Can You Eat Eggs Every Day? Facts and Myths About Eating Eggs Eggs – Are They Healthy?

Egg Consumption Around the World

Egg consumption varies globally—just like the recommendations regarding them. These differences mainly result from local dietary habits. Europeans eat an average of 3.5 eggs per person per week. Danes consume the most—about 4.5 eggs weekly—while Poles eat just over 3 eggs a week.

Eggs and Cholesterol: Should You Be Concerned?

Eggs are well known for their significant cholesterol content, which led to their long-standing association with cardiovascular disease.
In the 1970s, the American Heart Association categorized eggs as a risk factor for such diseases. These recommendations are now outdated. Today, it’s understood that egg consumption does not cause cardiovascular disease.

Eggs are often a part of breakfast. What’s more concerning, however, is the combination of foods typically eaten with them. Pay attention to what accompanies eggs on your plate—it often includes:

• meats and meat products (e.g., sausage, bacon),
• fats (e.g., lard, butter),
• high-fat dairy (e.g., hard cheeses),
• and refined bread (e.g., toast).

These items (especially fatty meats, dairy, and butter) can negatively affect your lipid profile. When preparing breakfast, avoid combining multiple highly processed foods or those high in saturated fats.
Eggs themselves are healthy and do not significantly raise blood cholesterol levels.

Are Eggs Healthy? Why Are They Worth Eating?

A single chicken egg contains about 190 mg of cholesterol. However, the yolk has a favorable ratio of polyunsaturated fatty acids to cholesterol and the right amount of phospholipids. Eggs are also a source of:

• fat-soluble vitamins (A, D, E, K and B-complex),
• choline,
• high-quality protein,
• minerals (e.g., iron, zinc, phosphorus),
• and bioactive compounds (like lutein and zeaxanthin).

These nutrients support immunity, nervous system function, and metabolic processes. Substances in the yolk promote eye health and protect against eye diseases (e.g., age-related macular degeneration).

Moreover, eggs contain biologically active compounds with antioxidant, antimicrobial, immune-supporting, and anti-inflammatory properties. They have a highly beneficial effect on overall health.
Due to their amino acid composition, egg protein is considered a “reference protein”—containing all essential amino acids in ideal amounts and proportions for human needs.

How Many Eggs Can You Eat Per Week?

Recommendations for egg intake depend on individual health status.

Dietary Recommendations for Healthy Individuals
People who are healthy, physically active, at a normal weight, and follow a diverse, well-balanced diet generally have more efficient cholesterol metabolism. For them, excess dietary cholesterol is unlikely to significantly raise blood levels. Genetic factors also influence individual cholesterol responses.
For this group, the recommended limit is 7–10 eggs per week. In Poland, the 2017 dietary guideline suggests 7 eggs weekly, while U.S. recommendations allow up to 10.

Dietary Recommendations for At-Risk Groups
A large portion of the population struggles with overweight, obesity, hypertension, hypercholesterolemia, or type 2 diabetes—all of which raise cardiovascular disease risk. For these individuals, a lower egg intake is advised.

Scientific studies provide helpful insights. One 2013 meta-analysis tracked participants for over 17 years and found:

• Consuming 300 mg of cholesterol daily (regardless of saturated/trans fat intake) increases cardiovascular risk.
• Eating 3–4 eggs weekly is linked to a 6% higher risk of cardiovascular disease and 8% greater risk of death from any cause¹.
• Eating one egg daily is safe—even for people with type 2 diabetes or overweight.

More recent studies suggest people with heart disease, diabetes, or overweight should limit intake to 4–5 eggs per week²³⁴.
Experts also recommend choosing egg whites instead of whole eggs or consuming whole eggs in moderation. Dietary cholesterol reduction should involve limiting all cholesterol-rich foods (including red meat and processed foods), not just eggs.

Can You Eat Eggs Every Day? Summary

Research shows that eating one egg per day is safe for most people, regardless of health status. Eggs deserve a place in a healthy, balanced diet for both adults and children.
Modern nutritionists are moving away from strict limits on egg consumption. It’s more important to focus on other dietary components that negatively affect health and lipid profiles—like saturated and trans fats found in sweets, baked goods, fatty meats, and fast food.
Given the many nutrients eggs provide, experts suggest reducing other sources of dietary cholesterol instead.