Should you avoid eggs when sick? A nutritional deep dive

October 13, 2025 •

4 min read

A persistent myth suggests eggs should be avoided during a fever, yet health experts confirm that for most people, eggs are not only safe but can be beneficial when sick. This nutrient-dense food provides essential vitamins, minerals, and protein to support your immune system and energy levels.

Quick Summary

Eating cooked eggs while ill is generally safe and supports recovery with high-quality protein and immune-boosting vitamins. Avoidance is necessary only for those with specific allergies or severe stomach issues.

Key Points

Eggs are generally safe to eat when sick: Contrary to old myths, scientific evidence shows no harm in consuming eggs during illnesses like fever or flu, provided you don't have an allergy.
They provide high-quality protein: Eggs are an excellent source of protein, which is vital for repairing and building immune cells to help your body fight infection and rebuild strength.
Packed with immune-boosting nutrients: Eggs contain essential vitamins and minerals like Vitamin D, Zinc, and Selenium, all of which are crucial for a healthy immune response.
Gentle on the digestive system: When prepared simply (e.g., boiled or poached), eggs are easily digestible, making them a good option when your appetite is low or your stomach is sensitive.
Avoid if you have specific issues: If you have a known egg allergy or are experiencing severe gastrointestinal problems like vomiting or diarrhea, it is best to avoid eggs and consult a doctor.
Proper cooking is crucial: Always ensure eggs are well-cooked to eliminate the risk of foodborne illnesses like salmonella, especially when your immune system is already compromised.

Are eggs good for you when you're sick? The truth revealed

When you're under the weather with a fever, cold, or flu, the last thing you want is to eat something that prolongs your misery. Historically, myths have circulated that suggest avoiding eggs during illness, particularly with a fever, because they supposedly "increase body heat". However, scientific evidence contradicts this claim, establishing eggs as a highly beneficial food for recovery. Their rich nutritional profile can provide much-needed strength and immune support when your body needs it most.

The nutritional power of eggs during illness

Eggs offer a comprehensive blend of nutrients that are especially valuable when you're unwell. A single large egg provides a substantial dose of high-quality protein, which is critical for tissue repair and building immune cells to fight off infection. Additionally, eggs are a good source of several key vitamins and minerals that boost the immune system.

Immune-boosting nutrients in eggs:

Vitamin B12: Essential for red blood cell formation and overall immune function.
Zinc: An important mineral known to fight infection and reduce inflammation.
Vitamin D: A crucial nutrient for regulating the immune response, especially beneficial for cold and flu symptoms.
Selenium: Acts as a powerful antioxidant, helping to protect the body's cells from damage caused by free radicals.
Protein: The building block for your body's immune cells and antibodies, helping to speed up recovery.

When caution is necessary

While eggs are generally safe for most people, there are specific circumstances where they should be avoided or consumed with care.

Egg allergy or intolerance: If you have a known egg allergy, you must avoid them completely. Eating eggs when your immune system is already compromised can trigger a more severe allergic reaction.
Severe gastrointestinal distress: If you are experiencing symptoms like severe nausea, vomiting, or diarrhea, it is best to consult a healthcare provider before reintroducing eggs. Greasy or heavy foods can sometimes worsen an already upset stomach. In such cases, bland, starchy foods like toast or rice might be better tolerated initially.
Risk of salmonella: Consuming raw or undercooked eggs poses a risk of bacterial infection, such as salmonella. This risk is heightened when your body is already under stress from fighting another illness. Always ensure eggs are thoroughly cooked when you are sick to prevent this extra complication.

Best egg preparations for a sensitive stomach

For a gentle and easily digestible meal, the preparation method is key. Avoid frying eggs in heavy butter or oil, as this can make them greasy and potentially upset your stomach. Instead, opt for these simple and soothing methods:

Soft-boiled or hard-boiled: This requires no added fats and produces a mild, easy-to-digest egg.
Poached: A soft, nutrient-retaining option that avoids extra oil.
Scrambled with minimal oil: Cook eggs with a tiny amount of oil and avoid heavy ingredients like cheese if you feel nauseous.
Light omelet: A plain, simple omelet with just a dash of salt and oil can be a mild but protein-packed option.
Egg drop soup: This classic comfort food is hydrating and combines the benefits of eggs and a warm broth.

Comparison: Eggs vs. other foods during illness

To understand why eggs are a superior choice for many, let's compare them to other common foods eaten during sickness.


Feature	Eggs	Chicken Soup	Toast (BRAT Diet)	Fatty/Greasy Foods	Sugary Foods
Primary Benefit	High-quality protein, zinc, Vitamin D, Selenium	Hydration, electrolytes, warmth	Bland, easily digestible carbohydrates	Palatable but heavy and potentially inflammatory	Quick energy, but potentially inflammatory and dehydrating
Best For	Boosting immunity, rebuilding strength, preventing muscle loss	Soothing sore throat, clearing congestion, hydrating	Settling an upset stomach, nausea, diarrhea	No benefit when sick; best to avoid	Avoid when sick; can hinder recovery
Best Preparation	Boiled, poached, lightly scrambled	Broth-based, warm	Plain white toast	Avoid all greasy preparation	Avoid all sugary foods

The bigger picture: a holistic approach

While eggs are a great component of a recovery diet, it is crucial to remember that a balanced approach is best. Your body needs a variety of nutrients to recover effectively. Combined with plenty of fluids, other immune-supporting foods, and adequate rest, eggs can play a valuable part in helping you get back on your feet faster. Pairing eggs with plain toast, rice, or a side of cooked vegetables can create a well-rounded and comforting meal.

Conclusion

So, should you avoid eggs when sick? The answer for the vast majority of people is a definitive no. The long-standing myth about eggs worsening fever has no scientific basis. Instead, eggs are a nutrient-rich, easy-to-digest food that can significantly aid your body's recovery by providing high-quality protein, essential vitamins, and immune-boosting minerals. The key is to prepare them in a simple, non-greasy way and to listen to your body, especially if you have a sensitive stomach. For most illnesses, a couple of well-cooked eggs can be a welcome and restorative addition to your diet.

For more information on dietary needs during illness, you can consult reliable sources such as the National Institutes of Health on foods for boosting human immunity.

Frequently Asked Questions

No, the belief that eggs worsen a fever by increasing body heat is a myth with no scientific backing. In fact, the nutrients in well-cooked eggs can help support your immune system during a fever.

Yes, scrambled eggs are fine when you are sick, especially if you cook them lightly with minimal oil. Avoid using excess butter, cheese, or spices, as these can make the dish greasy and harder to digest if you have a sensitive stomach.

If you have severe nausea, vomiting, or diarrhea, it is best to consult a healthcare provider first. While eggs can be part of a bland diet, they can be heavy for some people during significant gastrointestinal distress. Plain toast or rice might be better tolerated initially.

The best methods are simple and gentle, such as boiling or poaching. These methods require no added fats and make the eggs very easy to digest, providing maximum nutritional benefit without irritating your stomach.

Yes, soft-cooked eggs like scrambled or poached are easy to swallow and can provide needed protein without irritating a sore throat. Pairing them with soft foods like mashed potatoes or toast can also be soothing.

Eggs are rich in high-quality protein, which aids in healing and building immune cells. They also contain zinc, selenium, and Vitamins B12 and D, all of which are vital for a strong immune response.

For most children without egg allergies, well-cooked eggs are a nutritious and gentle food when they are sick. The protein and vitamins are helpful for their recovery. Always ensure eggs are thoroughly cooked to prevent foodborne illness.