Are there any risks to eating eggs daily?

January 8, 2026 •

3 min read

A single large egg contains a significant amount of cholesterol, but recent research suggests that dietary cholesterol has minimal impact on blood cholesterol for most people. This change in understanding has led to a reevaluation of the risks of eating eggs every day.

Quick Summary

This article explores the potential health risks associated with eating eggs daily, including concerns about cholesterol and heart disease. It also discusses the nutritional benefits of eggs and offers guidelines for safe consumption, emphasizing the importance of moderation.

Key Points

Moderate Daily Consumption is Generally Safe: For most healthy individuals, eating 1–2 eggs per day is not associated with increased risk of heart disease or high blood cholesterol.
Dietary Cholesterol Has Minimal Impact for Most: Recent research shows that dietary cholesterol from eggs has a minimal effect on blood cholesterol levels compared to saturated and trans fats.
Overall Diet Matters More: The health impact of eggs is heavily influenced by preparation and what they are served with, such as whole grains and vegetables instead of processed meats.
Eggs Are Highly Nutritious: They are a powerhouse of essential nutrients, including high-quality protein, vitamins D and B12, choline for brain health, and antioxidants for eye health.
Caution for High-Risk Groups: Individuals with high cholesterol, diabetes, or a higher risk of heart disease should consult a doctor or dietitian regarding their egg intake.
Avoid Raw Eggs: Consuming raw or undercooked eggs poses a risk of Salmonella poisoning, especially for vulnerable populations like young children, the elderly, and pregnant women.
Manage Egg Allergies: Egg allergies, one of the most common food allergies, require strict avoidance and medical consultation, particularly for children.

Rethinking the Impact of Cholesterol

Historically, eggs have been associated with high cholesterol levels due to the cholesterol found in the yolk. However, current research indicates that for most healthy people, dietary cholesterol from eggs does not significantly increase blood cholesterol. The liver produces cholesterol, and its production is more affected by saturated and trans fats than the cholesterol in eggs. Studies from Harvard Medical School and others show no increased risk of heart disease for healthy individuals consuming about one egg per day.

The Role of Overall Diet

The overall diet is crucial when considering egg consumption. Eating eggs with healthy foods such as vegetables and whole grains differs from consuming them with processed meats high in saturated fat, which has a greater impact on blood cholesterol. Those with diabetes or heart disease may need to be mindful of their total saturated fat intake and possibly limit whole egg consumption to a few per week.

Potential Risks for Specific Groups

While daily eggs are generally fine for most people, certain health conditions warrant caution.

High cholesterol or heart disease: Individuals with these conditions might be more sensitive to dietary cholesterol. It is recommended to consult a doctor or dietitian to determine the appropriate egg intake.
Diabetes: The relationship between eggs and type 2 diabetes is debated. Some studies suggest moderate consumption (6–12 eggs weekly) may not be harmful for those with diabetes when part of a healthy diet. However, other studies suggest a potential risk with higher intake, although lifestyle factors can play a role.
Risk of salmonella: Eating raw or undercooked eggs can expose people to Salmonella bacteria, which can cause serious illness. The CDC advises cooking eggs thoroughly, especially for vulnerable groups such as children, older adults, and pregnant women.
Egg allergies: Egg allergies are common, especially in children. Reactions, usually to egg white protein, can range from mild to severe. While many children outgrow this, those affected must avoid eggs unless advised otherwise by a specialist.

Nutritional Benefits of Eggs

Eggs are highly nutritious.

Key Nutrients in Eggs:

High-quality protein: An egg provides about 6 grams of complete protein, which is essential for muscle health and overall body functions.
Vitamins and minerals: Eggs contain various essential nutrients, including Vitamin A, D, E, B12, folate, selenium, and choline.
Choline: Choline is important for brain health, memory, and the nervous system, found mainly in the yolk.
Lutein and zeaxanthin: Antioxidants in the yolk that support eye health.
Omega-3 fatty acids: Some eggs, depending on the hen's diet, offer beneficial omega-3s.
Promotes satiety: The protein helps promote satiety, potentially aiding weight management.

Comparison: Eggs vs. Non-Egg Breakfasts


Feature	Eggs for Breakfast	Cereal for Breakfast (Non-egg)
Satiety Level	High due to protein.	Lower, often leading to quicker hunger return.
Nutrient Density	High, offering nutrients.	Variable, often fortified to increase nutrients.
Blood Sugar Impact	Low, helps stabilize levels.	Potentially High due to refined carbs and sugar.
Protein Quality	Excellent, contains all essential amino acids.	Variable, may need combining with other foods for a complete profile.
Impact on Cholesterol	Generally neutral or positive for most healthy people.	Typically no dietary cholesterol, but overall diet is a factor.

Conclusion

For most healthy adults, eating eggs daily in moderation is safe and nutritious. Modern science has largely moved past the primary concern about dietary cholesterol in eggs, emphasizing overall diet and saturated fat instead. Eggs provide valuable protein and other nutrients, which benefit heart, brain, and eye health. However, those with high cholesterol or diabetes should seek personalized advice from a healthcare provider. Preparation methods are important, and thorough cooking is needed to avoid risks like salmonella. Consuming a daily egg can be a healthy dietary choice for many.

For more information on the effects of eggs on your health, visit the Harvard Health website.

Frequently Asked Questions

If you have high LDL cholesterol or existing heart disease, it's best to consult a doctor or dietitian. While current evidence suggests moderate intake is often acceptable, a professional can provide personalized guidance.

Eating only egg whites reduces calorie and cholesterol intake, which can be beneficial for those with certain health concerns. However, you will miss out on many valuable nutrients concentrated in the yolk, such as vitamins D, A, and choline.

Yes, consuming raw or undercooked eggs carries a risk of Salmonella poisoning. This is especially dangerous for children, the elderly, and pregnant women. Only use pasteurized eggs if a recipe requires raw eggs.

Current research indicates that for most healthy people, moderate egg consumption does not increase the risk of heart disease. Factors like saturated fat and overall diet are more significant contributors to heart disease risk.

For most healthy adults, 1–2 eggs per day is considered safe and a nutritious part of a balanced diet. This can vary based on individual factors like activity level and the rest of your diet.

Yes, eggs can aid in weight management. Their high protein content promotes satiety, which can help reduce overall calorie intake.

Cooking eggs thoroughly eliminates the risk of Salmonella contamination. For some individuals with egg allergies, extensively heated eggs in baked goods may be tolerated, but this is not universal.