Eggs have long been at the center of debate — are they a superfood or a cholesterol bomb? The truth lies somewhere in between. While eggs are one of the most nutritious foods on the planet, the frequency and way you eat them can make a big difference to your overall health.
The Nutritional Power of Eggs
Eggs are a nutritional powerhouse packed with high-quality protein, healthy fats, and crucial vitamins. A single egg consists of about 6 grams of protein and only around 70 calories, making it one of the best foods for muscle repair and energy.
They’re also high in vitamin B12, vitamin D, selenium, and choline, a nutrient that supports brain function and helps prevent fatty liver disease. Moreover, eggs consist of lutein and zeaxanthin, antioxidants that protect your eyes from age-related damage.
How Often Is “Too Often”?
For most healthy adults, eating one egg per day is perfectly safe and may even lower the risk of heart disease. Several large-scale studies have discovered that moderate egg consumption does not raise cholesterol levels in healthy people.
However, the story changes for individuals with diabetes, high cholesterol, or heart disease. Since one egg yolk consists of about 185 mg of cholesterol, those at risk should limit intake to 3–4 eggs per week.
In reality, it’s not the eggs themselves that cause health problems — it’s what you eat with them. Combining fried eggs with bacon, butter, or sausage adds saturated fats that raise “bad” LDL cholesterol. So, moderation and preparation methods are key.
