Eggs are a nutritionally valuable food – they contain high‑quality protein, fats, choline, vitamins, minerals, and the antioxidants lutein and zeaxanthin. For that reason, it is not accurate to judge them solely by their cholesterol content.
The effect of eggs on cholesterol mainly depends on the wider context of the diet – for most healthy people, regular consumption of eggs in reasonable amounts can be perfectly fine, but there is no exact universal number. What matters is what you eat eggs with, what you are replacing with them, and your overall health status.
Eggs are one of those foods that used to have quite a bad reputation. On the one hand, they are very nutritious and contain high‑quality protein, fats, vitamins, minerals, choline and antioxidants. On the other hand, they contain a relatively high amount of cholesterol, which is why, for a long time, people were advised to restrict them significantly.
Today, however, we know that the relationship between dietary cholesterol and blood cholesterol is not so straightforward. For most people, the overall diet, especially saturated fat intake, has a greater impact on LDL cholesterol levels than cholesterol from eggs alone. That does not mean “the more eggs, the better”. The context of the whole diet is important: how many eggs you eat, what you eat them with, and what they are replacing in your diet.
What do eggs contain?
Eggs are nutritionally rich. One egg weighing approximately 50g contains about 72 kcal, 6.3g protein, 4.8g fat, around 186mg cholesterol and only a negligible amount of carbohydrate.
Energy
One large egg contains approximately 72 kcal. So it is not a high‑calorie food, but it is filling and nutritionally dense. Thanks to its combination of protein and fat, an egg can help prolong the feeling of fullness, which can be useful, for example, during weight loss. Of course, an egg alone will not cause weight loss, but it can help create a meal that does not leave you hungry again an hour later.
This is illustrated by a crossover study in people with overweight and obesity. The authors compared two breakfasts with the same energy content: two eggs with toast and margarine versus cereal with milk and orange juice.
After the egg breakfast, participants felt less hungry and consumed less energy at lunch four hours later than after the cereal breakfast, specifically 4,518kJ versus 5,283kJ. However, this result cannot automatically be attributed solely to the eggs. The cereal breakfast contained significantly less protein, so it is not clear whether the greater satiety came from the eggs themselves or from the higher protein content of the egg breakfast.
Protein in eggs is high‑quality, but not especially abundant
One egg contains approximately 6.3g of protein. In terms of quantity, eggs are not an extremely rich source of protein, but their main advantage is quality. Egg protein contains all essential amino acids. These are the amino acids the body cannot produce on its own and must obtain from food. According to the DIAAS indicator, eggs are considered a source of excellent‑quality protein.
Protein is important for maintaining and building muscle mass, tissue repair, immune system function, and the production of enzymes and hormones. Eggs can therefore be a suitable part of the diet for athletes, people trying to lose weight and older adults, for whom sufficient intake of high‑quality protein is important to help prevent muscle loss. A review paper from 2022 describes egg protein as significant for skeletal muscle health and as potentially useful in the prevention of sarcopenia.
Fats in eggs: should we be worried?
One egg contains approximately 4.8g of fat. The fat is found mainly in the yolk, while the white consists mostly of water and protein. Fat in eggs is not just a source of energy. It also helps with the absorption of fat‑soluble vitamins and contributes to the taste and satiety of a meal.
From a health perspective, it is important that eggs contain not only saturated fats, but also monounsaturated and polyunsaturated fatty acids. Their effect on blood cholesterol therefore cannot be judged solely by the fact that the yolk contains cholesterol.
Saturated fats
One egg contains approximately 1.6g of saturated fat. This is a small amount compared with butter, bacon, fatty cheeses or processed meats.
In most people, saturated fat has a more significant effect on raising LDL cholesterol than dietary cholesterol itself. That is why there is a big difference between a boiled egg with vegetables and eggs fried in butter with bacon and fatty cheese. In the first case, the egg is part of a relatively healthy meal. In the second, a larger dose of saturated fat, salt and energy has been added.
Monounsaturated fats
One egg contains approximately 1.8g of monounsaturated fat. The most significant is oleic acid, the same type of fatty acid found in olive oil.
Monounsaturated fats are generally considered a more favourable type of fat. If they replace some saturated fats in the diet, they can contribute to a healthier lipid profile. This is another reason why it does not make sense to judge eggs solely by their cholesterol content.
Polyunsaturated fats
One egg contains approximately 1g of polyunsaturated fat. These include omega‑6 and, to a lesser extent, omega‑3 fatty acids. In standard eggs, the omega‑3 content is not very high, but it can be higher in eggs from hens fed a special feed richer in omega‑3 fatty acids.
Polyunsaturated fats are important for the proper function of cell membranes, the nervous system and the regulation of inflammatory processes. However, eggs are not the main source of omega‑3 fats in the diet. For omega‑3 intake, fatty oily fish, flaxseed, chia seeds and walnuts are more important.
Cholesterol
One egg contains approximately 186mg of cholesterol, almost exclusively in the yolk. Because of this, eggs were long considered a risky food for the heart and blood vessels.
Today, we know that dietary cholesterol does not affect blood cholesterol levels in everyone equally. For most of the population, the overall composition of the diet is more important, especially saturated fat intake, total energy intake, body weight and the quality of the whole dietary pattern.
American College of Cardiology, in its summary of recommendations, points out that, in a typical diet, foods rich in cholesterol are often also associated with a higher intake of saturated fats. Examples include eggs eaten with bacon or processed meats. In practice, therefore, improving the ratio of saturated to unsaturated fats may be more important for the lipid profile than mechanically reducing cholesterol in the diet.
Other substances in eggs
Eggs are not just protein, fat and cholesterol. The yolk also contains several nutritionally interesting substances.
- Choline is important for the function of the nervous system, liver and cell membranes. One large hard‑boiled egg contains approximately 147mg choline, which is about 27% of the daily value.
- Lutein and zeaxanthin are carotenoids linked to eye health. Egg yolk is not the richest source in absolute terms, but thanks to the presence of fat, these compounds can be very well absorbed. For example, an older clinical study states that egg yolk is a highly bioavailable source of lutein and zeaxanthin.
- Phospholipids, such as phosphatidylcholine and sphingomyelin, are components of cell membranes. Interestingly, phospholipids in the yolk can partly affect cholesterol absorption in the intestine, meaning cholesterol from eggs may not behave in the same way as isolated cholesterol. A review paper in this area states that the phospholipid component of eggs can modify the body’s response to cholesterol from eggs.
- Vitamins are found in eggs mainly in the yolk. Eggs contain vitamin A, which is important for vision, immunity and mucosal health, vitamin D, which supports calcium absorption and bone health, and a smaller amount of vitamin E, which acts as an antioxidant. Among the B vitamins, riboflavin, or vitamin B2, is especially noteworthy. It is important for energy metabolism. Vitamin B12 is essential for the formation of red blood cells and proper nervous system function, while pantothenic acid, or vitamin B5, is involved in nutrient metabolism.
- Minerals are present in eggs in smaller amounts. Eggs contain selenium, which is important for antioxidant protection of cells, immune function and proper thyroid function. They also contain phosphorus, which contributes to bone and dental health and is involved in energy metabolism. Eggs also contain smaller amounts of iron, which is important for the formation of red blood cells and oxygen transport; zinc, which supports immunity, wound healing and reproductive health; and iodine, which is essential for the production of thyroid hormones.
Do eggs raise blood cholesterol?
There is no short, simple answer. In some people, eggs may slightly increase LDL cholesterol, but often they also increase HDL cholesterol. Most studies do not show a significant worsening of the LDL/HDL ratio or triglycerides.
A 2018 meta‑analysis of randomised controlled trials included 28 studies published after 2000. Compared with control diets, egg consumption led, on average, to an increase in total cholesterol of 0.145mmol/l, LDL cholesterol of 0.144mmol/l and HDL cholesterol of 0.055mmol/l. However, no significant effect was found on the LDL/HDL ratio, total cholesterol/HDL ratio or triglycerides.
This is important. If eggs only increased LDL cholesterol, it would be a negative result. But if they also increase HDL cholesterol and the LDL/HDL ratio does not change significantly, the overall impact on the risk profile may be smaller.
Why do some people respond to eggs more than others?
People differ in how strongly they respond to dietary cholesterol. A review paper in the journal Nutrients states that most of the population has only a small or moderate response to higher cholesterol intake because the body partly compensates by reducing its own cholesterol production or by changing cholesterol absorption and excretion.
A smaller proportion of people are so‑called hyper‑responders. These are people whose blood cholesterol rises more significantly after higher cholesterol intake.
So two people can eat the same number of eggs, but their blood lipids may not change in the same way. If you have high LDL cholesterol, familial hypercholesterolaemia, diabetes, a history of cardiovascular events, or you are taking cholesterol‑lowering medication, it is sensible to monitor your own blood results and not rely only on general recommendations.
What do randomised studies show?
1. RCT summary: eggs slightly increase both LDL and HDL
As mentioned above, a meta‑analysis of 28 randomised studies showed that eggs, on average, slightly increase total cholesterol, LDL and HDL, but not triglycerides or the main cholesterol ratios.
2. Diabetes and prediabetes
In the DIABEGG study, people with prediabetes or type 2 diabetes were assigned to either a high‑egg diet, meaning at least 12 eggs per week, or a low‑egg diet, meaning fewer than two eggs per week. Both groups were also instructed to follow a healthy diet with an emphasis on replacing saturated fats with monounsaturated and polyunsaturated fats.
After 12 months, there were no differences between the groups in blood lipids, blood glucose, inflammatory markers or oxidative stress.
3. Eggs vs. oats
A study in young healthy individuals compared a breakfast with two eggs per day with an oat‑based breakfast. The results showed that two eggs per day did not worsen the main biomarkers associated with cardiovascular disease risk and maintained the LDL/HDL ratio, while also increasing satiety during the day.
However, this does not mean eggs are better than oats or that oats are bad. Oats contain beta‑glucans, a type of soluble fibre that can lower LDL cholesterol. Rather, it shows that eggs do not have to be a problematic breakfast if the overall diet remains balanced.
4. Metabolic syndrome and plant‑based diet
A randomised crossover study examined people with metabolic syndrome who ate a plant‑based diet. Participants had a spinach breakfast either with two eggs per day or with an egg substitute without yolk. After the egg phase, they had higher HDL cholesterol, more large HDL particles and higher levels of choline and zeaxanthin. No differences were found in LDL cholesterol, triglycerides, glucose, insulin or blood pressure.
This study clearly shows that the yolk is not just cholesterol. It is also a source of choline, carotenoids and other substances that may not be present in the same amount in egg whites or egg substitutes.
The combination of eggs with saturated fats can be problematic
A very interesting randomised crossover study from 2025 tried to separate the effect of cholesterol from eggs from the effect of saturated fats. Participants followed three different isocaloric diets in sequence:
a diet high in cholesterol and low in saturated fat, containing two eggs per day
a diet without eggs, lower in cholesterol but higher in saturated fat
a control diet high in both cholesterol and saturated fat
The result?LDL cholesterol was significantly related to saturated fat intake, not dietary cholesterol intake. The diet with two eggs per day and low saturated fat even reduced LDL cholesterol compared with the control diet.
What does this mean? Eggs that are boiled or prepared with a small amount of fat and served with vegetables will have a different metabolic impact from eggs fried in butter with bacon and fatty cheese.
It also depends on what eggs are replacing
If eggs replace bacon, sausages, sweet pastries or sugary breakfast cereals, the swap is likely to be nutritionally beneficial.
However, if eggs replace oats with fruit and nuts, legumes, wholegrain foods or other sources of fibre, the picture may not be so clear‑cut. Eggs should be evaluated in the context of the whole diet and what they are replacing.
How many eggs per day is healthy?
There is no exact universal number of eggs per day that is “healthy”. With eggs, a lot depends on the wider context of the diet, the person’s health status and what the eggs are replacing.
We would assess eggs differently for a healthy, active person who eats plenty of vegetables, fruit, whole grains, legumes, fish and unsaturated fats than for someone with high LDL cholesterol, type 2 diabetes, cardiovascular disease or an overall poorly balanced diet. There is also a difference between having a boiled egg with vegetables and wholegrain bread, and regularly combining eggs with bacon, butter, fatty cheese and white bread.
For most healthy people, it is probably not a problem to include eggs regularly
For most healthy people, including eggs regularly is probably fine, for example in amounts around two to three eggs per day. However, this does not mean everyone should eat that many eggs daily, or that a higher intake is automatically suitable for everyone. For some people, higher egg intake may slightly increase LDL cholesterol, while for others the effect may be small or practically insignificant. It is therefore sensible to consider your overall diet and, if you have raised cholesterol, to monitor your own blood results.
What about green or blue eggs with reduced cholesterol?
It is sometimes claimed that green or blue eggs, typically from breeds such as Araucana, contain less cholesterol. However, this claim should be treated with caution. Older studies found some differences in blue‑coloured eggs, but other work states that the claim of significantly lower cholesterol has been questioned, or that Araucana eggs may actually have higher cholesterol per gram of yolk.
Bottom line
Eggs are not a food that healthy people need to fear because of cholesterol. They contain high‑quality protein, fats, choline, vitamins, minerals and antioxidants, so they can have a place in the diet.
What matters is how often you eat eggs, what you combine them with and what they are replacing. A boiled egg with vegetables and wholegrain bread is a very different choice from eggs fried in butter with bacon and fatty cheese. For most healthy people, regular consumption of eggs in reasonable amounts is absolutely fine. For people with high LDL cholesterol or higher cardiometabolic risk, the appropriate amount should be assessed individually, based on the whole diet and blood results.
