Are Eggs Safe for Your Health?
Author: Helen Ohunene Otailku, B.Sc Health Education
Medical Reviewer: Azuka Chinweokwu Ezeike, MBBS, FWACS, FMCOG, MSc (PH)
Highlights
- Eggs are a nutritious, delicious food that contains protein, fat, vitamins, minerals, potassium, sodium, and cholesterol.
- For most people, it is the fat in food that raises a person’s blood cholesterol, and eggs contain only a little fat.
- For healthy adults, seven eggs a week is safe because of its low fat content and low calories.
- Eating raw eggs carries risks, from food safety concerns to interference with nutrient absorption within the body.
- People who experience allergic reactions after eating eggs, heart disease, diabetes, or chronic kidney disease should seek their doctor's consent on how many eggs to eat.
Introduction
Are Eggs Healthy?
Eggs can be prepared in many ways: boiled, fried, or poached. Whichever method you use, there is often that question in mind.Are eggs healthy?What do they do to my cholesterol level?How much is too much?From the positive “eat an egg a day” to the Salmonella contamination scare and the cholesterol warnings, eggs have attracted some doubts over the years.
Chicken eggs are widely eaten in many countries of the world. Eggs contain nine essential amino acids, vitamins and minerals, and antioxidants, which contribute to a healthy diet. They also contain cholesterol and fat, which has sparked health concerns.
This article identifies the nutrients eggs provide, why there have been concerns about eating eggs, and whether eggs affect blood cholesterol. It also provides information on the number(s) of eggs safe to eat daily, whether egg preparation matters, and who needs to be cautious about eating eggs.
What Nutrients Do Eggs Provide?
Macronutrients and micronutrients are found in different amounts in the egg white and yolk [1].
Macronutrients: The egg white is mostly water and protein. The yolk carries most of the fat and protein.
Micronutrients: The egg white contains small amounts of riboflavin (vitamin B2), potassium and magnesium, while the yolk contains most of the vitamins and minerals. These include vitamins A, D, E and B12, folate, choline, iron, zinc, phosphorus, selenium, and the carotenoids lutein and zeaxanthin.
Table showing a list of egg nutrients and their value for a medium-sized European/UK egg (58g).
Why Have There Been Concerns About Eating Eggs?
Despite the nutrients eggs contain, concerns have been raised about diabetes, cancer and heart disease, because the yolk contains fat and cholesterol.However, recent research shows that in most healthy people, dietary cholesterol has little effect on blood cholesterol. Only about 1 in 4 people are "responders", whose blood cholesterol rises noticeably after eating cholesterol-rich foods. Eggs themselves are low in saturated fat. The extra saturated fat, which may increase health risks, usually comes from how they are prepared, such as frying in oil, or from what they are eaten with, such as sausage.
Evidence has not been conclusive to prove that eggs cause cancer, diabetes, or heart disease. For example, some reports show that eating an egg daily increases the risk of type 2 diabetes and heart (cardiovascular) diseases in some populations, while others have no associated risks [2].
Do Eggs Increase Blood Cholesterol?
Eggs contain a relatively high amount of cholesterol, but they are low in saturated fat. For example, one medium-sized egg (about 58 g) contains about 1.3 g of saturated fat. This is less than the amount found in many other foods that are high in fat, such as fatty beef, butter, sausages and some processed foods.
Saturated fats and trans fats can raise the level of cholesterol in your blood. However, the cholesterol naturally found in eggs does not affect blood cholesterol levels in the same way. For most healthy people, eating eggs as part of a balanced diet is unlikely to have a significant effect on blood cholesterol.
How Many Eggs Can You Safely Eat?
Based on modern research, it has been confirmed that it is the saturated fat in food that leads to high blood levels not food cholesterol. Blood cholesterol is mainly produced by the liver, and saturated fat in your food can cause your liver to produce more cholesterol.
For a healthy person, 7 eggs a week likely causes no harm. This is because eggs are low in saturated fat and calories and yet rich in protein, minerals, and vitamins.
Are There Other Risks Associated With Eating Eggs?
Some people consume raw eggs in shake mix or dough, and this has sparked concerns about interference with nutrient absorption and salmonella infection. At the same time, some people believe that eating raw eggs offers additional health benefits. However, the Food and Drug Administration warns high-risk populations (pregnant women, older adults, individuals with weak immune systems and infants) to avoid eating raw or undercooked eggs [3].
Some of the risks associated with eating eggs include:
- Interference with Nutrient Absorption: Raw egg whites contain avidin, a protein that blocks the absorption of biotin nutrients found in eggs. Consuming raw eggs can lead to this biotin deficiency, which leads to hair loss, skin issues, or other health risks.
- Salmonella Infection: Another risk of eating raw eggs is food safety concerns. Eating unpasteurized raw eggs exposes a person to a bacterial infection known as Salmonella, which causes typhoid fever. Salmonella contamination occurs when the egg has not undergone pasteurisation (eggs gently heated to kill harmful bacteria without cooking) even when the egg is uncracked. The symptoms of this infection are stomach pain, fever, nausea, and diarrhoea. In severe cases, it may lead to hospitalisation.
- Egg Allergy: Some people, particularly young children, are allergic to eggs. An egg allergy occurs when the immune system mistakenly reacts to proteins in eggs.
People with a known egg allergy should avoid eggs and products containing eggs unless advised otherwise by a healthcare professional.
Does How You Prepare Your Eggs Matter?
Poached, boiled or fried - does it really matter how you prepare your eggs? Yes, it does! More broadly and scientifically is because of the protein digestibility and fat/cholesterol absorption during the process of preparing the eggs [4].
Boiled eggs: Cooking eggs in their shells in boiling water under low heat and for a shorter time keeps the eggs clean without the unhealthy fats added by frying whilst preserving the nutrients.
Poached eggs: Lightly boiling eggs in slightly cooler water allows the egg to digest well when eaten and keeps all nutrients intact after cooking.
Fried eggs: Frying eggs at high heat with oil oxidises the fats and cholesterol in the yolk. This produces AGEs (Advanced Glycation End Products). Frequent high-heat frying can lead to the production of AGEs, which contributes to the following:
- Stress and inflammation
- Weight gain
- Damaged skin tissues (collagen and elastin)
- Stiffened arteries
- Raised disease risk
- Accelerated ageing
Who May Need to Be More Careful About Eating Eggs?
Certain individuals need to be more careful and reduce the amount of egg(s) they eat because of dietary risks and health conditions. People in this group are:
- People with Allergies: Egg allergies are most common in young children but rare in older children and adults because of the protein that binds and interferes with the person's immune system. Some people remain allergic throughout their lives. People with egg allergies should avoid eating eggs that trigger allergic reactions [5].
- People with Heart Disease: People with a history of cardiovascular diseases should speak with a doctor or registered dietitian about a personalised egg diet and ensure they eat eggs in moderation.
- People with Type 2 Diabetes: People with diabetes should speak to their doctor about the amount of eggs that is safe. Eggs should be eaten in moderation.
- People with Chronic Kidney Diseases: People with advanced kidney disease should avoid eating egg yolk as it contains high levels of phosphorus, which is restricted from their diet [6].
Conclusion
Eggs are a complete protein source containing essential fats, vitamins, minerals, potassium, sodium, and cholesterol. Although some concerns surround egg consumption, eating up to seven eggs a week is considered safe for the general healthy population.
Consuming raw eggs is strongly advised against due to food safety risks and interference with protein absorption. Eggs should be cooked using low heat to preserve nutrients. Individuals managing allergies or existing health conditions such as diabetes, chronic kidney disease, or heart disease should consult a healthcare professional to establish safe dietary plans.
Frequently Asked Questions (FAQs)
What Happens When You Eat Eggs Daily?
Eggs have protein and amino acids to build muscle. They are loaded with the antioxidants lutein and zeaxanthin to prevent macular degeneration and cataracts. The egg yolk has choline that burns fat in the liver and supports your brain health.
What are the General Tips for Maximum Egg Nutrition?
To maximise the nutrients from eggs, cook for short periods of time at lower temperatures to preserve the vitamins. Avoid overcooking past solid whites and yolks, which destroys water-soluble Vitamin B.
Which Type of Eggs are Healthiest?
Pasture-raised eggs are generally considered the healthiest option because hens roam free outdoors and eat a natural diet of grass, insects, and plants.
How Do You Reduce the Saturated Fat in Fried Eggs?
To reduce the amount of added fat when frying eggs, use a small amount of oil, such as one teaspoon, and cook the egg over low heat with the pan covered.
References
- Myers M, Ruxton CHS. Eggs: Healthy or Risky? A Review of Evidence from High Quality Studies on Hen's Eggs. Nutrients. 2023;15(12):2657. Published 2023 Jun 7. Available from: https://pubmed.ncbi.nlm.nih.gov/37375561/
- Kishimoto Y, Sugihara N. Egg Consumption and Human Health: A Comprehensive Review of the Effects on Serum Lipids, Antioxidant Status, and Cardiovascular Outcomes. J Poult Sci. 2026;63:2026001. Published 2026 Jan 6. Available from https://pubmed.ncbi.nlm.nih.gov/41497962/
- U.S. Food and Drug Administration. What you need to know about egg safety [Internet]. Silver Spring (MD): FDA; 2024 Mar 5 [cited 2026 Sep 16]. Available from: https://www.fda.gov/food/buy-store-serve-safe-food/what-you-need-know-about-egg-safety
- Hernández-Olivas E, Muñoz-Pina S, Andrés A, Heredia A. Impact of cooking preparation on in vitro digestion of eggs simulating some gastrointestinal alterations in elders. J Agric Food Chem. 2021 Apr 9;69(15):4402–11. Available from: https://pubmed.ncbi.nlm.nih.gov/33835800/
- FARE (Food Allergy Research & Education). Egg allergy [Internet]. New York: FARE; [cited 2026 Sep 16]. Available from: https://www.foodallergy.org/living-food-allergy/food-allergy-essentials/common-allergens/egg
- Tallman DA, Sahathevan S, Karupaiah T, Khosla P. Egg intake in chronic kidney disease. Nutrients. 2018 Dec 7;10(12):1945. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6315879/
Disclaimer:
The information provided on this website is for general educational and informational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Published September 24, 2026