From the Guidelines
The recommended daily egg consumption for a healthy adult is up to one egg per day, as this balance allows for the nutritional benefits of eggs while minimizing potential health risks, as supported by the most recent evidence from 2022 1. This recommendation is based on the findings that moderate egg consumption, defined as up to one egg per day, does not significantly increase the risk of fatal or non-fatal coronary heart disease (CHD) in most people, according to a study published in Cardiovascular Research 1. Key points to consider when consuming eggs include:
- Eggs are a good source of high-quality protein, vitamins, and minerals, but they are also relatively high in cholesterol, with about 186mg per large egg.
- The impact of dietary cholesterol on blood cholesterol levels is variable and partly under genetic control, with most people being "normal responders" who experience only a small increase in plasma cholesterol from dietary cholesterol.
- Individuals with certain health conditions, such as hyperlipidemia or diabetes, may need to be more cautious with egg consumption and should consult their healthcare provider for personalized advice.
- Preparation methods can also impact the healthiness of eggs, with boiled, poached, or scrambled eggs being better options than fried eggs with added fat.
- Overall dietary pattern and total cholesterol intake from all food sources should also be considered when incorporating eggs into your diet, as recommended by the American Heart Association 1.
From the Research
Recommended Daily Egg Consumption
The recommended daily egg consumption for a healthy adult is a topic of ongoing debate. According to various studies, here are some key points to consider:
- A study published in 2018 found that up to seven eggs per week can be safely consumed, but for patients with established cardiovascular disease or type 2 diabetes, egg consumption should be accompanied by a healthy lifestyle 2.
- Another study published in 2022 suggested that eggs can be consumed in low to moderate amounts (≤1 egg/d) as part of a healthy diet, as higher egg consumption was not associated with an increased risk of mortality from all causes, cardiovascular disease, coronary heart disease, stroke, or respiratory disease 3.
- A 2017 study compared the effects of consuming two eggs per day or a heart-healthy oatmeal breakfast on biomarkers of cardiovascular disease risk and satiety measures, and found that two eggs per day did not adversely affect the biomarkers associated with cardiovascular disease risk, but increased satiety throughout the day in a young healthy population 4.
- A systematic review and meta-analysis published in 2021 explored the association between egg consumption and overall cardiovascular disease events, and found that higher egg consumption (more than 1 egg/day) was not associated with significantly increased risk of overall cardiovascular disease events, but was associated with a significantly decreased risk of coronary artery disease 5.
Key Findings
Some key findings from these studies include:
- The 2015-2020 Dietary Guidelines for Americans removed the recommendation of limiting cholesterol intake to no more than 300 mg per day, but advised that individuals should eat as little dietary cholesterol as possible while consuming a healthy eating pattern 6.
- High-quality intervention studies have found nonsignificant effects of increasing the consumption of eggs on risk markers for cardiovascular disease and type 2 diabetes in healthy subjects and subjects with type 2 diabetes 2.
- Dietary patterns, physical activity, and genetics affect the predisposition of cardiovascular disease and type 2 diabetes more than a single food item like eggs 2.