You can cook up eggs a whole lot of ways. From veggie omelet muffins to scrambled eggs with fried rice and even plain ol’ over easy — eggs are a versatile food that fits in to just about anyone’s morning routine (and it’s great for other meals, too). But can you have too many eggs in one day?
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Registered dietitian Susan Campbell, RD, shares what makes eggs healthy and when you might need to cut back.
Are eggs healthy?
One egg gives you 6 grams of protein and they’re packed with vitamin A, vitamin E, vitamin B12, vitamin B9 (folate) and lutein.
“For somebody on a strict budget, it’s a good, inexpensive source of different nutrients and high-quality protein,” says Campbell.
Each of these vitamins plays an important role in several areas:
- Vitamin A supports your eye health, vision, metabolism and cell development.
- Vitamin B12 plays a role in keeping your nerve cells and blood cells healthy.
- Vitamin E acts as an antioxidant to protect cells from oxidative damage.
- Folate (or vitamin B9) helps your body make new red blood cells and helps with the growth and development of your fetus while you’re pregnant.
- Lutein is a type of organic pigment known as a carotenoid. Also found in salmon, carrots and sweet potatoes, an abundance of lutein creates a darker, richer yolk and has been shown to reduce age-related macular degeneration.
Egg whites and yolks have different properties. Egg whites contain about 60% of the total amount of protein in an egg, while the yolk contains more saturated fat and cholesterol.
Studies examining the fatty acids in egg yolk have shown that yolks have anti-inflammatory properties, antioxidant properties, help with memory improvement and provide cardiovascular protection. When eaten whole, other studies suggest eggs may positively impact muscle mass, although more extensive studies are needed.
Is it OK to eat eggs every day?
Because of their numerous benefits, it’s OK to eat one whole egg, including the egg yolk, every day if you don’t have cardiovascular disease and you do have a healthy level of blood cholesterol. Or you can mix two egg whites with every egg yolk to give yourself more protein.
If you do have cardiovascular disease or a high level of cholesterol, you should limit your egg consumption to just three to four whole eggs per week — a rule that’s also good for anyone who wants to have more than one egg at a time.
The reason you want to try to avoid having more than one egg yolk each day is because yolk has saturated fat and can raise the level of LDL cholesterol (the bad cholesterol) in your blood. While the food you eat isn’t the only factor in developing high cholesterol, it’s still important to keep them in mind when deciding what to put on your plate.
“When cooking eggs, you also want to stay away from adding additional animal fats like butter, bacon grease and lard because those have saturated fats in them, too,” advises Campbell. “It’s better to use olive oil or some kind of plant-based oil instead, and you can jazz up egg whites without adding a lot of animal fat by sautéing them with vegetables, salsa or different herbs.”
Because of the high cholesterol content in egg yolk, you may want to cut back if you have any of the following conditions:
You should also consider purchasing pasture-raised or organic eggs because the yolk from those eggs tend to have less cholesterol and higher levels of lutein. In one study, researchers found consuming one egg a day significantly increased levels of lutein without elevating cholesterol levels.
Campbell notes that some people over the age of 65 might be concerned about eating an egg every day because of the risk of high cholesterol. But studies have shown that cholesterol for people 65 and older is less affected by their diet than someone in their 30s and younger, so they can have up to two whole eggs per day if they have normal cholesterol levels.
“For seniors, it might even be a greater source of protein,” says Campbell.
FAQs
Eggs are also a great source of heart-healthy nutrients like potassium, folate and B vitamins. Some research suggests that up to two eggs per day actually improves heart health. As with anything, moderation is important, especially if you enjoy eggs daily.
Is it unhealthy to eat eggs every day? ›
Because of their numerous benefits, it's OK to eat one whole egg, including the egg yolk, every day if you don't have cardiovascular disease and you do have a healthy level of blood cholesterol. Or you can mix two egg whites with every egg yolk to give yourself more protein.
How many eggs a day is too many? ›
The Heart Foundation currently sets no limit for healthy people when it comes to how many eggs you can eat per day. The key is enjoying them, as part of a healthy and balanced diet.
Is 2 eggs a day too much cholesterol? ›
One large egg has about 186 mg of cholesterol — all of which is found in the yolk. If your diet contains little other cholesterol, according to some studies, eating up to an egg a day might be an OK choice. If you like eggs but don't want the cholesterol, use only the egg whites.
How many eggs can I eat a week? ›
So, enjoy eggs in your weekly diet, but like everything in life, moderation is key. If you are in general good health, seven eggs per week should be fine.
What are the side effects of eating eggs every day? ›
Egg consumption may increase human diseases
As mentioned earlier, several studies have shown egg consumption increased the risk of cardiovascular disease, cardiovascular risk factors, cardiovascular and all-cause mortality, type 2 diabetes, risk of cancer mortality, and breast, ovarian and prostate cancer.
What is the healthiest way to eat eggs? ›
If you're trying to cut back on calories, choose poached or boiled eggs. These cooking methods don't add any extra fat calories, so the meal will be lower in calories than fried or scrambled eggs or an omelet.
Are scrambled eggs healthy? ›
In and of themselves, scrambled eggs are a healthy dish. Eggs are high in protein as well as B vitamins and vitamin D; eggs also contain heart-healthy unsaturated fats. However, when butter, cream, cream cheese, or shredded cheese are added, the calories, cholesterol, and fat content increase.
Will eating eggs every day raise cholesterol? ›
Eating 12 Eggs a Week Didn't Raise Cholesterol Levels, New Study Finds. People who ate 12 fortified eggs per week had similar cholesterol levels after four months as people who ate fewer than two eggs per week.
Will I gain weight if I eat two eggs a day? ›
Eating eggs may support weight loss, especially if a person incorporates them into a calorie-controlled diet. Research suggests that eggs boost metabolic activity and increase feelings of fullness. Eating an egg-based breakfast may stop a person from consuming extra calories throughout the day.
Due to its high amount of unsaturated fats, peanut butter may help reduce a person's LDL cholesterol levels. Having optimal LDL levels is linked with a lower risk of heart disease. A 2015 study found that people who had a high intake of nuts may have a lower risk of cardiovascular disease mortality.
What happens to your body when you start eating two eggs a day? ›
Eating eggs leads to elevated levels of high-density lipoprotein (HDL), also known as the “good” cholesterol. People who have higher HDL levels have a lower risk of heart disease, stroke and other health issues. According to one study, eating two eggs a day for six weeks increased HDL levels by 10%.
Are eggs bad for high blood pressure? ›
Eggs don't have a direct impact on blood pressure, Dr. Hausvater adds—for example, eating a couple eggs won't cause a surge upward or a sudden downward dip—but they may have an indirect effect because they contain potassium and calcium, which contribute to lower blood pressure.
Is it OK to have eggs every day? ›
For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.
Do eggs raise triglycerides? ›
Last, in a meta-analysis of 28 RCTs, egg consumption increased total cholesterol (TC), low-density lipoprotein cholesterol (LDL-c) and HDL-c levels but not the LDL-c/HDL-c ratio, TC:HDL-c ratio or triglyceride (TG) levels compared with low egg consumption diets (8).
Can I eat 4 full eggs a day? ›
Most healthy adults can consume 4 eggs per day with no problems at all. How many eggs you consume depends on your size and daily caloric needs, but 4 eggs a day is not too many.
Will you gain weight if you eat eggs every day? ›
Eggs are a low-calorie food rich in protein and other nutrients. Eating eggs may support weight loss, especially if a person incorporates them into a calorie-controlled diet. Research suggests that eggs boost metabolic activity and increase feelings of fullness.
Can I eat 6 eggs a day? ›
Six eggs a day is a hell of a lot, no matter how you cut it. An egg has 187 mg of cholesterol, and the recommended limit is 300 mg per day—or only 200 mg if you have diabetes or risk factors for heart disease. “You can definitely go with with one egg a day,” says Maxine Smith, R.D., L.D.
Are eggs inflammatory? ›
According to a 2020 review, eggs contain substances such as trimethylamine-N-oxide, omega-6 fatty acids, and arachidonic acid, which can promote inflammation. However, a 2019 study on adults found no connection between egg consumption and inflammatory biomarkers in the blood.
