Core Insights - Eggs, particularly egg yolks, are a rich source of essential nutrients and should not be discarded due to misconceptions about cholesterol [1][2] Nutritional Value of Egg Yolks - Egg yolks contain 15.2g of protein per 100g, which is higher than egg whites at 11.6g per 100g, and provide all eight essential amino acids with a biological availability of 98% [2] - Each 100g of egg yolk contains 680mg of choline, fulfilling 35% of the daily requirement for adults, which is crucial for brain development and cognitive function [2] - Egg yolks are rich in fat-soluble vitamins such as A, D, E, and B vitamins, making them irreplaceable in terms of nutrition [2] Cholesterol Management - Cholesterol in the blood primarily comes from endogenous sources (70%-80%) rather than dietary intake (20%-30%), indicating that the body's own production has a greater impact on blood cholesterol levels [3] - Despite the high cholesterol content in egg yolks (approximately 1510mg per 100g), lecithin helps to mitigate its effects by emulsifying cholesterol and promoting its metabolism [3] Recommendations for Special Populations - Individuals with high blood lipids or cardiovascular issues should limit egg yolk intake to one per day and monitor blood lipid levels [4] - Pregnant women are advised to consume 2-3 eggs daily to support fetal brain development [4] - Older adults can consume 2 egg whites and 1 egg yolk daily to help prevent cognitive decline [4] Cooking Methods for Nutritional Retention - Boiling eggs for 8 minutes is recommended to balance nutrition and safety, preserving over 90% of vitamins while inactivating anti-nutritional factors [5][6] - Precautions should be taken to avoid salmonella infection, including proper storage and cooking of eggs [7] Safe Egg Consumption Practices - Eggs should be refrigerated and thoroughly cooked to prevent salmonella infection, especially for vulnerable populations like infants and the elderly [7] - Following a balanced approach to egg consumption, including pairing with vegetables and whole grains, is encouraged for optimal health benefits [7]

Core Viewpoint - The discussion around "sterile eggs" has gained significant attention, with experts suggesting that the term is misleading as these eggs are better described as "low-bacteria eggs" [1][4]. Group 1: Understanding Sterile Eggs - "Sterile eggs" are actually "low-bacteria eggs," which undergo pasteurization and strict processing, resulting in very low bacterial content but not complete sterility [4]. - Salmonella, a common foodborne pathogen, can enter eggs through infected hens or from feces and soil, as the eggshell is porous [5]. - The production of low-bacteria eggs involves over 20 processes and multiple quality checks to ensure minimal microbial presence [5]. Group 2: Nutritional Comparison - Low-bacteria eggs are priced significantly higher, sometimes 3 to 4 times that of regular eggs, attracting consumers due to claims of being "sterile," having no fishy taste, and being more nutritious [6]. - The taste and color of egg yolks are influenced by the chicken's diet rather than the egg's sterility, with specific feed affecting the presence of fishy flavors and yolk color [7][9]. - Nutritional claims about low-bacteria eggs, such as higher organic selenium and vitamins, are not exclusive to them, as regular eggs also contain these nutrients [10][11]. Group 3: Consumption Recommendations - Cooking eggs enhances protein absorption, with boiled eggs allowing for 91% protein absorption compared to only 55% when consumed raw [11]. - While low-bacteria eggs can be consumed raw, they should be eaten within 7 to 10 days of production for safety, after which cooking is recommended [12]. Group 4: Egg Selection Tips - Consumers are advised to check the production date, listen for sounds when shaking the egg, and inspect the shell for cleanliness and cracks when selecting eggs [13][14][15].