Are Eggs Healthy? Nutrition, Cholesterol & Heart Health

Are eggs healthy? For most people, eggs can be a nutritious part of a balanced diet. They provide high-quality protein along with nutrients including vitamin D, vitamin B12, folate, iodine, selenium, iron and choline. Eggs also contain dietary cholesterol, but the relationship between eggs, blood cholesterol and heart health is more nuanced than the old idea that eating cholesterol automatically causes high blood cholesterol.

Quick Answer: Are Eggs Healthy?

Yes, eggs can be a healthy food for most people. The Heart Foundation includes eggs as part of a heart-healthy eating pattern and notes that dietary cholesterol in eggs does not raise blood cholesterol as much as foods high in saturated and trans fats. However, people with heart disease, high LDL cholesterol or type 2 diabetes are advised to eat no more than seven eggs per week.

What nutrients are found in eggs?

Eggs pack a substantial amount of nutrition into a relatively small serving. Australian nutrient analysis reports that a two-egg serve provides about 12.7 grams of protein, as well as vitamin D, vitamin A, vitamin E, vitamin B12, folate, iodine, selenium, iron, phosphorus and choline.

Egg protein contains all nine essential amino acids. That makes eggs a useful protein option for meals, particularly when combined with vegetables, wholegrains and other minimally processed foods.

Are eggs a good source of protein?

Yes. Two eggs provide approximately 12.7 grams of protein. Protein contributes to the growth, maintenance and repair of body tissues, including muscle. For active people, the overall amount and distribution of protein across the day matters more than relying on any single food.

Do eggs raise cholesterol?

Egg yolks contain cholesterol, but dietary cholesterol and blood cholesterol are not the same thing. The Heart Foundation explains that cholesterol in eggs generally has less effect on blood cholesterol than foods high in saturated and trans fats.

Your overall dietary pattern matters. Foods eaten alongside eggs can make a significant difference. Eggs with vegetables, wholegrain toast and avocado are very different nutritionally from a meal built around eggs, bacon, sausages, butter and refined carbohydrates.

Are eggs good for heart health?

For most healthy people, eggs can be included within a heart-healthy eating pattern. The Heart Foundation describes eggs as having a neutral effect on heart health when considered as a protein source.

There is an important exception. If you have heart disease, high LDL cholesterol or type 2 diabetes, current Australian Heart Foundation advice is to eat no more than seven eggs per week. Individual needs can vary, so people managing these conditions should follow advice from their doctor or Accredited Practising Dietitian.

How many eggs can you eat?

There is no single number that is right for everybody. For most healthy Australians, the Heart Foundation does not set a specific weekly egg limit. The recommendation changes for people with heart disease, high LDL cholesterol or type 2 diabetes, for whom no more than seven eggs per week is advised.

Rather than focusing only on the egg count, consider your complete eating pattern: vegetables, fruit, wholegrains, legumes, nuts, seeds, fish, healthy oils and minimally processed foods all contribute to diet quality.

What about vitamin D, B12 and choline?

Eggs contribute several nutrients that can sometimes be overlooked. Australian egg nutrient analysis shows that eggs provide vitamin D, B12 and choline, among other nutrients. Choline plays roles in normal cell function, the nervous system and liver function.

That does not mean eggs prevent specific diseases or that eating more is always better. Nutrition works through the overall dietary pattern rather than one individual “superfood”.

Does egg colour or yolk colour make a nutritional difference?

Shell colour is mainly determined by the breed of hen and is not a reliable measure of nutritional quality. Yolk colour can vary according to the hen’s diet. Neither a brown shell nor a darker yolk automatically makes an egg healthier.

Should you eat eggs raw or undercooked?

Food safety matters. Food Standards Australia New Zealand identifies Salmonella as the main microorganism of concern with eggs and notes a potential risk from raw or lightly cooked eggs. Cooking significantly reduces that risk.

This is one area where I would change the advice from the original version of this article. I would not recommend deliberately undercooking eggs simply to try to preserve nutrients. Safe preparation is particularly important for people who may be more vulnerable to foodborne illness.

How should eggs be stored?

Follow the storage directions on the carton and good food-safety practices. Avoid cracked or visibly dirty eggs, keep eggs protected from contamination and pay attention to use-by or best-before information. If you are preparing foods that use raw egg, additional care is warranted.

What is the healthiest way to eat eggs?

Think about the whole meal. Try eggs with vegetables, mushrooms, spinach, tomatoes, avocado or wholegrain toast. Poaching, boiling or scrambling eggs with minimal added saturated fat can all work well.

If you are interested in the fats you use for cooking, see my guide to healthy and unhealthy cooking oils.

For further evidence-based guidance, see the Heart Foundation’s heart-healthy eating guidance and FSANZ information on egg food safety.

Frequently Asked Questions About Eggs

Are eggs healthy to eat every day?

For most healthy people, eggs can fit into a balanced diet. People with heart disease, high LDL cholesterol or type 2 diabetes should follow the Heart Foundation recommendation of no more than seven eggs per week.

Are egg whites healthier than whole eggs?

Egg whites provide protein with very little fat, while the yolk contains many of the egg’s vitamins, minerals, fats and choline. Which is more appropriate depends on your overall diet and individual health needs.

Do eggs cause high cholesterol?

Eggs contain dietary cholesterol, but saturated and trans fats generally have a greater effect on blood cholesterol. Individual responses and health conditions vary, so people with elevated LDL cholesterol should seek personalised advice.

Are brown eggs healthier than white eggs?

No. Shell colour mainly reflects the breed of hen and does not indicate that one egg is inherently healthier than another.

Are raw eggs healthier?

There is no good reason to accept the additional food-safety risk simply to eat eggs raw. FSANZ notes that raw and lightly cooked eggs can carry a risk of Salmonella and that cooking significantly reduces this risk.

A practical approach to eggs

Eggs are nutritious, convenient and versatile, but they do not need to be treated as either a miracle food or something to fear. For most people, they can sit comfortably within a varied diet built around whole and minimally processed foods.

“When I look at a food like eggs, I’m less interested in calling it ‘good’ or ‘bad’ and more interested in how it fits into the person’s overall diet, health and lifestyle.” — Mick Jordan

About Mick Jordan

Mick Jordan is a naturopath and Sports and Remedial Massage Therapist based in Brighton, Melbourne, with more than 30 years’ experience in natural therapies. He has a particular interest in nutrition, digestive health, sports performance and recovery, and takes an individual approach to helping clients improve their health and wellbeing.

Disclaimer: This article provides general health and nutrition information and is not a substitute for individual medical advice. If you have high cholesterol, heart disease, diabetes, food allergies or another medical condition, speak with your doctor or an appropriately qualified health professional about your individual needs.