How many eggs can you eat?

Eggs are rightly considered one of the most nutritious and accessible foods. They are rich in proteins, fats, vitamins, minerals, and antioxidants, easy to cook, and have a long shelf life.

Nutritional Value per 100 g:

• Calories: 143 kcal

• Protein: 12.4 g

• Fat: 9.96 g

• Carbohydrates: 0.96 g

• Cholesterol: 411 mg

• Choline: 335 mg

• Vitamin A: 180 mcg

• Vitamin D: 2.46 mcg

• Vitamin B12: 1.02 mcg

• Selenium: 31.1 mcg

Eggs contain 18 amino acids, 11 minerals, and 28 vitamins, along with high-quality protein. Carotenoids like lutein and zeaxanthin support eye health, while choline is essential for brain function and development. The protein in eggs helps maintain muscle mass and promotes satiety, which is helpful for weight control. Additionally, eggs are considered one of the most eco-friendly animal-based protein sources.

The fats in eggs include both saturated and heart-healthy mono- and polyunsaturated fats.

Potential Risks of Overconsumption

Eggs are high in cholesterol (about 186 mg per yolk), but in most healthy individuals, eating one egg per day does not increase cholesterol levels significantly. What matters more is what you eat with the eggs — bacon, butter, white bread, and pastries are often the real culprits behind increased cholesterol and heart risks.

For people with type 2 diabetes, the research is mixed. Some studies suggest increased risk with frequent egg consumption, but randomized clinical trials haven't confirmed a direct negative effect. More high-quality research is needed.

How Many Eggs Can You Eat?

While older guidelines advised limiting egg intake to 1–2 per week, modern research supports the safety of eating up to 7 eggs per week for healthy individuals. The key is balance — and avoiding unhealthy pairings.