From the Guidelines
For a healthy individual, consuming up to three servings of two eggs per week, or one egg per day, is recommended. This guideline is based on the most recent evidence from a 2022 study published in Cardiovascular Research 1, which suggests that moderate egg consumption does not significantly increase the risk of fatal or non-fatal coronary heart disease (CHD) in the general population.
Key Points to Consider
- The study found a non-linear dose/response relationship between egg consumption and CHD risk, indicating that the risk may increase with larger consumption 1.
- Dietary cholesterol, found in high amounts in eggs, may contribute to rising plasma cholesterol levels, but the response to dietary cholesterol is variable and partly under genetic control 1.
- For most people, the plasma cholesterol increase elicited by a dietary cholesterol content of 300–600 mg/day (corresponding to three servings of two eggs per week) is small 1.
Special Considerations
- Individuals with hyperlipidaemia or diabetes should exercise more caution with egg consumption, as should populations with a western dietary pattern rich in foods with a high content of saturated fatty acids (SFAs) 1.
- In such cases, it may be wise not to exceed a weekly consumption of three eggs 1.
Nutritional Benefits of Eggs
- Eggs are a highly nutritious food, providing high-quality protein, vitamins (especially B vitamins and vitamin D), minerals, and antioxidants like lutein and zeaxanthin, which benefit eye health 1.
From the Research
Recommended Weekly Intake of Eggs
The recommended weekly intake of eggs for a healthy individual is not strictly limited, as previous guidelines have been revised.
- According to 2, the 2015-2020 Dietary Guidelines for Americans removed the recommendation of limiting cholesterol intake to no more than 300 mg per day.
- A study published in 3 mentioned that in 1968, the American Heart Association recommended consuming no more than 3 eggs per week, but this recommendation has been reevaluated.
- Research published in 4 found no significant association between egg consumption and risk of coronary heart disease (CHD) or stroke in healthy men and women, suggesting that consumption of up to 1 egg per day is unlikely to have a substantial impact on CHD or stroke risk.
- A review published in 5 stated that the epidemiologic literature does not support the idea that egg consumption is a risk factor for coronary disease, and there is no reason to think that a healthy eating pattern could not include eggs.
- A study published in 6 found that consuming 3 eggs per day downregulates cholesterol synthesis without changing the LDL/HDL ratio, suggesting that dietary cholesterol from eggs may regulate endogenous synthesis of cholesterol.
Key Findings
- Egg consumption is no longer strictly limited, and the focus has shifted to promoting healthy eating patterns.
- The available evidence suggests that moderate egg consumption, up to 1 egg per day, is unlikely to have a substantial impact on CHD or stroke risk in healthy individuals.
- The relationship between egg consumption and cardiovascular disease risk is complex and may depend on various factors, including overall diet and individual health status.