Are Eggs Healthy? The Truth About Egg Nutrition

Are eggs good for you? First you hear they are, next you hear they aren’t…but egg nutrition shouldn’t be confusing! Learn more from a registered dietitian to decide if eggs are a healthy choice for you, plus find plenty of recipe inspiration for cooking with eggs.

Egg Nutrition Overview: Nutrient Breakdown

First things first: let’s cover the basics of egg nutrition! It’s no secret eggs are a good source of protein. But that isn’t the only claim to fame. A large egg provides:

• 6 grams of protein
• 5 grams of fat
  • 1.5 grams of saturated fat
  • 1 gram of polyunsaturated fat
  • 2 grams of monounsaturated fat
• 185-200 milligrams of cholesterol
• 70 calories (Source: Egg Nutrition Center)

You might be focusing on getting more protein in your diet or eating for heart health. But don’t just focus on the macronutrients, the micronutrients matter, too! Here’s a list of key nutrients found in eggs:

• Vitamin A, a fat-soluble vitamin that supports skin health, eye health, and acts as an antioxidant
• Vitamin B12, is found only in animal products or supplements. Vitamin B12 from eggs can protect against a form of anemia in plant-based and vegetarian diets
• Vitamin D, another fat-soluble vitamin that isn’t found in many foods. Eggs are one of them, but only so long as you eat the yolks
• Vitamin E, another fat-soluble vitamin that acts as an antioxidant and may help combat inflammation in the body
• Folate, an important vitamin for brain and nerve health that’s especially important during pregnancy to reduce the risk of serious birth defects
• Iron, which helps red blood cells to transport oxygen throughout the body 
• Selenium, a mineral with an important role for multiple functions including antioxidant defense, thyroid function, immune health, and more
• Choline, a critical nutrient for brain development 
• Lutein and Zeaxanthin for eye health. These carotenoids may reduce the risk or delay the progression of age-related eye diseases like macular degeneration and cataracts 

Street Smart Nutrition Tip: The protein and fat in eggs also plays an important role in baking. But if you’re skipping eggs for any reason (or just can’t find them at an affordable price and need a replacement) check out this post about the best egg substitutes.

Cholesterol in Eggs — Is It Bad?

There’s been a lot of confusion about the cholesterol found in eggs. Let’s clear the air and share some facts about egg nutrition!

Cholesterol is important for building hormones and cell membranes, synthesizing vitamin D, and producing bile acids that help with digestion. The human body makes some of its own cholesterol, but we also get it from animal foods like meat, dairy, and eggs. 

In the past, we recommended a 300 mg of cholesterol per day. Back in the 1960s and 1970s, we were just starting to learn about the role of dietary cholesterol for atherosclerosis. Atherosclerosis is a condition where plaque builds up on the inside of arteries. This can happen anywhere in the body, but it can be especially risky when it restricts blood flow to the heart. If plaque breaks off, it can cause a clot or a complete blockage that causes a stroke or heart attack. There are other factors that raise or lower your heart disease risk. And as nutrition science advanced, we learned much more about dietary factors like cholesterol. 

By the time the 2010s came around, big changes were happening with cholesterol recommendations. In 2013, the American Heart Association (AHA) said, “There is insufficient evidence to determine whether lowering dietary cholesterol reduces LDL-c.” A few years later, in 2015, the Dietary Guidelines for Americans removed the 300 mg/day limit. The 2020-2025 dietary guidelines reviewed new science and concluded that eggs can be part of a healthy dietary pattern. 

For most people, dietary cholesterol has a relatively small impact on blood cholesterol levels. However, some people may be genetically predisposed to higher cholesterol, and thus an increased risk of heart disease. If this applies to you, it’s best to work with a registered dietitian as part of your healthcare team to personalize your diet based on what you need for short- and long-term heart health. 

The Bottom Line: Eating eggs does not increase your risk of cardiovascular disease. Eggs can be a nutritious food if you enjoy them and want to eat them. But if you have a family history of heart disease or genetic risk factors, you should talk to your healthcare team for personalized recommendations. 

Health Benefits of Eating Eggs

As a registered dietitian, I see many potential health benefits of adding eggs to your diet. Here are the top three that really stand out:

1. Powerful Protein: The protein from eggs is highly bioavailable, meaning it’s easy for your body to digest it and put it to work. This helps support muscle growth and repair. Whether you’re training for a new PR, trying to preserve lean body mass, supporting your immune system, or simply want to feel full and satisfied after eating, the protein in eggs can help.
2. Brain Health: It really comes down to choline, which is essential for brain health and development. Choline helps form acetylcholine, which is a neurotransmitter involved in memory and learning. So not only does choline help brain development during pregnancy and the first 100 days of life, but it can also support cognitive health as you age. Eggs are one of the best dietary sources of choline.
3. Eye Health: Our eyes can be damaged by exposure to blue light and oxidative stress from our environment or lifestyle. But the lutein and zeaxanthin in eggs act as antioxidants to reduce the risk of age-related macular degeneration (AMD) and cataracts.

We’re still learning more about egg nutrition, especially as it relates to other chronic diseases like diabetes. I’ll continue to update this post and share new information, but the health benefits of eggs likely outweigh the risks if you’re someone who wants to include them in your meals or recipes.

What about the yolks?

This is one of the most common questions I get as a registered dietitian: “Should I eat the whole egg?”

My answer is a resounding YES! The egg yolk contains about the same amount of protein as the egg whites. And it’s not just the protein — most of the essential nutrients listed above are in the yolk. That includes choline, selnium, lutein, zeaxanthin, and the fat-soluble vitamins. These nutrients can be found in other foods in varying amounts, but may not be as bioavailable or easy to absorb. For instance, lutein and zeaxanthin are also found in leafy greens but the fat in egg yolks helps with better absorption. 

When you toss the yolks, not only are you wasting food but you’re also missing out a lot of great egg nutrition. Thankfully we seem to be moving past the low fat/no fat craze of years past.

Unless you’re baking a recipe that specifically calls for only egg whites or egg yolks, go ahead and eat the whole egg.

Health Risks of Eating Eggs

We’ve already covered some notes about egg nutrition and cholesterol consumption, but are there other health risks to eating eggs?

If you’re allergic to eggs, yes. Eggs are one of the top eight food allergens. They will be clearly labeled on food products or dishes, but if you have an egg allergy you should not include eggs in your diet. 

Likewise for vegan diets, as eggs are not a vegan food (some vegetarians choose to include them, though). Fortunately, there are many plant-based and vegan-friendly, egg-free substitutes for baking and cooking. 

What do egg carton labels mean?

Don’t feel bad if you’re confused looking at labels on egg cartons! They usually aren’t paired with a detailed description to let you know what you’re getting.

Here’s a transparent breakdown of some of the most common labels you’ll see on egg cartons:

• Cage-Free: Eggs laid by hens who aren’t kept in enclosures. They can roam around, nest, or perch depending on what’s provided, but it doesn’t necessarily mean they have access to outdoor space.
• Pasture-Raised: Eggs laid by hens living in a managed pasture. There’s no standard definition of “pasture-raised” but these hens spend most of their time outdoors. They may have a mandatory minimum amount of square footage or be brought indoors if the weather is unsafe. 
• Free-Range: Eggs laid by hens who have access to outdoor space. However, there’s no mandatory amount of time they have to spend outside and some hens prefer to stay indoors, either because of the “pecking order” or because that’s usually where they find their food and water.
• Certified Organic: Eggs laid by hens fed certified organic feed, are cage-free or free-range, and have access to the outdoors.
• Pasteurized: Similar to milk, eggs may be heated to a certain temperature for food safety purposes. The temp is high enough to kill pathogens, but not high enough to cook the egg.
• Fortified: Some eggs are nutritionally enhanced through the feed given to the hens who lay them. They may have higher amounts of certain nutrients and omega-3 fatty acids. It’s a little misleading since this is different from the process of fortifying foods by directly adding nutrients to the food itself, these eggs are a nutrient-dense food that can be part of a healthy diet.

How to tell if eggs are fresh?

You’ll also see an expiration or sell-by date on egg cartons. This tells grocery stores and retailers how long they can keep eggs on the shelf. However, eggs are safe to eat for 2-3 weeks after this date, so don’t throw them away unless there are cracks, damage, or other signs that the eggs aren’t safe to eat. 

And finally, some egg cartons advertise brown eggs instead of white eggs. This actually has nothing to do with quality or nutrition! It just means the eggs came from a slightly different breed of chicken. It’s totally up to you if you prefer brown eggs, white eggs, or either one. 

How to Include Eggs in a Balanced Diet

Pairing eggs with fiber-rich foods like vegetables or whole grains is an easy place to start! I also recommend cooking with healthy fats like olive oil to balance egg consumption for cholesterol levels and overall heart health.

For most healthy people, eating 1-2 eggs per day is no problem. But again, this depends on other factors so adjust as needed. 

And finally, don’t forget about food safety! Here are some best practices to reduce the risk of foodborne illness:

1. Keep store-bought eggs refrigerated. In the United States, commercially sold eggs are washed and cleaned. This reduces the risk of harmful bacteria like Salmonella but also makes the eggshells porous. Store at 40 degrees F or below once you get your eggs home from the grocery store. 
2. Wash your hands, utensils, and kitchen surfaces if they come into contact with raw eggs. 
3. Cook eggs properly, which is 160 degrees F internal temperature for mixed dishes (like frittatas, omelets, or casseroles). 

Following these steps helps ensure eggs are safely prepared, minimizing the risk of foodborne illness while enjoying their nutritional benefits.

Recipe Inspiration for Cooking with Eggs

They don’t call them “incredible, edible eggs” for nothing! Eggs are versatile and take virtually no time at all to cook. It’s no wonder they’re so popular in many dishes around the world. 

My current favorite way to enjoy them is adding a 7-Minute Egg with a jammy yolk to homemade ramen bowls. But if you’re looking for more recipe ideas, check out this list:

• Summer Vegetable Frittata with Sweet Corn and Zucchini
• Scrambled Egg Breakfast Tacos
• Breakfast Quesadillas with Steak and Eggs
• Spicy Harissa Oatmeal with Eggs

Now you can better answer the question, “Are eggs healthy?” I hope this post provided plenty of information about the health benefits of eggs (and the potential risks) and what to look for when you’re shopping or deciding what to eat.

As always, thanks for stopping by the Street Street Smart Nutrition blog. Cheers to more fearlessly nourishing meals!

Disclosure: This post was created in partnership with Egg Nutrition Center, and originally published in October 2018. I was compensated for my time. Since then, updates have been made to reflect the current evidence and nutrition science about the health benefits of eggs. As always, all opinions are my own.