Hard Shell, Soft Core: Interesting Facts about Eggs

Carton with eggs.

If you want to build muscle effectively, you should eat a protein-rich diet: That’s why many people can’t imagine a fitness diet without eggs. It’s not for nothing that they are considered to be one of the most valuable sources of protein there is. We have put together for you some interesting facts on eggs. Plus, we have three high-protein recipes that are not only healthy, but quick to prepare.

Runtastic Eggs

Eggs – your one-a-day vitamin?

A medium-sized chicken egg has about 80 calories. On average, it provides 7 g of protein (most of it in the yolk, not the egg white) and 5 g of fat. Did you know that it also contains all vitamins except for vitamin C? So eggs really are a one-a-day vitamin. And what’s more, they are full of minerals like calcium, iron and lecithin. Lecithin supplies your muscles with energy, allowing them to work more effectively and reducing the time needed for recovery.

Did you know that it doesn’t matter whether you eat white or brown eggs? The color depends on the breed of chicken – the nutrients remain the same.

Are ostrich eggs an alternative?

You can also make egg dishes with ostrich eggs. But just remember that an ostrich egg weighs about 1.5 kg (3.3 lb), whereas a chicken egg weighs only 50 or 60 g (1.7-2.1 oz). This means that it can feed you and 7 other people – that’s how big it really is.

Cholesterol bomb – yes or no?

Yes, the average egg contains 200 mg of cholesterol, all of it in the yolk. But this doesn’t mean that consuming eggs automatically causes your cholesterol levels to rise. Recommendations of 2-3 eggs per week are now out of date. In fact, about 70% of people are what we call “non-responders.” This means that the cholesterol contained eggs has no effect on their blood lipid levels. Recent studies have shown that there is no correlation between the consumption of one egg a day and a higher risk of cardiovascular disease and stroke. On the contrary, eating eggs after bodyweight training, for instance, boosts muscle growth and speeds up recovery. But don’t be afraid to skip them once in a while on your rest days.

Our tip: Pay attention to where they come from! Do yourself and the chickens some good and buy organic eggs from free-range chickens. Preferably from local farmers if you have the chance 😉

Watch out for salmonella!

Raw eggs may contain salmonella. You can tell by the appearance of the egg if you can use it or not: If the shell is clean, dry and whole (no cracks), you can use the egg. Ideally, the egg is fresh and no older than 10 days old. But just to be on the safe side you should boil the egg for at least 5-8 minutes at 70°C (158°F).

Biological value – how you assess the quality

The biological value specifies how many grams of the body’s own (endogenous) protein can be produced from 100 g of dietary protein. The higher the value, the more essential amino acids the food contains. Chicken eggs are used as the reference value and have a biological value of 100%, which means that they contain all essential amino acids. If you want to help your muscles grow, try to be creative and work more eggs into your post-workout diet, for example, by combining them with potatoes or milk.

So, are you hungry for some eggs? Then we have just the recipes you need. Perfect as a snack, for instance, after a strenuous workout.

Healthy pancake with banana and cinnamon.

3-ingredient healthy pancakes

Ingredients for 1 serving:

  • 2 eggs
  • 1 ripe banana
  • cinnamon


Mash the banana with a fork until almost smooth. Beat the egg in a bowl and mix it well with the banana. Then add a good pinch of cinnamon.

Heat some coconut oil in a pan and fry the pancakes. The batter makes 3 or 4 pancakes.

Our tip: The pancakes are really tasty with a delicious topping like fresh berries, coconut flakes or some maple syrup. You can also mix some oats into the batter to give it some texture and fiber.

Baked avocado with egg.

Baked avocado with egg

Ingredients for 1 serving:

  • 1 small egg
  • ½ ripe avocado
  • salt and pepper


Preheat the oven to 220°C (425°F). Scoop out some of the avocado flesh and place the avocado half on a baking sheet (lined with parchment paper). Crack open the egg and carefully pour the contents into the avocado. Season with salt and pepper to taste. You should bake the small delicacy in the oven for 15-20 minutes.

Our tip: The avocado with egg tastes great on toast, perhaps together with some salmon. It’s also good with some grated low-fat cheese.

Mediterranean egg salad.

Mediterranean egg salad

Ingredients for 1 bowl:

  • 9 hard-boiled eggs
  • 1 small red onion
  • ½ cucumber
  • 2 Tbsp. sundried tomatoes, drained
  • 1 Tbsp. olives
  • 1 container of low-fat Greek yogurt
  • juice of half a lemon
  • 1 tsp. oregano
  • salt and pepper


Chop the hard-boiled eggs fine and place them in a bowl. Dice the onion and cut the cucumber, tomatoes and olives into small pieces. Add the vegetables to the eggs. Make a dressing from the yogurt, lemon juice, oregano, salt and pepper. Combine all the ingredients and let the salad sit a while in the refrigerator before serving.

Our tip: Avocado, bell peppers or radishes also work well in the salad. Or just use whatever vegetables you have in your refrigerator.

Enjoy your snack!


Julia Denner Julia is a dietician and sports nutritionist. Before she began her position as Communications Specialist at Runtastic, she spent several years working as a dietician in the surgical department at Vienna General Hospital. Julia is passionate about inspiring others to eat a healthy, balanced diet. View all posts by Julia Denner