How much saturated fat is in eggs? A comprehensive guide

December 8, 2025 •

3 min read

According to Harvard Health, one large egg contains approximately 1.5 grams of saturated fat. The fat content in an egg is not as high as once believed, and the type of fat and cooking method used are significant factors for anyone monitoring their saturated fat intake.

Quick Summary

A large egg has a low amount of saturated fat, with the majority located in the yolk. The overall amount of saturated fat is more impacted by how the egg is prepared rather than the egg itself.

Key Points

Low Saturated Fat: A single large egg contains only about 1.5 grams of saturated fat, most of which is found in the yolk.
Fat is in the Yolk: The egg white is fat-free, so the saturated fat content of an egg is entirely concentrated in the yolk.
Cooking Method Matters: The saturated fat content of an egg meal is more influenced by the cooking fat (e.g., butter) and other added ingredients (e.g., cheese) than the egg itself.
Minimal Increase: Preparing eggs by boiling, poaching, or microwaving adds no extra fat, keeping the saturated fat content at its natural, low level.
Heart-Healthy Choice: For most healthy individuals, the amount of saturated fat in eggs does not pose a significant risk to heart health, and the overall nutritional profile is highly beneficial.
Dietary Context: It's crucial to consider the entire meal; a healthy egg preparation is best paired with other nutritious foods and not high-fat sides.
Nutrient-Dense: Eggs provide important nutrients, and the fat in the yolk helps the body absorb fat-soluble vitamins like A, D, and E.
Unsaturated Fat: The majority of the fat in an egg is the healthier unsaturated kind, not saturated fat.

Saturated fat content in a single large egg

Historically, eggs were often viewed negatively due to their cholesterol content. However, current nutritional understanding emphasizes the impact of saturated and trans fats on blood cholesterol more than dietary cholesterol. A large egg is relatively low in saturated fat, containing about 1.5 to 1.6 grams.

Breaking down the fat in an egg

All of an egg's fat is found in the yolk, while the white contains virtually none.

Egg yolk: A large egg yolk has approximately 4.5 to 5 grams of total fat. About 1.6 grams of this is saturated fat, with the rest being primarily unsaturated fats (around 2 grams monounsaturated and less than 1 gram polyunsaturated).
Egg white: The egg white is largely protein and water, free from fat and cholesterol. Consuming only egg whites is an option for those drastically limiting fat intake.

The impact of cooking methods on saturated fat

The way eggs are prepared significantly affects the total saturated fat in a meal, largely due to added cooking fats like butter or oil.

Preparing eggs with minimal added fat

Boiling and poaching: These methods use water for cooking, requiring no extra fat and keeping saturated fat at the egg's natural level of around 1.5 grams per large egg.
Microwaving: Similar to boiling and poaching, microwaving typically doesn't involve adding fat, making it a low-fat option.

Preparation methods that increase saturated fat

Frying: Frying adds fat to the meal. Using butter increases saturated fat significantly, while heart-healthy oils like olive oil add unsaturated fat.
Scrambling and omelets: These often include butter, cheese, or milk, all of which raise the saturated fat and calorie content.

Comparison table: Saturated fat by egg preparation


Cooking Method	Added Fat	Typical Saturated Fat (per 1 large egg)	Key Takeaway
Hard-Boiled	None	~1.6 grams	The baseline amount in the yolk.
Poached	None	~1.5 grams	Another great way to avoid adding extra fat.
Fried	Yes (butter/oil)	Increases depending on amount/type used	The final amount depends on the cooking fat added.
Scrambled	Yes (butter/milk/cheese)	Increases significantly	Often prepared with added dairy that boosts saturated fat.

Eggs and heart health

Moderate egg consumption is not linked to increased heart disease risk in many healthy people. The primary dietary factors affecting 'bad' (LDL) blood cholesterol are saturated and trans fats, not the cholesterol found in eggs. Instead of avoiding eggs, the British Heart Foundation advises focusing on the foods they are served with; pairing eggs with vegetables is different than with bacon or buttered toast.

Conclusion: A valuable and low-saturated-fat food

Eggs are a highly nutritious food, offering protein, vitamins, minerals, and antioxidants. While they contain some saturated fat, the amount is small and less concerning than previously thought. A healthy diet involves considering overall eating habits and how foods like eggs are prepared. Choosing methods like boiling or poaching minimizes added fat, allowing you to enjoy the nutritional benefits of eggs while keeping saturated fat low. For further information on healthy eating, resources like the American Heart Association are available.

Where is all the fat in an egg?

Almost all fat in an egg is in the yolk; the white contains virtually none.
Nutrient Concentration: The yolk's fat is accompanied by vitamins A, D, and E, plus antioxidants lutein and zeaxanthin.
Absorption: These fats aid in absorbing the yolk's fat-soluble vitamins.

Cooking eggs to minimize saturated fat

Boiling, poaching, or microwaving are good options to avoid added fat.
If frying or scrambling, use a small amount of heart-healthy oil like olive or avocado oil instead of butter.
Pair eggs with vegetables or whole-grain toast rather than high-saturated-fat sides.
Using only egg whites provides a nearly fat-free meal.

Eggs and cholesterol revisited

It's important to differentiate between dietary and blood cholesterol.
Dietary Cholesterol: Cholesterol consumed from foods like eggs.
Blood Cholesterol: Cholesterol levels in your blood, primarily affected by saturated and trans fats for most individuals.
Expert Consensus: Leading health organizations no longer emphasize strict limits on dietary cholesterol for most healthy people.

Frequently Asked Questions

A single large egg contains approximately 1.5 to 1.6 grams of saturated fat, which is a relatively small amount compared to many other animal products.

All of the fat in an egg, including the saturated fat, is found exclusively in the yolk. The egg white is fat and cholesterol-free.

Boiling and poaching are the healthiest methods, as they do not require any added butter or oil, preserving the egg's naturally low saturated fat content.

For most healthy people, the dietary cholesterol in eggs has a minimal effect on blood cholesterol levels. Saturated and trans fats have a much greater impact on increasing 'bad' (LDL) cholesterol.

To reduce saturated fat, avoid cooking with butter or high-fat dairy. Instead, opt for boiling or poaching, or use a small amount of heart-healthy oil like olive oil if frying or scrambling.

While egg whites offer a fat-free, protein-rich option, the yolk contains the majority of the egg's vitamins, minerals, and beneficial antioxidants. Eating the whole egg provides the most complete nutritional profile.

Adding cheese, bacon, or sausage to eggs significantly increases the total saturated fat and calorie content of the meal, far more than the egg itself contributes.