What kind of fat is in eggs?

December 25, 2025 •

4 min read

One large egg contains about 5 grams of fat, but it isn't a single type. The fat in eggs is a mix of saturated and unsaturated varieties, with the majority being the heart-healthy kind, and it is all contained within the nutrient-dense yolk.

Quick Summary

Eggs primarily contain heart-healthy monounsaturated and polyunsaturated fats, with a smaller proportion of saturated fat. The fats, along with essential vitamins and minerals, are concentrated in the egg yolk. Dietary cholesterol in eggs has a minimal impact on blood cholesterol for most healthy individuals.

Key Points

Fat Composition: The fat in eggs is a mix of mostly monounsaturated and polyunsaturated fats, with a smaller proportion of saturated fat.
Location of Fat: All the fat in an egg is concentrated in the nutrient-dense yolk; the egg white contains virtually no fat.
Health Benefits of Unsaturated Fat: The healthy unsaturated fats in eggs, including monounsaturated fats and omega-3s, help to maintain healthy blood cholesterol levels and support brain function.
Saturated Fat in Moderation: One large egg contains a modest amount of saturated fat (about 1.6 grams), which is not a concern for most healthy people when consumed in moderation.
Importance of Preparation: The method of cooking is important, as adding fats like butter or oil will increase the overall fat and calorie content of the meal.
Beyond Fat: The egg yolk also provides crucial fat-soluble vitamins (A, D, E, K) and phospholipids, which play a role in cardiovascular health.

Demystifying the Fat in Eggs

For years, eggs were unfairly villainized for their cholesterol content, but modern nutritional science has painted a more nuanced picture. The fat composition is more important than the cholesterol, and it's overwhelmingly a healthy blend. A single large egg contains roughly 5 grams of total fat, almost all of which is found in the yolk. This fat consists of monounsaturated, polyunsaturated, and a small amount of saturated fat.

The Breakdown of Egg Fats

Monounsaturated Fats

Monounsaturated fats (MUFAs) are considered "good" fats and are the most abundant type in an egg. These fats help to lower levels of "bad" LDL cholesterol and maintain levels of "good" HDL cholesterol, thereby supporting heart health. Oleic acid is the primary monounsaturated fatty acid found in eggs, accounting for a significant portion of the total fat. Foods rich in MUFAs include olive oil, nuts, seeds, and avocados, placing eggs in good company.

Polyunsaturated Fats

Eggs also contain a smaller but still significant amount of polyunsaturated fats (PUFAs). The most notable of these are the omega-3 and omega-6 fatty acids.

Omega-3 fatty acids: Found in enriched eggs (from hens fed flaxseed or fish oil), omega-3s are vital for brain function and can help reduce blood triglyceride levels. Eggs offer a valuable source of omega-3s, particularly DHA, for those who don't regularly consume fish.
Omega-6 fatty acids: Eggs naturally contain omega-6 fatty acids, which are also essential for body function. Maintaining a healthy balance between omega-3 and omega-6 intake is important for overall health.

Saturated Fat

Contrary to previous beliefs, the amount of saturated fat in an egg is relatively low. One large egg has only about 1.6 grams of saturated fat, making up less than one-third of its total fat content. Saturated fat is found in many animal products, but the proportion in eggs is modest compared to the healthier fats present. What you pair your eggs with, like bacon or butter, is often a more significant source of saturated fat.

The Role of Egg Yolk Phospholipids

Beyond the basic fatty acids, egg yolks are one of nature's richest sources of phospholipids. These lipids are crucial components of cell membranes and have potential health benefits, especially for cardiovascular health. The phospholipids in eggs, particularly phosphatidylcholine (PC) and sphingomyelin (SM), have been studied for their potential to influence cholesterol absorption and metabolism. Some research suggests that egg phospholipids may positively impact HDL function and help remove cholesterol from the arteries, although the effect is complex and warrants further study.

Comparison of Fat Types in a Large Egg

To better understand the fat profile, here is a comparison of the different types of fat found in a single large egg:


Fat Type	Quantity (approx.)	Health Implication	Key Fatty Acids	Source	Percentage of Total Egg Fat (approx.)
Monounsaturated Fat	1.8g - 2.0g	Heart-Healthy: Can lower "bad" LDL cholesterol.	Oleic Acid	Egg Yolk	36 - 40%
Polyunsaturated Fat	0.9g - 1.0g	Essential: Includes beneficial Omega-3 and Omega-6 fatty acids.	Linoleic Acid, Linolenic Acid	Egg Yolk	18 - 20%
Saturated Fat	1.5g - 1.6g	Use in Moderation: Minimal impact on blood cholesterol for most healthy people.	Palmitic Acid	Egg Yolk	30 - 32%
Total Fat	~5.0g	Overall Nutritious: Contributes to satiety and nutrient absorption.	Mix of the above	Egg Yolk	100%

The Health Effects and Moderation

Eating eggs daily is a nutritious choice for most people, as the benefits of the protein, vitamins, and healthy fats outweigh concerns about the moderate cholesterol content. For healthy individuals, dietary cholesterol has been shown to have a minimal effect on blood cholesterol levels. The key is to consume eggs as part of a balanced diet, focusing on preparation methods that don't add excessive unhealthy fats, such as poaching or boiling. Cooking eggs with heart-healthy oils like olive oil is also a great option. The source and diet of the hens can also influence the fat profile, with omega-3-enriched eggs being a viable choice for those seeking to increase their intake of these specific fatty acids.

Conclusion

To conclude, the fat in eggs is predominantly unsaturated and beneficial for heart health, with a smaller amount of saturated fat. Rather than being a source of unhealthy fat, eggs are a well-rounded food providing a mix of monounsaturated and polyunsaturated fats, including essential omega-3s. The majority of the fat is located in the yolk, which also contains important fat-soluble vitamins (A, D, E, K) and minerals that contribute to overall nutritional value. Modern science has shown that the types of fat matter more than the amount, and for most healthy people, eggs can be a regular and beneficial part of a balanced diet.

Frequently Asked Questions

Yes, for most people, the fat in eggs is considered healthy. It is primarily composed of heart-healthy unsaturated fats, and the benefits of the overall nutritional profile are well-documented.

For most healthy individuals, eating eggs has a minimal impact on blood cholesterol levels. The focus has shifted to the more significant impact of saturated and trans fats on blood cholesterol.

The egg white contains no fat at all. All of the fat, as well as the majority of the vitamins and minerals, is contained within the egg yolk.

One large egg contains approximately 5 grams of total fat. Of this, about 1.6 grams is saturated, and the rest is healthy monounsaturated and polyunsaturated fat.

Yes, standard eggs contain some omega-3s. For a higher concentration, you can choose omega-3-enriched eggs, which come from hens fed a specialized diet rich in flaxseed or fish oil.

Phospholipids are a class of lipids crucial for building cell membranes, and egg yolks are an excellent source. They have emerged as bioactive compounds that may help regulate lipid metabolism and support heart health.

The healthiness of frying eggs depends on what you use and how much. While the egg itself is healthy, frying with large amounts of butter or bacon fat adds a significant amount of saturated fat. For a healthier option, use a small amount of heart-healthy oil like olive oil.