REFRIGERATE.

For easier peeling, use eggs that are 7 to 10 days old.

For more food and nutrition tips from Cooper Clinic Nutrition Services, visit our Nutrition Bites page. To learn more about Cooper Clinic Nutrition Services, visit or call 972.560.2667.

The Eggciting World of Eggs

Brown eggsAt one point you have probably heard that eggs are good for you, and then you later read they’re not. Has anyone told you that brown eggs are more nutritious? Do you ever wonder why sometimes your hard boiled egg has a green ring around it, and is it safe to eat? Read the facts about eggs.

Benefits of Eggs
Eggs are an excellent source of high quality protein. They have the right mix of essential amino acids needed to build tissues, and have 13 essential vitamins and minerals. The egg yolk is the major source of the egg’s vitamins and minerals and is one of the few foods that provides natural vitamin D.

Nutrition Content (1 large egg):
According to the American Egg Board and the Egg Nutrition Center, the cholesterol content in eggs has decreased by 13 percent and the amount of vitamin D has increased, while the calories and protein have stayed the same. While the cholesterol content has lowered, it is still recommended to limit egg yolks to two per week or less if you have elevated cholesterol levels.

  • Cholesterol: 185 mg
  • Vitamin D: 41 IU
  • Calories: 70
  • Protein: 6 gm

Frequently Asked Questions:

  1. Are brown eggs really better for you than white eggs? There is no difference in nutritional content or taste between white and brown eggs. The color of the shell has to do with the color of the hen. White shelled eggs are produced by hens with white feathers and ear lobes, and brown shelled eggs are produced by hens with red/brown feathers and red ear lobes.
  2. What does it mean if my hard boiled egg has a green ring around it? A green ring on a hard boiled egg means the egg has been overcooked, and is caused by sulfur and iron compounds in the egg reacting on the yolk’s surface. The green color can also be caused by a high amount of iron in the cooking water. The green color is safe to eat.
  3. Why is the yolk sometimes darker or lighter in color? The color of the yolk varies in shades of yellow depending on the diet of the hen, but does not affect the quality of the egg. If the hen eats plenty of yellow or orange plants, the yolk will be a darker yellow than if she eats white cornmeal, a colorless diet.
  4. How can I tell if an egg is raw or hard boiled? If you spin the egg and it spins easily, it is hard boiled. If it wobbles, it is raw.

Egg Safety and Storage:
The color of eggs can vary due to many factors. A cloudy egg white is a sign that the egg is very fresh, while a clear egg white is an indication that the egg is aging. A pink or iridescent egg white indicates the egg has spoiled and should not be consumed.

Store eggs in the carton to keep them fresh since the egg shell has thousands of tiny pores over the surface that can absorb flavors and odors. Eggs should be refrigerated because they can age more in one day at room temperature than in one week in the refrigerator. Eggs can be kept refrigerated in their carton for at least 4 to 5 weeks past the pack date (this is the day the eggs were packed, not when they expire).