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
And with only about 1.5 grams of saturated fat in each egg, there's hardly enough to raise the alarm bells. So you don't necessarily need to worry about the health risks associated with eating eggs every day. However, it's worth evaluating how you're eating them.
Is it really okay to eat eggs every day? ›
Th Bottom Line. Eggs are an affordable and super-nutritious protein, and can provide some health benefits if you enjoy them every day. They are packed with protein, vitamins and nutrients that help you feel full and fueled for whatever your day holds.
How many eggs a week should a senior eat? ›
How Many Eggs Can Older People Eat? There is no limit to the number of eggs older people can eat, with the exception of those with type 2 diabetes, high cholesterol or any existing heart disease who can enjoy up to 7 eggs a week.
Will eating eggs every day raise cholesterol? ›
Study: Eating More Than 12 Eggs a Week Shown Not to Impact Cholesterol Levels. Eggs may not impact cholesterol levels as much as once thought, new research suggests. Preliminary results from a new study show that people who ate 12 or more fortified eggs a week had cholesterol levels similar to those who didn't eat eggs ...
What is the healthiest way to eat an egg? ›
Overall, shorter and lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg's nutrients. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat. These cooking methods also don't add any unnecessary calories.
How many times a week is it safe to eat eggs? ›
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.
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.
Are bananas good for elderly? ›
Bananas are a quick and easy source of energy, thanks to their natural sugars and carbohydrates. This can be especially helpful for seniors who may tire easily or need a boost to get through the day. Bananas contain vitamin B6, which is essential for maintaining cognitive function and preventing memory loss.
Is 20 eggs a week too much? ›
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.
Is peanut butter good for you? ›
A Quick Review. Peanut butter packs many health-promoting nutrients that benefit heart health, blood sugar, and weight management. The nut butter might help you get a good night's rest and help you feel full longer. Peanut butter can be a good companion to apples, bananas, chocolate, or simply eaten by the spoonful.
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.
Are eggs good for the liver? ›
Eggs. These are some of the healthiest foods found in nature. Eggs are rich in all the eight essential amino acids and choline, which is also a vital nutrient. The amino acids and choline help the liver in the detoxification process and improve the metabolism rate.
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.
What are the pros and cons of eating eggs everyday? ›
While eggs are a great, low-carbohydrate protein source, they're relatively high in both cholesterol and sodium. Research shows that eating eggs in moderation doesn't have a negative impact on your health. It's important, however, to be mindful of portion sizes, as eating too many eggs can be harmful.
Are fried eggs bad? ›
Just like eggs cooked in other ways, fried eggs are rich in nutrients and can contribute towards a healthy diet when eaten as part of a balanced meal.
Which part of the egg is not healthy? ›
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.
Is 4 eggs a day too much? ›
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.
Is 6 eggs a day too much? ›
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.
Is eating two eggs a day healthy? ›
Although few studies have been conducted on how many eggs are healthy to have on a daily basis, eating 1-2 eggs a day appears to be safe for healthy adults. If you have heart disease, high cholesterol, or diabetes, however, you should watch your overall cholesterol and saturated fat intake.
Is eating 10 eggs a day bad? ›
You can eat eggs every day without any harmful side effects. Eggs are associated with several health benefits, such as promoting muscle mass gain, promoting weight loss, strengthening the immune system and maintaining skin health.
