Do Eggs Contain HDL Cholesterol? Separating Fact from Fiction

January 11, 2026 •

3 min read

For years, eggs were wrongly viewed as detrimental due to their cholesterol content, causing confusion about their effects on heart health. A large egg has roughly 186-200 mg of dietary cholesterol, but the question of whether eggs contain HDL cholesterol is incorrect, because HDL is a lipoprotein made by the body, not found in food.

Quick Summary

This article clarifies that eggs do not contain HDL cholesterol, a lipoprotein in blood. It explains how dietary cholesterol from eggs can affect blood lipid levels, and it frequently increases beneficial HDL for most people.

Key Points

HDL is a Blood Lipoprotein: Eggs do not contain HDL cholesterol. HDL (High-Density Lipoprotein) is a lipoprotein in blood, not a nutrient found in food.
Eggs Can Raise 'Good' Cholesterol: For most healthy people, moderate egg consumption is linked to an increase in beneficial HDL cholesterol levels.
Dietary vs. Blood Cholesterol: Dietary cholesterol from eggs has a minimal effect on blood cholesterol levels for most people, because the liver adjusts its own production.
Saturated Fat is the Main Concern: Saturated and trans fats have a more significant impact on blood cholesterol levels than the dietary cholesterol from eggs.
Nutrient-Rich Whole Food: Eggs are a source of high-quality protein, choline, and antioxidants, with the yolk containing the most nutrients and all of the cholesterol.
Moderation is Key for Some: Individuals with certain genetic predispositions or conditions like familial hypercholesterolemia should be more mindful of their egg intake.

Understanding the Cholesterol Confusion

Cholesterol is a complicated subject, and the misunderstanding surrounding eggs is often from mixing up dietary cholesterol (found in food) with blood cholesterol (a waxy substance transported by lipoproteins in blood). Although eggs are a source of dietary cholesterol, many studies show that this has a minimal impact on overall blood cholesterol levels for healthy people. The liver, which produces the majority of the body's cholesterol, adjusts its production to compensate for dietary intake, maintaining balance.

The Effect of Egg Consumption on Blood Cholesterol

For most people, eating eggs has a neutral or possibly beneficial effect on heart health markers. A key factor is their impact on HDL cholesterol.

Higher HDL Levels: Studies suggest moderate egg consumption can increase HDL, the 'good' cholesterol, which helps remove excess cholesterol from the bloodstream. Higher HDL levels link to a lower heart disease risk.
Neutral or Modest LDL Impact: While some might see a rise in LDL ('bad') cholesterol from eggs, it's frequently modest, and eggs might improve LDL particle structure.
Stable Cholesterol Ratio: The ratio of total cholesterol to HDL often stays the same for many, which is a key heart disease risk indicator.

What You Need to Know About Eggs

Here's a breakdown of egg components related to cholesterol:

Cholesterol Location: A large egg's approximately 186 mg of dietary cholesterol is only in the yolk.
Egg White: The white offers protein with almost no fat or cholesterol.
Saturated Fat: Eggs are relatively low in saturated fat (around 1.6 g per large egg), which greatly contributes to high blood cholesterol.
Essential Nutrients: The yolk also provides choline, lutein, and zeaxanthin.

Comparing HDL and LDL Cholesterol


Feature	HDL (High-Density Lipoprotein)	LDL (Low-Density Lipoprotein)
Nickname	"Good" Cholesterol	"Bad" Cholesterol
Function	Removes extra cholesterol and transports it to the liver for disposal.	Transports cholesterol from the liver to the body's cells.
Effect on Heart	A higher level reduces the risk of heart disease and stroke.	A high level can lead to plaque buildup in arteries, increasing the risk of heart attack and stroke.
Dietary Impact	Can be positively influenced by consuming healthy fats and exercise. Eggs can help raise it.	Primarily influenced by high saturated and trans fat intake.

Shifting Scientific Perspectives on Dietary Cholesterol

Nutritional science has changed from focusing on individual nutrients to overall dietary patterns. This led to the removal of a specific daily limit on dietary cholesterol in the 2015-2020 Dietary Guidelines for Americans. The focus is now on limiting saturated and trans fats, which greatly affect blood cholesterol.

Conclusion

To reiterate, eggs do not contain HDL cholesterol. HDL is a lipoprotein in blood. For most healthy people, moderate egg consumption does not harm heart health and might even improve cholesterol profiles by increasing beneficial HDL. Unhealthy blood cholesterol is more closely linked to diets high in saturated/trans fats and processed foods. A balanced, whole-foods diet and exercise are key. See a healthcare professional for personalized advice, especially if you have pre-existing conditions or are a hyper-responder to dietary cholesterol.

Visit Harvard Health to learn more about the latest research on eggs and heart health.

Frequently Asked Questions

The cholesterol in eggs is dietary cholesterol. HDL, or High-Density Lipoprotein, is a type of lipoprotein in blood that transports cholesterol. Eggs do not contain HDL itself.

Research shows that for most people, the liver regulates blood cholesterol levels by producing less cholesterol when dietary intake is higher. The types of fats you eat, especially saturated and trans fats, have a greater impact on blood cholesterol.

For many people, moderate egg consumption (up to one to two eggs per day) has been shown to increase HDL cholesterol levels, which is considered a positive effect on heart health.

Egg whites contain no cholesterol and are a good source of lean protein. However, most of the beneficial nutrients, such as choline and antioxidants, are in the yolk. Eating the whole egg provides the most complete nutritional benefits.

For most healthy individuals, eating up to seven eggs per week can be part of a heart-healthy diet. Some older research suggested limitations, but recent guidelines from organizations like the American Heart Association have become more flexible.

Yes, how you cook them can influence the meal's healthfulness. Poaching or boiling eggs without adding high-fat ingredients like butter, bacon, or cheese is generally the healthier option. What you eat with your eggs is as important as the egg itself.

Not necessarily. It is best to consult a doctor, as individual responses to dietary cholesterol vary. For some, especially those with genetic predispositions or 'hyper-responders,' limiting intake may be recommended, while for others, eggs can be safely included in a balanced diet.