Are eggs healthy? Cholesterol, nutrition & daily limits

Eggs are among the most popular foods and are a staple in many diets.
However, there is ongoing debate about how healthy eggs really are—particularly because of their cholesterol content. Are eggs a risk to heart health, or are they unfairly criticized? In this blog, you will learn how much cholesterol eggs actually contain, whether and how they affect your health, and what role they can play in a balanced diet.

Table of Contents

• Understanding cholesterol
• Cholesterol and eggs
• Are eggs healthy – and how many can you eat?
• 5 key tips for maintaining healthy cholesterol levels
• Summary

Understanding cholesterol

Cholesterol is a lipid that is both produced by the body (mainly in the liver) and absorbed through food. It serves essential functions such as hormone production, vitamin D synthesis, and the formation of bile acids needed for fat digestion. Cholesterol is classified into two main types:

• LDL cholesterol (Low-Density Lipoprotein), often referred to as “bad” cholesterol
• HDL cholesterol (High-Density Lipoprotein), considered “good” cholesterol

While LDL cholesterol can build up in the artery walls and increase the risk of cardiovascular disease, HDL cholesterol is responsible for transporting excess cholesterol back to the liver, where it can be broken down. Cholesterol is essential, but the balance between its types is crucial for your health (MedlinePlus, 2024).

Cholesterol and eggs

Eggs—particularly the yolk—are known for their high cholesterol content. One egg yolk contains about 200 to 210 milligrams of cholesterol, while the egg white contains virtually none. This accounts for roughly two-thirds of the recommended daily intake of around 300 mg for an average adult (Cleveland Clinic, 2024).

For a long time, eggs were considered a risk factor for elevated cholesterol and heart disease. However, newer studies show that dietary cholesterol does not always directly influence blood cholesterol levels. In most people, cholesterol from foods like eggs does not significantly affect LDL or HDL levels in the blood. This is because the liver adjusts its cholesterol production accordingly. That said, in some individuals, eating cholesterol-rich foods can raise LDL cholesterol—often due to a genetic predisposition to high cholesterol levels (Mayo Clinic, 2024). 

What matters most is how well your body regulates cholesterol and whether the ratio of LDL to HDL remains balanced.

Are eggs healthy – and how many can you eat?

Eggs are nutrient-rich and provide high-quality protein along with important vitamins such as B12, D, and choline. These nutrients support various bodily functions including cell health, brain development, and bone strength. For most people, eggs can be a valuable part of a balanced diet (University of Rochester, 2025; Harvard Health, 2022).

What should I watch out for?

Whether eggs are healthy for you depends on your individual health status. Certain people should be particularly cautious:

• People with a genetic predisposition to high cholesterol (hypercholesterolemia) or existing cardiovascular disease should limit egg consumption and regularly monitor their cholesterol levels.
• People with high blood pressure (hypertension) should be mindful of their total fat intake, as excessive cholesterol consumption can affect vascular health in the long term.

Does how you cook eggs affect cholesterol levels?

The cooking method does not change the cholesterol content of an egg, since nearly all of it is in the yolk. However, how eggs are prepared can indirectly influence your cholesterol levels. Boiled or poached eggs are healthier because they require no added fats. On the other hand, eggs prepared with butter or fatty sides like bacon or sausage increase the intake of saturated fats, which can raise LDL cholesterol. To enjoy eggs healthily, opt for low-fat cooking methods and pair them with nutrient-dense foods like vegetables or whole grains (West, 2023).

How many eggs are safe to eat?

The recommended amount varies depending on lifestyle and health status. For healthy individuals, consuming up to one egg per day is generally considered safe, especially when combined with nutrient-rich foods. For those with risk factors such as high cholesterol or cardiovascular disease, a general guideline is up to 4–5 eggs per week. To be safe, consult with a doctor or consider eating just the egg whites, which are nearly cholesterol-free and still an excellent source of protein (American Heart Association, 2019). 

5 key tips for maintaining healthy cholesterol levels

1. Choose healthy fats: Replace saturated fats (e.g., from butter, sausages, or fatty meats) with healthy unsaturated fats found in nuts, avocados, olive oil, and fish. These can help raise “good” HDL cholesterol and lower “bad” LDL cholesterol.
2. Eat more fiber: Oats, whole grains, fruits, vegetables, and legumes are rich in fiber, which can bind excess cholesterol in the gut and prevent it from entering the bloodstream.
3. Exercise regularly: Just 30 minutes of moderate exercise like walking, cycling, or swimming per day can help increase HDL and reduce LDL cholesterol.
4. Avoid trans fats: Steer clear of heavily processed foods such as chips, packaged baked goods, and fried items, as trans fats raise LDL and increase heart disease risk. Trans fats are a chemically altered type of unsaturated fat, often created through industrial hydrogenation of vegetable oils. They offer no health benefits.
5. Quit smoking: Giving up cigarettes improves cholesterol levels, boosts HDL, and significantly lowers the risk of cardiovascular disease.

Sources: MedlinePlus, 2024; CDC, 2024

Should you get your cholesterol levels tested?

A cholesterol test can be beneficial for anyone—especially since high cholesterol often shows no symptoms and can go unnoticed, while silently increasing the risk of cardiovascular disease. Regular testing is particularly important for people with a family history of high cholesterol, elevated LDL, or existing heart disease.

With a home test like the Cholesterol and Lipids Test from Homed-IQ, you can check your levels conveniently and discreetly from home. The sample is analyzed in a certified laboratory.

Summary

Eggs are rich in valuable nutrients such as protein, vitamin B12, and choline, but they are also known for their high cholesterol content—around 200–210 mg per yolk. For most healthy individuals, consuming up to one egg per day is considered safe, as dietary cholesterol often has only a minor impact on blood cholesterol levels. However, people with a genetic predisposition to high cholesterol or existing cardiovascular disease should consume eggs in moderation. What matters most is not just the number of eggs consumed, but how they are incorporated into the overall diet. When paired with healthy foods like vegetables or whole grains, eggs can easily be part of a balanced diet.