Key takeaways

  • Current research suggests that eating around one egg per day appears safe for most adults and may even support heart health, though the evidence remains mixed.
  • People with high levels of low-density lipoprotein (LDL) cholesterol or concerns about their cholesterol levels may want to limit their egg intake, but overall diet quality matters most.
  • Egg yolks contain most of the cholesterol but also provide important nutrients like iron, vitamin D, and carotenoids, which are beneficial to overall health.

Many people can eat a couple of eggs per day. But the amount may vary for certain groups.

Eggs are undoubtedly higher in cholesterol than many other foods. Still, they’re also packed with beneficial bioactive compounds and other disease-fighting nutrients.

Recent research suggests that the link between eating eggs and elevated heart disease risk may not be as strong as once thought, though there is still much debate on the topic.

Many health guidelines and recommendations have lessened the restrictions they once set around egg consumption. Yet, many people still worry that eggs could be detrimental to their heart health.

This article explores the relationship between eggs, cholesterol, and heart health. It includes recommendations for how many eggs you can generally eat and who should consider limiting their intake.

Recent research suggests that eggs may not increase the risk of heart disease. A 2021 analysis found that eating more than one egg per day was not associated with a higher risk of cardiovascular disease.

A 2025 study found that consuming 2 eggs daily as part of a low saturated fat diet lowered LDL levels compared with a diet high in saturated fat.”

Some studies also found that egg consumption may increase high-density lipoprotein (HDL), or “good” cholesterol. HDL cholesterol removes other types of cholesterol from the blood, so higher HDL levels are favorable.

Nevertheless, other studies have observed links between egg intake and cholesterol levels, and a higher risk of chronic disease and death.

All in all, discrepancies remain about exactly how eggs influence cholesterol and the overall role they play in the risk of heart disease and death. Many experts agree that more human studies are necessary to better address these questions.

Too much saturated fat and trans fat from any source can raise blood cholesterol levels, particularly LDL cholesterol, which increases the risk of heart disease. Dietary cholesterol can also affect blood cholesterol, but its impact is generally smaller and varies from person to person.

Eggs are relatively low in saturated fat, so they can fit into a heart-healthy diet for many people. However, if they’re paired with foods like bacon, sausage, or butter, it may be helpful to limit how often you eat them

A registered dietitian can provide more information about foods to eat and avoid if you have concerns about cholesterol levels and your risk of heart disease. They can advise on dietary changes to lower cholesterol levels where necessary and reduce the risk of heart conditions.

The risk associated with eating too many eggs differs among individuals.

Factors that could influence how many eggs you can safely eat per day include:

  • genetics
  • how you prepare your eggs
  • other foods you eat
  • your overall health

Guidelines once recommended consuming no more than 300 milligrams (mg) of cholesterol per day, depending on your heart disease risk factors. A breakfast with 2 to 3 eggs could easily set you over that limit, with each egg containing around 200 mg.

However, that recommendation has since been revised. Now, the same guidelines place no specific limit on the daily amount of cholesterol in your diet.

Instead, current guidance focuses on maintaining healthy blood cholesterol levels, rather than setting a specific limit for dietary cholesterol intake, since individual responses can vary.

For most healthy people, there is no specific limit on eggs, and research suggests that one egg per day (or 7 per week) is not associated with a higher risk of heart disease.

For those with high LDL cholesterol or higher cardiovascular risk, intake should be individualized. Overall diet matters more than eggs alone, especially foods high in saturated fat like processed meats, butter, and full-fat dairy.

Regardless of egg intake, heart disease risk increases as you age due to changes like fat buildup and stiffening of the arteries. Therefore, it’s important to consider your overall picture and health status when deciding how many eggs are safe to eat.

Working directly with a registered dietitian may be the best way to decide how many eggs are safe to eat each day or week based on individual circumstances.

On average, 1 large egg contains around 200 mg of cholesterol. The cholesterol is concentrated in the yolk. Therefore, some people eat only egg whites to reduce their cholesterol intake while still getting a good source of lean protein.

However, the yolk is also the part of the egg that provides a source of iron, vitamin D, carotenoids, and more.

At this time, there isn’t much evidence to support eating only egg whites in healthy individuals. In fact, by avoiding the yolk, you might be missing out on many of the health benefits eggs have to offer.

On the other hand, if you’re at high risk of heart disease or already have high cholesterol, prioritizing egg whites and moderating how much egg yolk you eat during the week could help prevent further increases in your cholesterol.

If you’re looking for ways to add egg to your diet, why not give these recipes a try?

Eggs are a nutritious protein source and a staple in many people’s diets. While they’re high in cholesterol, they also have many health-promoting qualities.

For healthy adults, there is no recommended limit on egg consumption. Research suggests that eating 1 egg per day, or 7 per week, doesn’t increase heart disease risk

If you have concerns about your cholesterol levels or heart disease risk, it is best to speak with a registered dietitian to determine how many eggs are safe for you. The dietitian can recommend any necessary changes to your diet to manage your cholesterol intake while allowing you to consume eggs.

Just one thing

Try this today: To cut down on the cholesterol content of your eggs at breakfast, try making simple substitutions like cooking them in avocado oil instead of butter or pairing them with roasted veggies instead of sausage and bacon.