Eggs can be part of a nutritious breakfast, but the high cholesterol content of egg yolks makes it unwise to feed kids whole eggs every day. According to the American Heart Association, the buildup of arterial plaque begins in childhood, so kids who take in too much cholesterol are at an increased risk of developing heart disease as adults. Egg whites are cholesterol-free and safe to eat daily, but yolks, though nutritious, should be served in moderation. Eating three or four eggs per week is safer than eating them every day.
The main hazard of eating eggs daily is their high cholesterol level. The Cleveland Clinic recommends that kids take in no more than 300 milligrams of cholesterol per day. A large cooked egg has 169 milligrams of cholesterol, so if your child eats two eggs for breakfast, he has already exceeded the recommended limit. One egg, combined with other cholesterol sources throughout the day, can also be unhealthy. Additionally, an egg has 2 grams of saturated fat, which can also raise blood cholesterol levels.
Although eggs every day may be excessive, eating protein-rich eggs for breakfast a few times a week can give kids lasting energy and help them retain their focus throughout the school day. Protein increases tyrosine levels in kids' blood and brains, prompting their neurons to produce neurotransmitters that keep them alert and active, according to the Franklin Institute. A large scrambled egg provides 6 grams of protein, a little less than the amount of protein in a cup of milk.
Vitamins and Minerals
Eggs eaten in moderation are a valuable source of important nutrients, including B-complex vitamins that kids need for strong metabolism. A large scrambled egg provides more than one-third of the riboflavin and nearly a third of the vitamin B-12 children need daily. It also has about one-fifth of their recommended daily intake for vitamin A, a nutrient that acts as an antioxidant and helps them see in dim light. Although eggs are not particularly rich in minerals, one cooked egg has 101 milligrams of phosphorus, a nutrient that benefits the nervous system and bone health. The Institute of Medicine recommends that children aged 4 to 8 get 500 milligrams of phosphorus per day, but kids from ages 9 to 13 should get 1,250 milligrams a day.
The yolk of the egg contains all of its cholesterol. Without it, an egg has no cholesterol and only a trace amount of fat. If your child likes to eat eggs for breakfast, cooking egg whites may be a healthy solution. The white of one large egg has 3.6 grams of protein, lower than a whole egg, but still nutritious. However, most of the egg's vitamins and minerals are also in the yolk, so pair egg whites with nutrient-dense foods, such as fruit or fortified cereal.
- National Institutes of Health: Expert Panel on Integrated Guidelines for Cardiovascular Health and Risk Reduction in Children and Adolescents -- Summary Report
- Cleveland Clinic: Nutrition -- Cholesterol Guidelines
- American Heart Association: Children and Cholesterol
- U.S. Department of Agriculture: Nutrient Database -- Egg, Whole, Cooked, Scrambled
- U.S. Department of Agriculture: Nutrient Database -- Egg, White, Raw, Fresh
- Institute of Medicine: Dietary Reference Intakes -- Recommended Dietary Allowances and Adequate Intakes, Vitamins
- Franklin Institute: The human Brain -- Proteins
- U.S. Department of Agriculture: Nutrient Database -- Milk, Lowfat
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