Cholesterol and fat
More than half the calories found in eggs come from the fat in the yolk; 50 grams of chicken egg (the contents of an egg just large enough to be classified as “large” in the US, but “medium” in Europe) contains approximately 5 grams of fat. People on a low-cholesterol diet may need to reduce egg consumption; however, only 27% of the fat in egg is saturated fat (palmitic, stearic and myristic acids). The egg white consists primarily of water (87%) and protein (13%) and contains no cholesterol and little, if any, fat.
Oats are generally considered healthy due to their rich content of several essential nutrients (table). In a 100 gram serving, oats provide 389 calories and are an excellent source (20% or more of the Daily Value, DV) of protein (34% DV), dietary fiber (44% DV), several B vitamins and numerous dietary minerals, especially manganese (233% DV) (table). Oats are 66% carbohydrates, including 11% dietary fiber and 4% beta-glucans, 7% fat and 17% protein (table).
The established property of their cholesterol-lowering effects has led to acceptance of oats as a health food.
In a 100 gram amount providing 97 calories, yogurt (plain Greek yogurt from whole milk) is 81% water, 9% protein, 5% fat and 4% carbohydrates, including 4% sugars (table). As a proportion of the Daily Value (DV), a serving of yogurt is a rich source of vitamin B12 (31% DV) and riboflavin (23% DV), with moderate content of protein, phosphorus and selenium (14 to 19% DV; table).
Although yogurt is often associated with probiotics having positive effects on immune, cardiovascular or metabolic health, there is insufficient high-quality clinical evidence to conclude that consuming yogurt lowers risk of diseases or improves health.