For most healthy people, yes. Eggs are cheap, quick to cook and one of the most nutrient-dense foods you can buy. A large egg has about 72 calories and 6 g of high-quality protein, plus vitamin B12, vitamin D, selenium and choline, according to USDA FoodData Central. The old worry was cholesterol, since one large egg contains about 186 mg. For most people, though, cholesterol in food has a smaller effect on blood cholesterol than saturated fat does, and a large analysis of long-term research found that eating up to one egg a day wasn’t linked with a higher risk of heart disease or stroke. People with type 2 diabetes or high LDL cholesterol may want to be more moderate. What you eat alongside your eggs matters as much as the eggs themselves.
Egg nutrition
Values for a whole raw egg, from USDA FoodData Central:
| Nutrient | Per 100 g | Per large egg (50 g) |
|---|---|---|
| Calories | 143 kcal | 72 kcal |
| Protein | 12.6 g | 6.3 g |
| Fat | 9.5 g | 4.8 g |
| Saturated fat | 3.1 g | 1.6 g |
| Cholesterol | 372 mg | 186 mg |
| Choline | 294 mg | 147 mg |
| Vitamin D | 2.0 mcg | 1.0 mcg |
| Vitamin B12 | 0.89 mcg | 0.45 mcg |
| Selenium | 30.7 mcg | 15 mcg |
| Carbohydrate | under 1 g | under 1 g |
Most of the vitamins, minerals and choline sit in the yolk, along with all of the fat and cholesterol. The white is almost pure protein and water.
What eggs do well
Protein
Egg protein contains all the essential amino acids in proportions the body uses well. Two eggs give about 12 g of protein, a useful start to breakfast, especially for older adults, who need more protein to protect muscle. Our list of high-protein breakfast ideas has more options.
Vitamin B12
Vitamin B12 is found almost only in animal foods. A large egg gives about a third of the 1.5 mcg a day that adults need, which makes eggs helpful for vegetarians who eat them. Our guide to vitamin B12 explains who is most at risk of running low.
Vitamin D
Few foods contain vitamin D naturally, and eggs are one of them, though a single egg provides only a small part of the 10 mcg a day recommended by the NHS. Our guide to vitamin D sources explains why many people still need a supplement in winter.
Choline
Choline helps the body make cell membranes and a chemical messenger used by nerves. Egg yolks are one of the richest sources, and the US National Institutes of Health notes that choline needs rise in pregnancy.
Lutein and zeaxanthin
Egg yolks also contain lutein and zeaxanthin, the yellow pigments found in the retina. Amounts are small compared with leafy greens, but they’re absorbed well because the yolk contains fat.
Eggs and cholesterol
For decades, people were told to limit eggs because of their cholesterol. Advice has changed because blood cholesterol is influenced more by saturated and trans fats, and by genes, than by the cholesterol you eat. Harvard’s Nutrition Source describes dietary and blood cholesterol as only weakly related for most people.
A dose-response meta-analysis published in the BMJ, covering more than 3 million person-years of follow-up, found that each extra egg a day wasn’t linked with heart disease (relative risk 0.99) or stroke (0.91). The same analysis found one exception: among people with diabetes, those who ate the most eggs had a higher risk of heart disease than those who ate the fewest. The authors called for more research on that group.
A 2020 science advisory from the American Heart Association reached a similar view, saying advice should focus on overall eating patterns rather than a single cholesterol number.
Who may want to be more careful
- People with type 2 diabetes, given the subgroup finding above. A few eggs a week as part of a balanced diet is a common middle path; ask your diabetes team.
- People with high LDL cholesterol or familial hypercholesterolemia, some of whom respond more strongly to dietary cholesterol. Follow the advice of your doctor or lipid clinic.
- Anyone eating eggs with plenty of bacon, sausages, butter and white toast, where the side dishes are the bigger problem.
How many eggs can you eat?
There’s no single limit that applies to everyone. For healthy adults, up to one egg a day sits comfortably within the evidence, and many people eat more without problems as part of a diet rich in vegetables, whole grains and unsaturated fats. If you eat several eggs a day, keep an eye on the rest of your saturated fat intake. Our guide to foods that lower cholesterol explains the bigger picture.
Healthiest ways to cook eggs
| Method | Notes |
|---|---|
| Boiled | No added fat. See our guide to how long to boil eggs. |
| Poached | No added fat, soft yolk. Our guide to poaching an egg shows how. |
| Scrambled | Healthy with a little oil or butter and a splash of milk. Add spinach or tomatoes. |
| Omelet or frittata | A good way to add vegetables. Try our spinach and feta frittata. |
| Fried | Fine occasionally. Use a small amount of olive oil in a non-stick pan. |
What makes an egg breakfast healthy or not is often the rest of the plate. Whole grain toast, avocado, tomatoes, mushrooms or a side salad make a more balanced meal than processed meat and buttered white bread.
Food safety
Raw and undercooked eggs can carry Salmonella, one of the most common causes of food poisoning worldwide, as the World Health Organization notes. Store eggs in the fridge, wash your hands after handling them, and don’t use cracked or dirty eggs. Pregnant women, babies and young children, older adults and people with weakened immune systems are usually advised to eat eggs cooked until the white and yolk are firm. In the UK, eggs with the British Lion mark are considered safe to eat runny for these groups. Our list of foods to avoid during pregnancy has the details.
Egg allergy
Egg allergy is one of the most common food allergies in young children, and many grow out of it. Symptoms can range from a rash to serious breathing problems. If you think your child reacts to eggs, talk to your doctor before cutting them out or reintroducing them.
Common questions
Are brown eggs healthier than white eggs?
No. Shell color depends on the breed of hen, not nutrition. What the hen eats has a bigger effect on the yolk.
Are omega-3 eggs worth buying?
They come from hens fed flaxseed or fish oil, so the yolks contain more omega-3 fats. The amount is useful but much smaller than in a portion of oily fish. Our guide to omega-3 foods compares sources.
Should I eat only egg whites?
There’s little reason to for most people. The yolk holds most of the vitamins, choline and flavor. If you’re cutting calories or fat, mixing one whole egg with two whites is a reasonable middle ground.
Are eggs good for weight loss?
They’re filling, low in calories and high in protein, so they can help as part of a lower-calorie diet. Our guide to eggs on keto covers low-carb meals.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
