Eggs — how many a day is okay?
Eggs are the cheapest, easiest protein to find. They’re also the food that most often comes with the question “how many a day is okay?”. This guide covers what’s in them and how cholesterol advice has changed over time.
Nutrition facts
| Nutrient | Per 100 g | 1 egg (about 50 g) |
|---|---|---|
| Calories | about 143 kcal | about 72 kcal |
| Protein | about 12.6 g | about 6 g |
| Fat | about 9.5 g | about 5 g |
| Carbohydrate | about 0.7 g | about 0.4 g |
Eggs contain all the essential amino acids in good balance, so they’re often used as the reference food when rating protein quality. The yolk also contains vitamins A·D·B12, choline and more.
Why the cholesterol story changed
For a long time, “no more than 1 egg a day” was the rule. 1 egg has about 180–200 mg of cholesterol, and older dietary guidelines limited cholesterol to 300 mg a day or less.
As research built up, it became clear that cholesterol from food affects blood cholesterol less than expected. Saturated fat has a bigger effect on raising LDL cholesterol in the blood. So several standards, including the US Dietary Guidelines, dropped specific numeric limits for cholesterol and shifted their advice toward overall eating patterns and saturated fat.
1 egg has only about 1.6 g of saturated fat; most of the rest of its fat is unsaturated.
So how many should you eat?
| Situation | General advice |
|---|---|
| Healthy adults | About 1 a day is considered fine |
| Very active people | Adjust within your overall diet; using egg whites is another option |
| Heart disease · high cholesterol | Limiting yolks is recommended. Talk to a professional |
| Diabetes | Same as above |
What matters more than the number of eggs is what you eat with them. 2 boiled eggs and eggs fried in butter with bacon and sausage are completely different meals. Looking at where your saturated fat comes from is more useful.
Why they’re great for meal planning
- The easiest to cook — boiling is all it takes
- Available at convenience stores, so they’re a good backup
- They keep you full for a long time — especially useful at breakfast
- Cheap, so they fit a budget meal plan
Breakfast is where most people fall short on protein. Just boiling 2 eggs in advance gives you 13 g of protein for the day.
FAQ
Is it better to eat only the whites and throw away the yolks?
It can be a way to cut calories, but you also throw away the yolk’s vitamins and micronutrients. Unless you have a specific reason, we recommend eating the whole egg.
Can I eat them every day?
For healthy adults, about 1 a day, every day, is generally considered fine. It can depend on your health, though, so if you have a medical condition, talk to a professional.
Is there a big difference between boiled and fried eggs?
The egg is the same, but the oil you cook it in adds calories — 1 tablespoon of oil is about 120 kcal. If you’re watching calories, boiling them or cooking them with a little water is better.
What can I eat instead if I’m allergic to eggs?
Tofu, chicken breast, canned tuna and Greek yogurt are good alternatives. If you enter your allergies, the meal planner leaves eggs out automatically.
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⚕️ This service provides general nutrition information and does not replace medical diagnosis or treatment. If you have a medical condition or take medication, please consult a professional.