Picture this. You just walked out of your doctor’s office freaking out because they told you that you need to start following a low oxalate diet to avoid getting kidney stones or, worse, kidney disease.
They say you’ll be just fine with some minor adjustments to your diet, aka eating foods that are low in oxalates.
But what on Earth are oxalates? What foods do you need to start limiting or cutting out of your diet? You love eating eggs for breakfast, so do you have to find a new breakfast meal?
Are Eggs High in Oxalates?
Eggs are low in oxalates! That means you don’t need to give them up when focusing on eating a low oxalate diet. It can be hard to know exactly how many mg of oxalates are in eggs, but since they fall under the low category, you can assume they have less than 10 mg per serving.
This doesn’t mean you should go crazy and eat eggs for every meal because the oxalates will add up. But you can rest assured that eating eggs isn’t going to contribute to you getting kidney stones like other high oxalate foods.
Eggs Are Good For You
Eggs aren’t just low in oxalates. They’re generally really good for you too! Of course, this does depend on how you make them and the other ingredients you’re using.
But overall, they’re a great food to incorporate into your diet; low oxalate or otherwise.
Eggs are a great source of protein and healthy fats. They’re pretty low-calorie, too, for all the protein, healthy fat, and nutrients. One large egg has roughly 77 calories.
Did you know that eggs contain trace amounts of pretty much every nutrient that our bodies need?
Eggs have a significant amount of vitamin B12, vitamin B2, vitamin B5, vitamin A, and selenium. But, it also has trace amounts of calcium, iron, potassium, manganese, folate, and so much more.
Can I Eat Eggs if I’m Prone to Kidney Stones?
You can. The biggest thing you’ll want to keep in mind is what your doctor has told you. Many physicians suggest staying under 100 mg of oxalates per day when following a low oxalate diet, while others are much more strict with only 50 mg of oxalates per day.
Since it’s hard to pinpoint the exact amount of oxalates in eggs, you’ll want to be careful about what other foods you’re eating throughout the day and their oxalate content.
You should be perfectly fine to consume eggs; just be sure to stay hydrated throughout the day.
Ways to Cook Eggs
Did you know that rumor has it that the 100 folds on a chef’s hat represent the 100 ways to cook an egg? If you’re wracking your brain for all the different ways to cook an egg, you’re probably falling very short of 100.
Well, the thing that those 100 folds account for is that they include the ways eggs are used as an ingredient, not as the main ingredient.
If you’re looking for ways to eat more eggs, here are some of the most popular ways to prepare eggs:
- Soft boiled
- Over easy
- Over hard
- Sunnyside up
How Many Eggs Can a Hen Lay in Her Lifetime?
Once a female chicken is mature, she can lay one egg a day. Keep in mind, just because she can lay one egg a day doesn’t mean it always happens this way.
A hen can only lay one egg in a day because it takes anywhere from 24 to 26 hours for her to develop an egg. So knowing the average lifespan of hens, they can usually lay about 530 eggs in their lifetime.
Where are Most of the World’s Eggs Produced?
China is one of the largest countries in the world, so it’s no surprise that they lead the world in the production of plenty of food. China produces around 24.8 billion kilograms of eggs annually.
Following behind China is the United States with approximately 5.6 million kilograms annually and then India with 3.8 billion kilograms annually. Japan and Mexico are essentially tied for fourth place, each with 2.5 billion kilograms annually.
Egg Dishes From Around the World
I can’t say I’m not a fan of super simple egg dishes. I love a good plate of cheesy scrambled eggs or an omelet with veggies and sausage, but with eggs being such a popular dish worldwide, there’s more to explore. I found some of the most interesting and delicious egg meals from around the world that you need to try.
I’m a huge fan of Mexican cuisine, so I had to try Huevos Divorciados, or “divorced eggs.” It’s a pretty simple dish to prepare, but it will impress. You’ll need two fried eggs and place them on top of two crispy tortillas.
One tortilla has a fried egg, refried beans, and salsa verde, while the other is the same thing but with red salsa.
Tamagoyaki is a Japanese-style omelet. This dish is not your traditional savory egg dish. It tends to be sweeter. Its several layers of egg rolled together like an omelet, but it’s fluffier like a cake. It pairs well with sashimi or other Japanese sushi dishes.
Indian cuisine is known for its intense flavors and using different veggies and protein sources. You’ve probably heard of chicken and potato curry, but egg curry is a delicious protein-packed meal too.
Essentially, you’ll prepare your curry how you like (there’s plenty of recipes online), but you’ll add hard-boiled eggs as your protein source.
Straight from Scotland, you have the Scotch egg. It’s not necessarily the healthiest way to eat eggs, but it’s dang delicious. You’ll boil an egg, wrap it in sausage, dip it in egg wash and breadcrumbs, and fry it up. It is great with mustard or chutney.
Alicia is the senior content editor and writer here at Food FAQ. She has extensive experience with acid reflux, heartburn, GERD, and various supplements. When not eating food for “research”, she’s watching “Friends” for the 100th time.