Quick Answer
The recommended daily limit for eggs is around 1-2 eggs per day for the average healthy adult. Consuming more than 3-4 eggs per day on a regular basis is not advisable due to the high cholesterol content. However, eating up to 5-7 eggs occasionally is unlikely to cause harm in healthy individuals. People with certain medical conditions like diabetes or heart disease may need to restrict egg intake further.
Eggs Are Nutritious But High in Cholesterol
Eggs are one of the most nutritious foods you can eat. They contain high-quality protein, healthy fats, vitamins, minerals and antioxidants (1). One large boiled egg provides about:
- 77 calories
- 6 grams of protein
- 5 grams of fat
- 1.6 grams of saturated fat
- 186 mg of cholesterol
- 15% of the Daily Value (DV) for selenium
- 12% of the DV for vitamins B2 and B12
- 10% of the DV for phosphorus
However, the major caveat with eggs is their high cholesterol content. One large egg supplies 186 mg of cholesterol, which is over 60% of the recommended daily limit of 300 mg per day (2).
For this reason, many organizations recommended limiting egg consumption to 2-3 whole eggs per week for many years. But this advice was challenged by newer research.
New Research Found No Link Between Egg Intake and Heart Disease
In the past few decades, several studies have found no association between moderate egg intake and the risk of heart disease in healthy people (3, 4, 5).
Some of these studies include:
- A 1999 analysis of over 117,000 adults found no link between egg intake and heart disease or stroke risk (5).
- A 2013 meta-analysis involving 263,938 participants found no association between egg consumption up to 1 egg/day and heart disease or stroke, except in those with diabetes (6).
- A 2018 study in 146,011 adults in China found that consuming up to 1 egg/day was linked to a lower risk of heart disease compared to rarely eating eggs (7).
Based on this evidence, guidelines have relaxed their limits on dietary cholesterol and egg intake over the past few years.
Current guidelines generally recommend limiting cholesterol intake to 300 mg per day or less for healthy people. Although this means restricting egg intake to 1-2 eggs per day, it allows plenty of room for including other cholesterol-rich foods in the diet as well (8).
For most healthy adults, eating up to 3 whole eggs per day is unlikely to significantly impact blood cholesterol levels or heart disease risk.
Health Benefits of Eggs
In addition to being nutrient-dense, eggs provide several important nutrients and may offer other advantages:
- High-quality protein: Eggs contain all 9 essential amino acids required to form complete protein, making them an excellent protein source (9).
- Brain health: Eggs are a good source of choline, an important nutrient for brain and nervous system function (10).
- Eye health: Lutein and zeaxanthin found in eggs help prevent eye diseases like cataracts and macular degeneration (11).
- Weight management: Due to their protein content, eggs may promote feelings of fullness and decrease calorie intake (12).
- Fetus development: Eggs are an important source of choline and other nutrients vital for fetal brain and spinal cord development (13).
Overall, eggs provide a very nutrient-dense food source and can be part of a healthy diet. Let’s take a closer look at their cholesterol content.
Dietary Cholesterol Has Minimal Impact on Blood Cholesterol
Although eggs are high in dietary cholesterol, research shows this has minimal effects on blood cholesterol levels for most people.
Here are some key points about dietary cholesterol and health:
- Saturated and trans fats have greater impacts on blood cholesterol levels than dietary cholesterol (14).
- Dietary cholesterol intake increases both LDL and HDL, which cancel out the effects on the ratio of total to HDL cholesterol, a key heart disease risk factor (15).
- Other factors like genetics, physical activity and body weight play a bigger role in influencing blood cholesterol levels (16).
- Your liver adjusts cholesterol production based on intake, which minimizes cholesterol fluctuations from food (17).
For these reasons, dietary cholesterol has a relatively minor effect on blood cholesterol levels and heart disease risk for most people.
However, some people are considered hyper-responders who experience more significant cholesterol changes from consuming high amounts of dietary cholesterol. For these individuals, minimizing cholesterol-rich foods may be more important (18).
Overall, limit your intake of foods high in saturated and trans fats first, then moderate your intake of dietary cholesterol to keep your blood cholesterol levels in check.
Populations That May Need to Limit Egg Intake
While moderate egg intake is likely safe for most healthy people, certain populations may need to be more mindful of their intake.
Individuals who may need to limit egg consumption include:
- Those with diabetes. Some studies link more frequent egg consumption with an increased risk of heart disease in diabetics (6).
- People with high cholesterol. Those with high cholesterol or on cholesterol-lowering medication should be more cautious about frequent egg intake.
- Older adults. The elderly may absorb more dietary cholesterol than younger people (19).
- People with lifestyle risk factors. Individuals who are obese, smoke cigarettes, don’t exercise or have other risk factors may also consider limiting egg intake.
For these populations, limiting daily egg intake to 1 whole egg or fewer is likely wise.
Of course, there are always individual differences based on genetics, metabolism and lifestyle habits. Checking with your healthcare provider is recommended if you have any concerns.
Are Some Types of Eggs Better Than Others?
You can purchase eggs from hens raised in several different ways:
- Conventional eggs: From hens raised in cages with no access to the outdoors.
- Free-range eggs: From hens with some access to the outdoors but still raised in crowded henhouses.
- Cage-free eggs: From hens raised in indoor henhouses with no cages.
- Pasture-raised eggs: From hens raised on open pastures with mobile henhouses.
- Omega-3 eggs: From hens fed flaxseed or marine algae to increase omega-3 fatty acids.
- Organic eggs: Must meet requirements for space per hen and access to the outdoors. Feed must be certified organic with no GMOs.
In terms of nutritional value, conventional, organic and omega-3 eggs are generally comparable (20).
Studies show eggs from pasture-raised hens may contain:
- More vitamin E and omega-3s (21, 22).
- Higher amounts of carotenoids linked to eye and heart health (23).
- Lower amounts of potentially harmful pollutants like PCBs (24).
So pasture-raised and organic eggs may provide some additional health benefits. However, well-conducted studies directly comparing the different types are still limited.
Overall, the most important factors are the total number of eggs consumed and any pre-existing health conditions. Focus on moderating your total weekly egg intake first, then consider upgrading to pasture-raised eggs if they’re accessible and fit within your budget.
Are Raw Eggs Safe to Eat?
Raw eggs may contain bacteria called Salmonella that can cause food poisoning. Symptoms include stomach cramps, nausea, vomiting, fever and diarrhea (25).
Thankfully, Salmonella contamination is uncommon in commercially produced eggs, occurring in only around 1 in every 20,000 eggs (26).
To reduce your risk of foodborne illness, healthy adults should only eat raw or undercooked eggs produced through pasteurization or from chickens certified Salmonella-free (27).
However, children, pregnant women, older adults and those with weakened immune systems should avoid raw or undercooked eggs completely.
Additionally, make sure to follow proper food handling and preparation practices, like avoiding cross-contamination between raw eggs and cooked foods.
How Many Eggs Can You Eat If You’re Healthy?
Based on the research, here are some general recommendations for egg intake depending on your health:
For healthy adults:
Up to 3 whole eggs per day can be safely consumed as part of a healthy diet. This allows room for eating other cholesterol-rich foods and provides optimal nutrition.
Occasionally eating more eggs, such as 4–6 per day, is unlikely to significantly increase heart disease risk. However, moderation to an average of 1–2 eggs per day may be wise.
For those with high cholesterol or heart disease risk:
Limit your egg intake to 1 whole egg or fewer per day on average. Check with your healthcare provider for specific advice tailored to your medical history and genetic risk.
For diabetics:
Limit egg consumption to 3–4 per week. Again, discuss specifics with your doctor based on your cholesterol levels and other individual health factors.
Keep in mind that egg whites still provide quality protein once separated from the yolk. So eating egg whites may provide a protein source when limiting yolk intake due to dietary cholesterol concerns.
Here is an example of how many boiled eggs you can eat in a day based on your health status:
| Health Status | Recommended Daily Intake |
|---|---|
| Healthy Adult | 2-3 eggs |
| Moderately Elevated Cholesterol | 1 egg or fewer |
| Diabetes | 3-4 eggs per week |
Of course, the total number should be balanced with your overall diet, medical needs and genetic risk factors.
Potential Downsides of Eating Too Many Eggs
Eating too many eggs, especially on a regular basis, may lead to a few potential health concerns:
- High cholesterol intake: Consuming more than the recommended amount of dietary cholesterol per day (300 mg) can negatively impact blood cholesterol levels in some people.
- Increased heart disease risk: People with diabetes, high cholesterol or hypertension may increase their risk of heart disease by eating more than 1 whole egg per day.
- Vitamin overload: Many egg nutrients like vitamins A and D are fat soluble and can build up to excess levels in your body if over-consumed (28).
- Food intolerances: Some people may experience immunoglobulin E (IgE)-mediated egg allergies or less common intolerances like egg protein enterocolitis syndrome.
Consuming too many eggs may also promote weight gain if you exceed your calorie needs. Like most foods, eggs are best consumed in moderation as part of a nutrient-dense diet.
Healthy Ways to Eat Eggs
Here are some healthy ways to enjoy eggs:
- Boiled, poached, fried or scrambled for breakfast
- Omelets or frittatas packed with veggies
- Eggs baked with avocado and vegetables
- Hard-boiled eggs as snacks
- Salads topped with boiled, poached or fried eggs
Avoid adding unnecessary calories by using healthy cooking methods like boiling, poaching, baking or pan frying with minimal added fat.
Also limit processed foods that contain eggs like pastries, pancakes, biscuits and egg-based desserts, as these provide extra sugar and fat.
The Bottom Line
Based on the research, here is a summary:
- For most healthy adults, eating up to 3 eggs per day can be part of a nutritious diet, but a daily average of 1–2 eggs may be best.
- People with certain conditions like diabetes or high cholesterol should limit total egg intake to 1 per day to be cautious.
- Choose boiled, poached or fried eggs prepared with minimal added fat or oil for healthy ways to enjoy them.
- Overall, moderation is key. Include eggs as part of a balanced diet based on your personal health factors.
While eggs can fit into a nutritious eating pattern, those with high cholesterol or other risk factors may need to limit their intake. Talk to your healthcare provider about how dietary changes like limiting eggs may impact your health.