I eat a lot of eggs. During the shortage a few years back, I even considered purchasing my own hens (which is allowed where I live) to save myself from the sky high prices.
I did not get chickens … well, at least not live ones.
Prices today have dropped, finally. But egg and egg substitutes abound. Cagefree, organic, brown shelled, premixed, half-dozen, five dozen. Plenty of choices on the shelf.
Let’s crack into why whole, natural eggs are the best sodium choice.
Over Easy
A single large egg contains approximately 60 to 70 milligrams of naturally occurring sodium from the chicken’s diet. Even three eggs for breakfast, cooked most any way, will pack only ~200mg and almost 18g of protein.
Fresh eggs, even at their peak high prices, are a low cost protein option and versatile for almost every meal.
While I prefer my eggs scrambled or swirled into congee, your choice of cooking method can add salt. Stick with unsalted butter or olive oil in a nonstick pan or seasoned cast iron skillet when not making boiled eggs.
No Substitutions
When I was growing up, my mom didn’t particularly care for eggs, but we did keep egg substitute in the house for various recipes that called for the ingredient.
Looking back, I’m not sure it was an exact 1:1, but hey, it was the 80s and 90s.
Also, the leading name brand at the time isn’t exactly pure eggs. While egg whites have become popular for those who are looking for a low cholesterol diet, they often contain the same or more sodium per serving than their whole friends.
The Inconvenient Truth
Mornings are hard and I get it! I wasn’t a morning person, and maybe am still not until that first sip of coffee.
Breakfast conveniences are scattered throughout the grocery store. Whether it’s premade mixtures, or cups containing all the ingredients except you adding the egg, quick start options abound.
Many contain added sodium for flavor and shelf stability. What makes eggs so versatile is that they go with practically everything, but they also can be pretty bland.
Meal prepping scrambled eggs on the weekend, or even simple egg bits or a frittata all can bring the convenience in the morning without the added salt and maintain a quick start to the day.
What’s your favorite way to eat eggs? Share in the comments below!
#StaySalty
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