How many is too many eggs?

How many eggs are too many?

There is no official upper limit on how many eggs people should eat per day or per week.

In the past, the American Heart Association (AHA) recommended that people eat no more than 3 eggs per week due to their cholesterol content.

This guideline significantly affected how many people ate eggs, and they gained a reputation for being unhealthy.

However, this advice was based on research that may not be accurate. More recent research suggests that, for most people, moderate consumption may be healthy as part of a balanced diet. A 2025 review found no strong evidence that egg consumption needs to be limited.

How much cholesterol do eggs contain?

One large egg yolk contains roughly 275 milligrams (mg) of dietary cholesterol. In the 2015–2020 edition of the Dietary Guidelines for Americans, this was close to the 300 mg daily limit.

The 2020–2025 edition of the Dietary Guidelines for Americans removed this specific recommendation, though, in light of new research. Egg whites do not contain any cholesterol.

Is cholesterol bad for you?

In the right amounts, cholesterol in the body is not necessarily harmful. Cholesterol is a fatty substance that performs a range of essential functions in the body, such as helping produce bile and vitamin D.

But high cholesterol in the blood can cause problems. Specifically, high low-density lipoprotein (LDL) cholesterol has links to CVD, heart attacks, and strokes.

The liver produces most of the body’s cholesterol, but it is also present in some foods. Previously, scientists believed that cholesterol in food directly corresponded to cholesterol in the blood.

Scientists now believe that the cholesterol people consume from food has only a small effect on their body’s cholesterol levels. Instead, the main dietary factor appears to be the amount of saturated fat.

Most foods containing cholesterol are also high in saturated fat. Eggs, on their own, are an exception to this and do not contain much of it. But the things people tend to eat with eggs, such as butter or bacon, are not.

Consuming dietary cholesterol and saturated fat together – such as eating bacon and eggs – may increase LDL cholesterol more than consuming them alone.

Are eggs bad for you?

Research on whether eggs can increase the risk of specific diseases has had conflicting results.

Cholesterol levels

Currently, experts generally agree that dietary cholesterol does not significantly affect blood cholesterol levels.

However, a large 2020 review and meta-analysis of prior research concluded that eating a higher number of eggs could increase LDL cholesterol levels. All of the studies in this review were short-term randomized controlled trials lasting no more than 1 year.

Additionally, a 2023 study notes that some people are hyperresponsive to cholesterol in food. For these people, limiting eggs and other cholesterol sources may be necessary.

CVD

A large 2019 study in the United States found that higher consumption of eggs linked to higher rates of CVD and death from any cause, with each additional half egg having measurable effects.

But a large 2021 study in China found that moderate egg consumption, of up to one per day, actually decreased CVD risk, mostly independently of other risk factors. A 2020 review using U.S. data also found no association between consuming up to 1 egg per day and CVD risk.

This suggests that moderation is key. While a high number of eggs may pose risks, moderate egg consumption appears to be of low risk.

Mortality

A 2025 review of past research found no difference in mortality rates between people who consumed the most or least eggs, including:

• CVD
• coronary heart disease
• stroke

However, the exception to this was in mortality due to cancer, which was higher in people who ate eggs. The authors say the certainty of the findings was “low to moderate”.

Benefits of eggs

Eggs consist mostly of protein that the body uses very efficiently, according to a 2021 review. They also contain a range of vitamins and minerals, including:

• vitamin A
• B vitamins
• vitamin D
• iodine
• folate
• choline

For many, eggs are an affordable source of nutrients essential for growth and development.

Healthier ways to eat eggs

To make the most of eggs’ benefits and minimize saturated fat, it may help to:

• use cooking methods that do not require fats, such as boiling or poaching
• when frying or scrambling, use healthy fats to cook them, such as olive oil
• pair eggs with mostly plant-based foods, such as avocado, mushrooms, whole grain toast, or vegetables
• switch red meat for leaner proteins, such as salmon

Who should avoid eggs?

People with egg allergies need to avoid eggs and foods that contain them. Some people also choose to avoid them due to a vegan diet.

Otherwise, most people can eat eggs safely, as long as they follow the food safety guidelines in their country.

For the U.S., the Food and Drug Administration (FDA) recommends:

• buying eggs from a refrigerator
• storing eggs in a refrigerator at home
• cooking through until the yolks are firm
• thoroughly cooking foods that contain eggs

For recipes that call for runny or uncooked eggs, such as homemade mayonnaise, always use eggs that have undergone treatment to kill Salmonella bacteria.

If a person has a health condition such as high cholesterol, CVD, or type 2 diabetes, they should seek advice from a doctor or dietitian.

Summary

Research into whether eggs pose risks is ongoing, and studies so far have yielded conflicting results.

Eating up to one egg daily may be healthy as part of a balanced diet, but excessive consumption may still affect cholesterol levels or CVD risk.

If a person is unsure, they can speak with a doctor or dietitian about whether they need to limit eggs. In moderation, and in combination with a balanced diet, they can be a valuable source of protein, vitamins, and minerals.