Once blamed for high cholesterol, eggs are now recognized as a nutritious food for most people. A large egg contains about 186 mg of cholesterol, but studies show dietary cholesterol has minimal impact on blood cholesterol for most healthy adults. Unless you have a condition like familial hypercholesterolemia or a doctor-recommended low-cholesterol diet, one to two eggs daily is safe.
Eggs are a powerhouse of nutrition—rich in complete protein, healthy fats, and key nutrients like vitamins A, D, B12, choline, lutein, and zeaxanthin. Benefits include muscle maintenance, brain and eye health, and appetite control.
Raw eggs contain slightly more nutrients but come with a risk of salmonella. Cooking reduces this risk while retaining most benefits.
Who should limit eggs?
- People with heart disease or genetic cholesterol disorders
- Those with egg allergies
- Individuals on a prescribed low-cholesterol diet
Bottom line: Eggs are no longer the villain. In moderation, they’re a nutrient-dense, affordable, and versatile part of a healthy diet.
