Read over any restaurant brunch menu and there is a good chance you will come across eggs in some form or other. Scrambled, baked, or fried over-easy, they have long established themselves as a culinary breakfast staple—and for good reason: eggs are affordable to buy, easy (and fast!) to make, and super versatile. But is it healthy to eat eggs every day?
Meet the Experts: Samantha Cassetty, M.S. R.D., is a nutrition and wellness expert, founder of Sam’s Plate, and co-author of Sugar Shock. Kaytee Hadley, M.S., R.D.N., I.F.M.C.P. is a functional medicine dietitian and founder of Holistic Health and Wellness in Richmond, VA.
From a nutritional perspective, things aren’t as straightforward. Over the years, there has been some controversy concerning whether or not we should be eating eggs for breakfast. Eggs have been celebrated for being a budget-friendly vegetarian protein source, but they have also gotten a bad rap, especially when it comes to their cholesterol levels (one large egg contains 186 mg, according to the United States Department of Agriculture (USDA) and the effect on overall heart health. Ahead, nutritionists and registered dietitians settle the debate once and for all.
Is it healthy to eat eggs every day?
“It’s fine for most people to eat an egg every day in the context of a healthy diet. Eggs are a convenient source of high-quality protein and essential nutrients like choline, which supports brain health,” says Samantha Cassetty, M.S., R.D., nutrition and wellness expert.
“For most people, eating an egg every day will provide a good source of protein and micronutrients without an increased risk on heart health,” agrees Kaytee Hadley, M.S., R.D.N., I.F.M.C.P., a functional medicine dietitian and founder of Holistic Health and Wellness.
That said, there are a few variables to keep in mind that affect just how healthy your a.m. egg habit actually is. Experts emphasize that eating one egg a day can be a part of a healthy diet, but eating more than that may not have the same effect.
First, evaluate how you’re cooking (or not cooking) the eggs. “How you prepare eggs can impact their overall healthfulness. For example, scrambled eggs cooked in butter will have unhealthy saturated fats. A healthier approach would be to cook eggs in a nonstick pan with extra virgin olive oil or to poach or boil them,” suggests Cassetty. “While it may be popular among bodybuilders, I never recommend eating raw eggs as the risk of salmonella poisoning is real, and eating them raw also decreases your body’s ability to use the protein,” says Hadley.
Then there’s what you serve with the eggs. A plate that is full of fresh produce and whole grains offers a better nutritional choice than one packed with processed meats, cheeses, and buttered bread. “Instead of serving them with bacon and white toast, which are both heavily processed foods, scramble them with some veggies and pair with whole-grain toast topped with mashed avocado for a balanced, nutritious meal,” suggests Cassetty.
Wait, are eggs high in cholesterol?
“While eggs contain cholesterol, research has shown that for most people dietary cholesterol doesn’t have a significant impact on blood cholesterol levels. In fact, eggs can be part of a heart-healthy eating pattern, especially when paired with other nutritious foods like vegetables, fruits, beans, nuts, seeds, whole grains, and heart-healthy fats,” says Cassetty.
A recent study suggests that the stress surrounding eggs and cholesterol may have been unnecessary. Researchers conducted a trial involving 140 people with heart disease or at high risk for it, where participants were randomly assigned to eat either a dozen or more eggs a week, or consume fewer than two. After monitoring participants over four months, researchers found people consuming a dozen eggs per week had similar cholesterol levels to those who ate fewer than two. And, researchers even noticed potential benefits that could possibly come from consuming more eggs, including increased HDL (the “good” cholesterol) and reductions in LDL (the “bad” cholesterol) in patients 65 years or older.
Plus, some scientists have flagged that the typical accompaniments to eggs (read: bacon, buttered toast) may have contributed to the perceived risks associated with cholesterol and heart health, rather than eggs alone. But more research needs to be done to verify this. That said, that’s all the more reason to pay attention to what else you’re putting on your plate!
Egg Nutrition Facts
Let’s run the numbers quick. According to the USDA, one large (raw*) egg contains about:
- Calories: 72
- Protein: 6 g
- Carbohydrates: 0 g
- Fiber: 0 g
- Sugars: >1 g
- Fat: 5 g
- Saturated Fat: 1.5 g
- Cholesterol: 186 mg
- Sodium: 71 mg
- Choline: 147 mg
- Selenium: 15.4 µg
- Folate: 23.5 µg
- Vitamin A: 260 IU
*Nutrition varies slightly depending on how the egg is prepared, but the numbers aren’t too different between a raw and a hard-cooked egg, per the USDA.
Are there any health benefits to eating eggs?
Yes! “A big benefit of eggs is that they’re incredibly nutrient-dense while still being convenient and affordable. They contain protein, which helps keep you full, and they provide essential vitamins and minerals, like vitamin D and B12, that support bone health, immune function, and energy levels. The choline found in eggs is also great for brain function and development, while the lutein and zeaxanthin in eggs are important for healthy vision,” says Cassetty.
Who shouldn’t eat eggs every day?
Anyone with an egg allergy or who is following a vegan diet should avoid eggs, of course. Otherwise, “individuals with high cholesterol and those at risk of heart disease should be mindful of their saturated fat and cholesterol intake, which could mean limiting eggs or opting for only egg whites,” says Hadley. Cassetty agrees, “People with certain conditions, like those who have high cholesterol, diabetes, or a history of heart disease, should be mindful of their egg consumption. In these cases, it’s best to consult with your healthcare practitioner to determine the right amount for your individual needs.”
If you are trying to cut down but miss your morning scramble, you can find some pretty good alternatives at the grocery store—like liquid cartons of an egg replacement that’s made with mung beans. And, tofu can mimic the texture of scrambled eggs as well (exhibit A: these spiced tofu tacos). Quick reminder from Hadley: “You can also have a healthy diet without eating eggs, ever!”
The bottom line
Eggs can provide you with a host of nutrients and health benefits, so—with a few exceptions—it’s totally okay to incorporate this food into your daily (or weekly) routine. But, it’s best to not go overboard.
While research suggests that eating up to one egg a day is unlikely to have negative health impacts, “eating more than one egg a day can raise markers related to heart health and may increase risk of cardiovascular disease. Triglycerides, ApoB, and LDL cholesterol all may increase when you eat more than one egg a day, and studies have shown that the more eggs you eat, the higher these markers go,” says Hadley.
“For most healthy individuals, having one egg per day is perfectly fine,” says Cassetty. “That’s about seven eggs per week, which aligns with the current recommendations for maintaining heart health.” Just note if you’re digging into an omelet made with three eggs one day, that means you should probably cut back on eggs another day to stay within that ideal seven eggs per week ratio.
Ready to expand your egg repertoire? Check out these delicious (nutritious!) recipes from The Prevention Test Kitchen.
