Is It Safe to Eat Eggs Every Day?
Like many good things, eggs should be consumed in moderation. Here's what that means.
Eggs are certainly a healthy food, but many folks are worried about the cholesterol that comes with them. A common question that many ask is if it’s healthy to eat eggs every day? Here’s a look at recommendations for leading health authorities.
Are Eggs Healthy?
Before looking at the recommendations set forth by the American Heart Association (AHA) Nutrition Committee, here’s a look at how nutrient packed eggs are. One large egg provides 70 calories, 6 grams of high quality protein, and is a good source of eight essential nutrients and carotenoids lutein and zeaxanthin — for about 15 cents each. Don’t toss that golden yolk as close to half of the egg’s protein is in there! In addition, the combined nutrients in eggs can help support brain, eye, and muscle health and may play a role in weight management.
How Many Eggs Can You Eat Per Day?
In 2019, the AHA Nutrition Committee published a science advisory on Dietary Cholesterol and Cardiovascular Risk. The science advisory committee recommends heart healthy eating patterns such as the Mediterranean-style and DASH (Dietary Approaches to Stop Hypertension)-style diets. When it came to eggs, the committee concluded the following:
- Healthy folks can include up to one whole egg per day in a heart-healthy dietary pattern.
- For older adults due to the fact that eggs carry tremendous nutritional benefits, are convenient and inexpensive, the recommendation is up to 2 eggs per day within a heart-healthy dietary pattern.
- Vegetarians who don’t eat meat-based cholesterol-containing foods may include more eggs in their diets as long as it is in moderation.
In the 2020-2025 dietary guidelines for Americans, eggs are included in all three recommended healthy eating patterns which include a healthy American, Mediterranean-style, and vegetarian eating pattern. In addition, because eggs are so dense in nutrients, it can help contribute to the health and well-being of Americans of all ages including:
- Eggs help maintain and repair muscles while supporting bone health at all stages of life. Most Americans don’t get enough vitamin D and the 2020-2025 dietary guidelines for Americans identified vitamin D as an under-consumed nutrient for all Americans. Eggs are one of the few natural food sources of vitamin D, providing 6% of the recommended daily amount.
- Eggs are encouraged for pre-teens and teens, especially girls, because they provide protein and choline which are under-consumed in this age group.
- Many older adults don’t get enough protein and vitamin B12, which eggs are a good source of.
Eggs are full of good-for-you nutrients and can be part of a heart healthy diet in moderation throughout every stage of life.
Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.
*This article was written and/or reviewed by an independent registered dietitian nutritionist.