Are Eggs Considered Part of a Low-Fat Diet? The Surprising Truth

December 21, 2025 •

3 min read

Despite past warnings, recent studies have shown that for most healthy people, eating up to two eggs daily as part of a low-saturated-fat diet does not raise LDL ('bad') cholesterol. So, are eggs considered part of a low-fat diet? The answer is more about preparation and context than the egg itself.

Quick Summary

Eggs can be a healthy part of a low-fat diet, depending primarily on the cooking method. Modern nutritional science focuses on saturated fat, not dietary cholesterol, with eggs offering high-quality protein and nutrients with moderate fat content.

Key Points

Fat Content is Moderate: A large egg contains only about 5.3 grams of total fat, with the majority being healthy unsaturated fats.
Preparation is Key: Cooking methods dictate the fat content. Healthier choices like poaching or boiling add no extra fat, unlike frying in oil or butter.
Modern View on Cholesterol: Scientific consensus shows that saturated and trans fats, not dietary cholesterol from foods like eggs, are the main drivers of blood cholesterol levels in most people.
Egg Whites are Fat-Free: For the lowest fat option, stick to egg whites, which provide pure, high-quality protein with zero fat.
Nutrient-Dense Food: Eggs are rich in vitamins (A, D, B12), minerals (selenium), and choline, making them a nutritious addition to any diet.
Focus on the Overall Diet: Instead of restricting eggs, concentrate on reducing saturated fats from other sources and consuming a balanced, whole-foods-based diet.

The Nutritional Profile of an Egg

To understand if eggs fit into a low-fat diet, it's crucial to look at their nutritional breakdown. A large hard-boiled egg contains approximately 77 calories, with about 5.3 grams of total fat. The fat is not exclusively 'bad'; it's a mix of different types.

Healthy Fats: The majority of fat in an egg is unsaturated, which is considered beneficial for heart health.
Saturated Fat: An egg contains a small amount of saturated fat, around 1.6 grams in a large hard-boiled egg. This is far less than many other animal products often consumed for protein.
Fat Distribution: It's important to note that all the fat, along with cholesterol, is found exclusively in the yolk. The egg white is almost entirely fat-free and contains most of the egg's protein.

Dispelling the Cholesterol Myth

For many years, eggs received a bad reputation due to their high cholesterol content. A large egg contains about 186 mg of cholesterol, all within the yolk. However, modern science has largely exonerated dietary cholesterol as the primary culprit for high blood cholesterol levels in most people.

Research now indicates that saturated and trans fats have a much more significant impact on blood cholesterol. Since eggs are relatively low in saturated fat and contain only trace amounts of trans fat, their effect on blood cholesterol is minimal for most healthy individuals. This shift in understanding means that a moderate intake of whole eggs, prepared healthily, can be part of a heart-healthy diet.

The Crucial Role of Preparation

While eggs themselves are not inherently high in fat, the way they are cooked can drastically change their nutritional profile. A hard-boiled or poached egg, cooked without any added oils or butter, is a low-fat choice. Frying an egg in butter or oil, however, adds significant calories and fat.

For those on a strict low-fat diet, using only egg whites is an option. Egg whites contain 0 grams of fat and are an excellent source of pure protein. This is a common practice for bodybuilders and those looking to maximize protein intake while minimizing fat.

Low-Fat Egg Cooking Methods

Boiling: Simple, no-added-fat method for preparing hard-boiled or soft-boiled eggs.
Poaching: Cooking an egg without its shell in boiling water results in a soft, low-fat delicacy.
Steaming: Steaming eggs is another excellent way to cook them without oil or butter.
Baking: Creating a veggie-packed egg bake or frittata using a cooking spray can be a low-fat, high-protein meal.

Comparison of Egg Preparations


Egg Preparation	Total Fat (approx.)	Saturated Fat (approx.)	Calories (approx.)	Notes
One Large Hard-Boiled Egg	5.3 g	1.6 g	77	Baseline for whole eggs; no added fat.
One Large Poached Egg	5.3 g	1.6 g	77	Similar to hard-boiled, no added fat.
One Large Fried Egg	6.8 g	2.1 g	90	Assumes some oil/butter is used for frying.
Egg White (from one large egg)	0 g	0 g	18	Virtually fat-free option.
Low-Fat Scrambled Eggs	~2.5 g	~1 g	~96	Example with low-fat cheese and milk.

A Balanced Perspective on Egg Consumption

Beyond fat content, eggs offer a host of other nutritional benefits that make them a valuable part of a healthy diet. They are a complete protein source, meaning they contain all nine essential amino acids needed for muscle repair and building. Eggs are also rich in a variety of vitamins and minerals, including vitamin D, vitamin B12, selenium, and choline. Choline, in particular, is a crucial nutrient for brain health. The combination of protein and healthy fats also contributes to satiety, which can aid in weight management by helping you feel full for longer.

For those seeking additional heart-healthy dietary advice, the Harvard Medical School 6-Week Plan for Healthy Eating offers comprehensive guidance on transitioning to a more nutritious lifestyle.

Conclusion: Eggs and Your Low-Fat Diet

Ultimately, eggs can be a perfectly healthy part of a low-fat diet. The focus should shift away from the egg's inherent fat and dietary cholesterol and towards the overall context of your diet. By choosing healthier cooking methods like boiling or poaching and being mindful of the ingredients paired with them, you can enjoy the numerous nutritional benefits of eggs without compromising your low-fat goals. For individuals with specific health conditions, particularly those with existing heart disease or diabetes, it is always best to consult with a doctor or registered dietitian to determine the most appropriate consumption levels.

Frequently Asked Questions

No, a single large egg contains a moderate amount of fat (around 5.3 grams), which is a mix of healthy unsaturated and a small amount of saturated fat. Modern diets focus more on the overall nutritional profile rather than limiting eggs solely for their fat content.

The majority of the fat in eggs is healthy unsaturated fat, with only a small portion being saturated fat. Eggs also contain omega-3 fatty acids, which are beneficial for heart and brain health.

To reduce the fat from eggs, focus on cooking methods that don't require added fats, such as boiling, poaching, or steaming. Alternatively, you can use only the egg whites, which are fat-free.

For most healthy individuals, dietary cholesterol from eggs does not significantly impact blood cholesterol levels. Saturated and trans fats have a much greater effect, so the key is to eat eggs in moderation as part of a balanced diet.

Egg whites are a great low-fat option as they contain no fat or cholesterol and are packed with protein. However, the yolk contains most of the egg's vital nutrients, like vitamins A, D, and choline, so a whole egg offers more complete nutrition.

For most healthy people, consuming up to one or two eggs per day is considered safe and healthy. It's crucial to consider the rest of your diet and overall saturated fat intake, as well as cooking method.

Low-fat cooking methods for eggs include hard-boiling, soft-boiling, poaching, and baking. You can also make scrambled eggs using low-fat milk and cooking spray instead of butter or oil.