Eggs are packed with protein, vitamins, and healthy fats, but they have gotten a bad rap for their cholesterol content. For most people, though, eating eggs daily can be part of a balanced diet.

Jump to Key Takeaways.

1. Increases Muscle Mass

The body needs dietary protein to build and sustain muscle mass. Eggs are rich in:

• Protein
• Amino acids
• Choline
• Selenium
• Vitamin B

Increasing your protein intake with eggs, especially whole eggs, may increase muscle mass when paired with strength training. This effect will vary depending on your overall diet. 

2. Lowers Risk of Chronic Disease

Eggs are rich in antioxidants, which are plant compounds that reduce cell damage caused by unstable molecules called free radicals in the body. An overabundance of free radicals vs. helpful antioxidants (known as oxidative stress) can lead to chronic health conditions like diabetes, cancer, and heart disease.

Consuming a diet rich in antioxidants may reduce the risks of these conditions. However, if you are at an increased risk of heart disease, talk with a healthcare provider before adding eggs to your daily eating plan.

3. Reduces Inflammation

Eggs contain antioxidants and other nutrients that reduce inflammation. Some research shows that people who consume eggs daily have improved inflammation biomarkers (substances that indicate the presence of inflammation). Most of the nutrients in eggs are in the yolk, so consuming egg whites may not produce the same benefits. 

4. Supports Weight Loss

Eggs are high in protein and relatively low in calories. Consuming a high-protein diet is linked with weight loss. Because eggs are rich in protein, they are more filling than other breakfast foods like cereal.

A study found that people who ate eggs every morning had lower levels of ghrelin (a hunger hormone) and tended to eat less throughout the day than those who ate oatmeal. 

5. May Lower Stroke Risk

There is conflicting research about the role of eggs in heart disease risk. Several studies show no link between egg consumption and heart disease. The antioxidants and other nutrients in eggs may reduce the risk of chronic health conditions like heart disease. A meta-analysis found that consuming one egg daily may reduce the risk of stroke and heart attack. 

People with an increased risk of heart disease may not be able to consume eggs every day. If your healthcare provider has recommended that you follow a low-cholesterol diet, limit your egg intake.

Cholesterol Concerns

Eggs are high in cholesterol. Almost all of the cholesterol is in the yolks, not the whites. Many research studies have not found a link between egg consumption and increased blood cholesterol. However, people with high cholesterol or other heart disease risk factors may need to take special precautions with eggs.

Eating eggs may increase your high-density lipoprotein (HDL) cholesterol. HDL is often called “good” cholesterol because it removes harmful cholesterol from the blood. 

However, other research found a link between egg consumption and increased cholesterol levels. A meta-analysis found that people with high egg consumption for an extended period may have higher cholesterol levels than those who eat fewer eggs.

Nutritional Profile of Eggs

Eggs contain vitamins, minerals, antioxidants, protein, amino acids, and fats. One large egg contains:

• Calories: 74
• Protein: 6 grams (g)
• Fat: 5 g
• Cholesterol: 207 milligrams (mg)
• Calcium: 24 mg
• Choline: 169 mg
• Vitamin A: 91 micrograms (mcg)
• Vitamin D: 50 mcg

If your healthcare provider has recommended limiting cholesterol intake, egg whites may be the best choice. One large egg white contains 19 calories, 4 g of protein, and no cholesterol.

Who Should Not Eat Eggs Every Day?

People with an increased risk of high cholesterol or heart disease may not be able to consume eggs every day safely. Ask your healthcare provider about the risks and benefits of eggs for your health. When deciding how often to eat eggs, consider your overall health, family history, regular diet, and exercise routines. 

Consider limiting your egg intake if you have any of the following health conditions:

One study of nearly 200,000 veterans in the United States found that eating one egg per day slightly increased the risk of heart attack in those with chronic health conditions like obesity or diabetes. Because cholesterol levels and the risk of heart disease tend to increase with age, older individuals may also need to limit eggs in their diets. 

How Many Eggs Should You Eat Per Day?

Talk with your healthcare provider if you are unsure how many eggs you should eat daily. Consider any heart disease risk factors you may have. Healthy adults without certain risk factors can likely safely eat one to two eggs per day. 

A small study found that eating up to three eggs per day may be safe and even improve the balance of LDL (“bad cholesterol”) and HDL cholesterol. However, more research is needed to determine if more than one to two eggs per day is safe.

Other research found that adults who ate two to seven eggs per week experienced higher HDL cholesterol levels.

Key Takeaways

• Eggs are highly nutritious, offering protein, healthy fats, vitamins, minerals, and antioxidants. They may support weight management and lower the risk of certain chronic diseases.
• Egg yolks are high in cholesterol, so people at risk for heart disease may need to monitor their intake.
• Most healthy adults can safely eat eat one to two eggs daily, but it’s best to consult a healthcare provider for personalized advice.