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A. Years ago, the advice was to eat no more than one or two whole eggs per week. The reason was the high amount of cholesterol in egg yolks — approximately 200 milligrams (mg) per egg. The previous cholesterol guidelines recommended no more than 300 mg of dietary cholesterol per day. More recent research found that dietary cholesterol had little influence on blood levels of total and "bad" LDL cholesterol. Instead, it is dietary saturated fats that raise these blood levels. The reason? Most of the cholesterol in your body does not come from your diet, but is made by your liver. And saturated fat in the diet can cause your liver to make lots of cholesterol. While recent studies still don't offer a consistent answer, the average healthy person likely suffers no harm from eating up to seven eggs per week. In fact, eggs are a nutritious food. They are relatively low in calories and saturated fat, and rich in protein, vitamins, and minerals. They also contain nutrients, such as lutein and zeaxanthin, which are good for the eyes, and choline, which helps supports the brain and nervous system. — by Howard LeWine, M.D. Image: © Marccophoto/Getty Images As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Do you still have reservations about eating eggs? For 40 years we’ve been warned by public health officials, the media and our own doctors to stay away from eggs. Lately,
evidence on eggs has turned a new leaf, and most of us are glad to have our breakfast sunny side up again! But, can you have too much of a good thing? How many eggs can you safely eat per day? The Latest Stance on CholesterolSure, eggs are high in dietary cholesterol, about 210 mg per egg, which is why experts used to vilify them for increasing risk for heart disease. But, experts now recognize eggs aren’t that bad for your ticker. Numerous studies reveal little relationship between eating eggs and increased risk for heart disease. The 2015 Dietary Guidelines recently removed dietary cholesterol as a nutrient of concern. They even removed the 300 milligrams daily cap on cholesterol. All this brings us to the next question…. It’s hard to find a food that beats eggs. This cheap and versatile protein source is helpful for building muscle and losing weight. Eggs are a nutrition powerhouse with each large egg containing all 9 essential amino acids and a host of important vitamins and minerals. Sadly, there’s no strong evidence for an absolute safe number of egg consumption daily. But, experts are fairly certain that healthy adults are in the clear to enjoy an egg a day. Note that a small study of 38 men also found evidence that the subjects can eat up to three eggs per day without negatively affecting their blood cholesterol. As long as you don’t go on an egg binge and displace other healthful foods from your diet, enjoy! Keep in mind that these recommendations will change if you have a chronic condition like diabetes and heart disease. If this is you, experts recommend limiting egg consumption to no more than 3 egg yolks per week. As you’re planning your next breakfast, here are 5 eggcellent recipes for you to try: 1. Baked Eggs with SpinachNeed a breakfast idea that’s 10 minutes or less? This recipe features a creamy baked egg on a bed of garlicky sauteed spinach. You get lean protein from the egg and valuable vitamins A and C from the greens.  2. Easy Morning Eggs over Whole Wheat ToastFor a simple and tasty breakfast, pair fluffy scrambled eggs with fiber-filled whole-grain toast. The recipe calls for salt, pepper and chives, but you can also add a dash of your favorite spice! 3. Kale & Zucchini QuicheEnjoy eggs on a flaky, buttery crust with this recipe for kale and zucchini quiche. Stuffed with kale, onion, zucchini and spinach, this savory breakfast is a tasty way to squeeze nutrient-dense veggies into your morning routine. 4. Chickpea & Potato HashTurn boring frozen hash browns into a morning feast with this chickpea and potato hash recipe. This high-fiber breakfast boasts nutritious chickpeas, zucchini and eggs, of course! It’s ready in under 30 minutes and is a great option to please your brunch-time crew. Photo Credit: EatingWell 5. Cauliflower & Kale FrittataCheesy, easy and oh-so-delicious! This cauliflower and kale frittata recipe gets its flavor from smoky paprika and tangy goat cheese. Each serving delivers over 100% of your daily needs for vitamins A and C. Photo Credit: EatingWell Is 4 eggs a day too much?For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.
Is eating 3 eggs a day okay?Intake of up to 3 Eggs per Day Is Associated with Changes in HDL Function and Increased Plasma Antioxidants in Healthy, Young Adults.
Is eating 4 eggs a day healthy?Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.
What happens if I eat 4 eggs a day?They help you maintain healthy cholesterol levels and are amazing for the keto diet. If you're satiated, you will eat fewer calories from junk food, processed foods, and snacks. The saturated fats in eggs also allow you to burn fat rather than glucose, which supports weight loss and fat-burning.
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How many eggs are you supposed to eat a day
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