Is It Healthy to Eat Eggs Every Day?

If you’re a bit unclear about eggs’ place in the nutrition hierarchy, you’re not alone. You might remember a time when experts advised limiting eggs in the diet. This is because egg yolks contain dietary cholesterol. For a long time, scientists believed this could raise blood cholesterol (the cholesterol that contributes to heart disease). Experts have since learned that this isn’t true. Still, remnants of the old messaging have lingered, leaving many unsure whether eggs are healthy. 

The good news is that, for most people, eggs are very nutritious. But is it healthy to eat eggs every day? Let’s take a look at what the science says.

Are eggs good for you?

Yes, eggs are good for you and can be part of a balanced diet. One large egg contains:

• 75 calories

• 5 g fat (including 3 g unsaturated fats)

• 0 g carbohydrates

• 6 g protein

• 186 mg cholesterol (per yolk)

Below are some of eggs’ standout nutrients.

Protein

The protein in eggs is important for muscle health and immune function, among other things. And eggs provide high-quality protein. That’s because, eggs are:

• A complete protein: This means eggs contain all nine essential amino acids that your body needs but can’t make on its own. In contrast, incomplete proteins are missing one or more essential amino acids.

• High in leucine: This amino acid is important for building muscle.

• A digestible protein: Your body can easily break down and absorb the nutrients in eggs.

Fat

Eggs contain healthy unsaturated fats. Some eggs are even enriched with extra omega-3 fatty acids. This means the eggs come from hens whose feed is supplemented with omega-3 fats, like flaxseeds.

These fats have many functions in your body. For example, they lower triglyceride levels, a type of fat that contributes to heart disease. They also help decrease inflammation in the body, which helps decrease your risk of heart disease. 

And the fat in the egg yolks may help you feel more satisfied after a meal. Fat also helps your body absorb nutrients from food.

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• Free-range vs. pasture-raised eggs: All types of eggs provide similar nutrition. But when you buy free-range or pasture-raised eggs, you support manufacturers that treat chickens with more humane practices. 

• Does dietary cholesterol matter? Cholesterol from foods was once blamed for causing high blood cholesterol. But now experts know what really leads to high cholesterol.

• Which foods lower your cholesterol? If you want to lower your cholesterol with your diet, reach for foods high in soluble fiber, unsaturated fats, and plant sterols.

Vitamins and minerals

Eggs are high in B vitamins, including B9 (folate), B6, and B12. All of these vitamins help turn food into energy your body can use. 

Egg yolks are also one of the best food sources of choline. This nutrient is essential for heart health, brain function, and fat metabolism. 

Plus, eggs provide several important minerals, including:

• Iron: Iron is necessary for making red blood cells. 

• Selenium: Selenium makes DNA, supports thyroid function, and improves immune health. 

• Phosphorus: Phosphorus works with calcium to maintain healthy, strong bones as you age.

Antioxidants

Eggs contain many different antioxidants. Antioxidants are nutrients that help protect your body’s cells from damage that can increase your risk of developing chronic conditions, like heart disease and Type 2 diabetes.

One of eggs’ important antioxidants is lutein. Lutein supports eye health by improving age-related macular degeneration. This is the leading cause of blindness in adults. 

Is it safe to eat eggs every day?

It’s safe to enjoy eggs every day as part of a balanced diet. Studies suggest that most people, who don’t have existing heart disease, can eat one to two eggs per day — and it won’t increase their risk of heart disease. This is likely because: 

• Many of the nutrients in eggs support your heart. One large review found that eating seven eggs per week lowered heart disease risk compared to eating no eggs at all.

• Even though eggs are high in cholesterol, they’re low in saturated fat. And it’s the saturated fat in eggs that’s more harmful to the heart than cholesterol. For example, one study showed that people who ate two eggs a day as part of a diet low in saturated fat still had reductions in LDL (low-density lipoprotein), also known as “bad” cholesterol.

This is all a big change from the way experts used to think about eggs in the past. Back in the 1960s, the American Heart Association recommended limiting egg consumption to three per week. Their guidance was based on the belief that the dietary cholesterol in egg yolk could cause high blood cholesterol. It’s now well-established that blood cholesterol increases as a result of eating too much saturated fat and trans fat — not from dietary cholesterol.

What’s the healthiest way to eat eggs?

How you prepare eggs — and what you serve them with — can affect how healthy they are. 

Some of the healthiest ways to eat eggs are: 

• Poached or boiled: This involves cooking eggs in water, so they’re low in added fat and calories. 

• Scrambled or fried in olive oil or avocado oil: Using a healthy cooking oil, instead of butter, limits saturated fat and adds nutrients, like antioxidants.

• With fiber-containing foods: Pairing eggs with fruit or vegetables and whole grain toast makes a balanced, nutrient-rich meal. 

Examples of less healthy ways to eat eggs are: 

• Cooked in large amounts of butter: There’s nothing wrong with using a small amount of butter. But cooking eggs in more than a teaspoon or so of butter adds saturated fat. This makes the eggs less heart-healthy. 

• In egg dishes made from a high-fat mixture: Omelets, quiches, or scrambles with lots of added cream or cheese can also add excess saturated fat and calories.

• Paired with bacon, sausage, or ham: These processed red meats are high in saturated fat, sodium, and preservatives. 

Who should not eat eggs every day?

Eggs are among the nine most common allergens. So, people with an egg allergy should avoid eggs. 

Certain groups of people should limit eggs, including those with:

• Heart disease: Research is mixed, but some studies say that people with coronary artery disease, high cholesterol, or a history of stroke should limit their egg intake. One study found that more than an egg a day increased the risk of death in people with pre-existing heart disease. 

• Type 2 diabetes: Research is mixed on this topic. Some older studies suggest that frequent egg consumption may be linked to increased heart disease risk in people with Type 2 diabetes. But a more recent study suggests that eggs are fine for people with diabetes. 

• Chronic kidney disease: Egg yolks are high in phosphorus and choline. Some people with advanced kidney disease may need to limit these nutrients. 

If you have any of these conditions — or even if you don’t — it can feel like the guidelines are murky on how many eggs you can eat. Like most things, remember that any food is best in moderation. The controversial history of the egg is a good example of how our understanding of nutrition is constantly evolving. The safest approach is to follow a balanced and varied heart-healthy diet.

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Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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