The Healthiest Ways to Eat Eggs
How you cook eggs can completely change their health impact.
Best options: boiled, poached, or steamed eggs. These methods preserve nutrients and use little to no added fat.
Less ideal: scrambled eggs with butter, or fried eggs cooked in oil.
Avoid: eating raw eggs. They may contain Salmonella bacteria and are harder for your body to digest.
For an extra health boost, pair your eggs with vegetables, whole grains, or avocado instead of processed meats.
What Happens When You Eat Eggs Regularly
Regular egg consumption can support muscle growth, brain function, and even eye health. The protein keeps you full longer, which helps with weight management. The choline in eggs also plays a vital role in cell communication and memory.
However, eating too many eggs — especially if you have a diet already high in animal fats — may contribute to higher cholesterol levels over time. As with most foods, balance is the secret.
Group Recommended Intake
Healthy adults 1 egg per day (up to 7 per week)
People with heart disease or diabetes 3–4 eggs per week
Children and teens 5–6 eggs per week
Athletes or bodybuilders 2–3 eggs per day (more whites than yolks)
Eating eggs in moderation, as part of a balanced diet, provides far more benefits than risks. Remember: it’s not about cutting out eggs and it’s about how you cook them, what you eat them with, and how they fit into your overall lifestyle.
In short, eggs aren’t your enemy. When enjoyed responsibly, they can be one of the simplest, most affordable ways to nourish your body every day.
