Fact checked by Nick Blackmer
:max_bytes(150000):strip_icc():format(jpeg)/Health-GettyImages-2264509545-aa2978f5d65a4ee0a499e4323b04f62d.jpg "a close-up shot of a plate with three fried eggs")
Credit: Chirila Sofia / 500px / Getty Images
- Most people can safely eat eggs every day without health concerns.
- Eggs have important nutrients like protein, healthy fats, vitamins, and antioxidants.
- Cooking eggs by boiling or poaching them keeps their calorie and fat content low.
Eggs are full of nutrients like protein, healthy fats, vitamins, minerals, and antioxidants. However, their cholesterol content can sometimes get a bad rap.
Recent studies and guidance challenge this view. Here’s what research and experts say about the safety and benefits of eggs.
Is It Safe to Eat Eggs Every Day?
Yes, most people can safely eat eggs every day. One egg has about 180–200 milligrams of cholesterol.
Past guidelines said people should eat less than 300 milligrams of cholesterol a day and no more than three eggs a week. However, the current body of research suggests that dietary cholesterol, such as that found in egg yolks, has little impact on your blood levels of LDL “bad” cholesterol. Therefore, eating eggs is safe for the majority of people.
Recent studies suggest that eating eggs doesn’t raise blood cholesterol levels. A large study even showed that eating eggs one to six times per week may lower the risk of death from heart disease and stroke.
The American Heart Association (AHA) also recommends eating one to two eggs daily as part of a heart-healthy diet.
Why Are Eggs Good for You?
Eggs provide protein, healthy fats, minerals such as selenium, choline, folate, and iron, as well as vitamins like biotin and vitamins B12, A, D, E, and K. They also contain antioxidant compounds called lutein and zeaxanthin.
| The nutritional content of eggs: | |||
|---|---|---|---|
| | A large whole egg (50 grams (g)) | A large egg white (33 g) | A large egg yolk (17 g) |
| Calories | 71.5 kcal | 17.2 kcal | 54.7 kcal |
| Protein | 6.3 g | 3.6 g | 2.7 g |
| Fats | 4.8 g | Almost none | 4.5 g |
| Carbohydrates | Less than 1 g | Less than 1 g | Less than 1 g |
| Cholesterol | 186 mg | 0 mg | 184 mg |
| Saturated fats | 1.6 g | 0 mg | 1.62 g |
Here are a few nutritional differences between egg whites and yolks:
- Egg whites have most of the protein and vitamin B5
- Egg yolks have more selenium, folate, iron, and vitamin B12
- Egg yolks also have healthy fats, choline, and vitamins A, D, E, and K, which egg whites don’t have
Are There Health Risks to Eating Eggs Daily?
Eggs often get a bad rap for having high cholesterol. However, studies show that saturated fats can be a bigger concern than cholesterol. Eating too much saturated fat may increase the risk of heart disease.
While eggs do contain some saturated fat, it’s not too much. One egg daily provides about 1.5 grams of saturated fat. In comparison, a 3-ounce (85-gram) serving of cooked sirloin beef has 5.3 grams of saturated fat—and it’s higher if you don’t trim the visible fat.
“The only potential concern with eating eggs daily is if it reduces dietary variety. Incorporating other food sources is necessary to ensure a broader intake of nutrients and reduce the risk of deficiencies,” Nikki Fata, MPH, RDN, CEDS, registered dietitian nutritionist and founder of Nutrition with N, told Health.
Does It Matter How the Eggs Are Prepared?
How you cook eggs can affect their calorie, cholesterol, and saturated fat content. While you can enjoy all kinds of eggs, the best cooking method depends on your overall diet.
- Frying: Frying eggs with butter will provide higher saturated fats. A teaspoon (5-gram) of butter adds 2.5 grams of saturated fats, which is more than the eggs have. Frying eggs won’t add too much to your overall saturated fat intake if you generally eat a low-saturated-fat diet.
- Scrambling: Scrambling eggs with butter, milk, or cream also adds saturated fat and cholesterol.
- Boiling and poaching: Boiling and poaching eggs have lower calories and saturated fat than fried or scrambled eggs. Try boiling or poaching if your overall diet includes other foods high in saturated fat.
“For most healthy adults, there is no risk to daily egg consumption. Eggs are low in saturated fat and don’t significantly raise cholesterol for the majority. The bigger risk is what they’re typically eaten with, like bacon, cheese, or butter," Kristen Lorenz, RD, a registered dietitian who specializes in longevity and metabolic health, told Health.
Lorenz suggested that pairing eggs with vegetables and whole grains, rather than processed meats, makes for a more heart-healthy meal combination.
Who Might Need to Eat Fewer Eggs?
Although recent studies show the benefits of eating eggs daily, the debate is still ongoing.
Some studies show that eating more eggs and cholesterol may increase the risk of death from heart disease. People with high cholesterol, existing heart disease, or diabetes may be at higher risk.
How Many Eggs Should You Eat per Day or Week?
The AHA suggests eating one to two eggs daily, and experts and research support this recommendation.
“There is no set recommendation on the exact number of eggs one should eat per week; however, current research suggests that for the average person, consuming seven egg yolks per week is unlikely to cause adverse health consequences,” Rachel Dyckman, MS, RDN, CDN, told Health.
Do Egg Whites vs. Whole Eggs Matter?
Egg whites have no cholesterol or saturated fat, but skipping the yolk means less protein and fewer nutrients.
“Egg whites do not contain saturated fat or cholesterol, and can be added to whole eggs to bulk them up and add extra protein without concern for raising LDL cholesterol,” said Dyckman.
Separating egg whites or using liquid egg whites can be a better option for those who want to get more protein from eggs with little or no added fat.
