Eggs are a versatile and nutritious food that can be a great addition to a healthy diet. But with so much discussion around cholesterol and fat intake, many people wonder about the points value of eggs on Weight Watchers and other diet programs. Here’s a quick look at how many points plus an egg has on the Weight Watchers system.
The PointsPlus Value of an Egg
On the Weight Watchers PointsPlus system, a large egg is assigned a value of 2 points plus. Here is a breakdown of how many points plus other egg sizes and preparations are worth:
| Egg | PointsPlus Value |
|---|---|
| Large egg | 2 points plus |
| Medium egg | 2 points plus |
| Small egg | 1 point plus |
| Egg white | 0 points plus |
| Hard-boiled egg | 2 points plus |
| Poached egg | 2 points plus |
| Scrambled egg | 2 points plus |
| Fried egg | 3 points plus |
As you can see, most simple preparations of eggs like hard-boiled, poached, and scrambled eggs retain the 2 points plus value per large egg. An egg white on its own is 0 points. And frying an egg adds about 1 point plus due to the added fat from cooking oil or butter.
Why Are Eggs 2 Points Plus Each?
Eggs get their PointsPlus value from their protein, fat, and cholesterol content. Here’s the full nutritional breakdown for a large egg (50g):
- Calories: 72
- Total fat: 5g
- Saturated fat: 1.6g
- Cholesterol: 186mg
- Sodium: 69mg
- Potassium: 63mg
- Protein: 6g
Under the Weight Watchers points formula, dietary protein and fiber get a favorable points calculation while fat, carbs, and cholesterol use up more points relative to calories. Despite their cholesterol content, the high-quality protein in eggs helps offset some of the points. But the fat still tips the scales to 2 points plus per large egg.
How Many Points for Eggs on Blue and Purple Plans?
On the newer Weight Watchers Blue and Purple plans that adjust points based on protein content, eggs take on a more favorable points value:
| Egg | Blue Plan Points | Purple Plan Points |
|---|---|---|
| Large egg | 0 points | 0 points |
| Medium egg | 0 points | 0 points |
| Small egg | 0 points | 0 points |
| Egg white | 0 points | 0 points |
| Hard-boiled egg | 0 points | 0 points |
| Poached egg | 0 points | 0 points |
| Scrambled egg | 0 points | 0 points |
| Fried egg | 2 points | 1 point |
Because protein is emphasized in the Blue and Purple plans, eggs earn 0 points for most basic preparations. Only fried eggs retain a few points due to the added fat from cooking.
Health Benefits of Eggs
Despite their points value, eggs can be a very healthy food when consumed in moderation as part of a balanced diet. Here are some of the health benefits of eggs:
- High-quality protein – Eggs contain all 9 essential amino acids needed to form complete protein.
- Nutrient dense – Eggs provide many vitamins and minerals like selenium, riboflavin, and B12.
- Antioxidants – Egg yolks contain the antioxidants lutein and zeaxanthin that promote eye health.
- Satiety – Eggs can keep you feeling fuller for longer which aids weight management.
In moderation, eggs can be part of an eating pattern that reduces risk of chronic illnesses like heart disease and diabetes. For healthy people, dietary cholesterol has a relatively small impact on blood cholesterol levels.
Tips for Enjoying Eggs on Weight Watchers
Here are some tips for working eggs into your Weight Watchers meal plan in a healthy way:
- Have eggs for breakfast – an egg breakfast helps control hunger and prevents overeating later in the day.
- Combine eggs with veggies – make an omelet or scramble filled with tomatoes, spinach, mushrooms, etc.
- Go easy on added fat – cook eggs in nonstick pans to cut down on butters and oils.
- Balance eggs with fiber – pair your morning eggs with oatmeal or whole grain toast.
- Use the ZeroPoint foods – cook eggs with onions, peppers, fresh herbs and spices.
- Try egg whites – omelets or scrambles made with just the egg whites reduce the points.
Conclusion
Eggs are one of the most versatile, nutritious, and economical foods. At 2 points plus per large egg, they can fit into a daily Weight Watchers allowance with proper portion control and cooking methods. Pair eggs with vegetables, fruits, and whole grains for a well-balanced, satiating meal.
So don’t be afraid to enjoy eggs on Weight Watchers! When consumed mindfully as part of an overall healthy pattern of eating, eggs can be an excellent addition to your diet without derailing your weight loss goals.
