Eggs are a nutritious food and important source of protein. Many people wonder how many eggs they can eat daily while staying healthy. This article reviews how many eggs per day is too much.
Quick answers
The quick answers to how many eggs per day is too much are:
- Most healthy people can eat up to 1 whole egg per day without increasing heart disease risk.
- Eating up to 3 whole eggs per day is unlikely to increase heart disease risk in healthy people.
- Eating more than 3 eggs per day may increase heart disease risk in some people due to the high dietary cholesterol.
- People with diabetes, heart disease, or high cholesterol should limit egg intake to no more than 2 per day.
Nutrition facts for eggs
Chicken eggs are high in protein and many vitamins and minerals, but also high in cholesterol. Here are some key nutrition facts for eggs (1):
- Calories: 71 kcal
- Protein: 6 grams
- Fat: 5 grams
- Saturated fat: 1.6 grams
- Cholesterol: 186 mg (62% DV)
- Calcium: 25 mg (2% DV)
- Iron: 0.8 mg (4% DV)
- Potassium: 63 mg (2% DV)
- Vitamin A: 260 IU (5% DV)
- Vitamin B12: 0.5 mcg (8% DV)
As you can see, one large egg contains only 71 calories, making eggs a low-calorie source of protein. However, the 186 mg of cholesterol is 62% of the recommended 300 mg daily limit.
Are eggs healthy?
Despite their high cholesterol content, eggs are considered a healthy food for most people. Here’s why (2, 3):
- High in protein: Eggs provide 6 grams of high quality protein per large egg, making them an excellent source of this important nutrient.
- Nutrient dense: Eggs contain vitamin A, selenium, riboflavin, and many other nutrients. Just one egg provides 10% or more of the Daily Value (DV) for several vitamins and minerals.
- Promote fullness: The protein and fat in eggs help you feel more full and satisfied after eating compared to many other foods.
- Support muscle strength: The high quality protein in eggs provides amino acids that help maintain and build muscle mass.
- Brain health: Eggs are a good source of choline, an important nutrient for brain, liver, and fetal development.
So while eggs are high in cholesterol, they provide many beneficial nutrients and promote fullness. For most people, moderate egg intake can be part of a healthy diet.
Do eggs increase heart disease risk?
The main concern with eating eggs is their high cholesterol content. Dietary cholesterol was believed to raise blood cholesterol and promote heart disease. However, research shows that dietary cholesterol has a smaller effect than previously thought (4).
The liver produces large amounts of cholesterol, and eating extra dietary cholesterol does not dramatically raise blood cholesterol levels for most people. Plus, some forms of cholesterol, like the cholesterol found in eggs, may not affect blood cholesterol as much as cholesterol from other foods.
So how do eggs affect heart disease risk? Here’s what the research shows (5, 6, 7):
- Up to 1 egg per day – Eating up to 1 egg per day does not seem to increase heart disease risk in healthy people.
- Up to 3 eggs per day – Eating up to 3 eggs per day is unlikely to affect heart health for most healthy men and women.
- More than 3 eggs per day – Eating more than 3 eggs per day may increase heart disease risk in some people due to the high dietary cholesterol.
Overall, moderate egg intake of about 1-3 eggs per day is considered safe for most healthy people. Only very high egg or cholesterol intake is linked to increased cardiovascular risks.
Eggs and cholesterol levels
Do eggs raise cholesterol levels? Research shows eggs have little effect on blood cholesterol for most people (8).
However, about a quarter of people are considered “hyper-responders.” This means their blood cholesterol goes up more in response to dietary cholesterol. Hyper-responders may need to limit egg intake to avoid high cholesterol levels.
In one study, eating 2 eggs per day for 6 weeks increased total and LDL cholesterol levels more in hyper-responders compared to normal-responders (9).
Egg intake also raises the size of LDL cholesterol particles in some people, which may increase heart disease risks (10).
Overall, eggs may lead to higher total and LDL (bad) cholesterol levels in about one quarter of people. But the rest of the population sees little effect.
Should you limit egg intake?
People who may need to limit egg intake include:
- Those with high blood cholesterol or heart disease – Eating more than 3 egg yolks per week may increase heart disease risks in these groups.
- People with diabetes – Some studies link higher egg intake to increased heart disease risk in diabetics. Limiting to no more than 2 eggs per day may be prudent.
- Hyper-responders – Those who experience large increases in cholesterol levels from eating eggs may consider reducing intake.
For most of the population, moderate intake of 1-3 eggs per day is considered safe. But some people should limit their intake due to concerns about cholesterol and effects on heart health.
Eggs and heart disease: What does the research say?
Numerous studies have examined egg intake and heart disease. Here’s a summary of some major research on eggs and heart health:
- No association in healthy people: Most studies find no association between moderate egg intake up to 1 egg per day and heart disease risk in healthy people (11, 12).
- Potentially increased risk at >3 eggs: Eating more than 3 eggs per day may increase heart disease risk by raising cholesterol levels in some people. But other studies see no effects even at higher intakes (13).
- Higher risk in diabetics: Some studies show increased heart disease risk with higher egg intake in people with diabetes. Limiting eggs may be prudent for this population (14).
Overall, research suggests links between high egg intake and increased heart risks are most consistent in diabetics. But no clear association has been found for moderate intake in healthy populations.
Eggs are healthy in moderation
Based on the research, here are some key points about how many eggs per day is too much:
- Most healthy people can safely eat up to 1 whole egg per day without increasing risks of heart disease.
- Intake of up to 3 eggs per day is unlikely to increase heart disease risks in healthy people.
- Eating more than 3 eggs per day may increase heart disease risk in diabetics and hyper-responders due to effects on cholesterol.
- People with cardiovascular disease or diabetes should limit egg intake to no more than 2 per day unless otherwise advised.
- Eating eggs as part of a diet low in saturated fats and rich in vegetables is associated with the lowest heart disease risks.
While eggs are high in cholesterol, their effects on blood cholesterol and heart health are minimal for most people eating moderate amounts. At intakes up to 1 to 3 eggs per day, eggs can be part of a healthy diet.
Tips for eating eggs
Here are some tips for eating eggs as part of a healthy diet:
- Limit your intake to 1 whole egg per day if at risk for heart disease due to conditions like diabetes.
- Eat eggs with vegetables, whole grains, fruits, and low-fat dairy for balanced nutrition.
- Use low-fat cooking methods like poaching, hard-boiling, or scrambling instead of frying in butter or oils.
- Limit intake of processed foods made with eggs like baked goods, pancakes, and waffles to occasional treats.
- Avoid adding extra salt, cheese, or fatty meats like sausage and bacon to eggs.
- Eat the egg white rather than the yolk if watching cholesterol intake.
- Substitute 2 egg whites for 1 whole egg in baking.
- Check with your doctor about specific egg intake recommendations.
Takeaway
Most healthy people can eat 1 to 3 eggs per day as part of a nutritious diet. Intakes above 3 eggs per day are more likely to impact blood cholesterol levels and increase heart disease risk.
People with conditions like diabetes and hyper-responders may need to limit egg intake to fewer than 2 per day. As long as eggs are consumed in moderation as part of an overall healthy diet, eggs can be part of heart-healthy way of eating.
| Population | Recommended Maximum Eggs Per Day |
|---|---|
| Healthy people | 3 eggs |
| People with diabetes or heart disease | 2 eggs |
| Hyper-responders (high cholesterol) | 2 eggs |
Frequently asked questions
Are eggs healthy or unhealthy?
Eggs are considered a healthy food for most people, even though they are high in cholesterol. They provide good nutrition and promote fullness. Moderate intake up to 3 eggs per day is unlikely to increase heart disease risk in healthy people.
Can eggs really raise cholesterol?
Eggs may cause a mild increase in total and LDL (bad) cholesterol in some people known as hyper-responders. But they don’t seem to raise cholesterol significantly for most healthy people eating 1-3 eggs per day.
Should I limit eggs if I have high cholesterol?
If you have high blood cholesterol or heart disease, limiting egg intake to 2 or fewer per day is recommended. The high cholesterol content may exacerbate these conditions. Talk to your doctor about specific limits based on your health.
Are egg yolks or whites worse for cholesterol?
The majority of an egg’s cholesterol is found in the yolk. Eating just egg whites will significantly reduce your dietary cholesterol intake from eggs. But even whole eggs are unlikely to substantially raise cholesterol for healthy people at intakes of 1-3 per day.
How many eggs can I eat on a keto or low-carb diet?
Low-carb and keto diets emphasize eggs more than other eating patterns. Intakes up to 4 whole eggs per day are considered safe for most people on these diets. Limit to fewer eggs if you have a pre-existing health condition.
Do eggs raise the good or bad cholesterol?
Eggs mainly tend to raise LDL (bad) cholesterol levels, especially in hyper-responders. They don’t seem to significantly raise HDL (good) cholesterol. Eating reasonable amounts is unlikely to negatively impact most healthy people.
The bottom line
Eating up to 3 eggs per day can be part of a healthy diet for most people, providing beneficial nutrients like protein. While their cholesterol content may modestly increase cholesterol levels in some, eggs are not problematic for the majority of healthy people eating moderate amounts.
However, people with certain conditions like diabetes or hyper-cholesterolemia should limit intake to 2 eggs or fewer daily. As long as intake is moderate, eggs can be enjoyed as part of an overall balanced and healthy diet by most people.
