Why do eggs only have a 4 star health rating? A look behind the label

January 2, 2026 •

5 min read

While often hailed as a nutritional powerhouse, the fact remains that eggs only receive a 4-star health rating in some systems like Australia's and New Zealand's Health Star Rating (HSR). This has puzzled many consumers, but the reasons lie not in the egg's overall quality, but in how the specific algorithmic rating system works.

Quick Summary

The health star rating for eggs is lower than some expected due to the calculation system, which penalizes factors like saturated fat despite eggs being nutrient-dense. The rating was designed for comparing processed products, creating controversy and confusion when applied to whole foods.

Key Points

Algorithmic Calculation: The 4-star rating for eggs results from an algorithm that deducts points for components like saturated fat, even in a wholesome food.
Flawed System for Whole Foods: The Health Star Rating (HSR) system was designed for comparing processed, packaged foods, and its application to natural, unprocessed items like eggs is inherently flawed.
Outdated Cholesterol Concerns: Modern nutritional science shows that dietary cholesterol from eggs has minimal impact on blood cholesterol for most people; saturated and trans fats are the primary drivers.
Nutrient-Dense Powerhouse: Eggs are rich in high-quality protein, essential vitamins (D, B12, A), and brain-boosting choline, offering significant health benefits.
Relative vs. Absolute Rating: The HSR is a relative tool for comparing similar foods, not a definitive verdict on overall healthiness, which is why a 4-star egg is still a better choice than many high-star processed items.
Rejected 5-Star Application: An application to increase eggs to a 5-star rating was denied by the HSR Advisory Committee, indicating the rigidity of the scoring system.

Understanding the Health Star Rating System

The Health Star Rating (HSR) is a voluntary, front-of-pack labelling system first introduced in Australia and New Zealand in 2014. It provides a quick, easy way for consumers to compare the nutritional profile of similar packaged foods, assigning a rating from 0.5 to 5 stars. The core idea is simple: the more stars, the healthier the choice within that food category. However, this is also where much of the confusion lies. The rating is a relative measure, not an absolute one, meaning you should compare a yoghurt to another yoghurt, not an egg to a sugary breakfast cereal.

How the HSR Algorithm Works

The HSR calculation weighs different nutritional components to produce a final score. The algorithm gives points for positive nutrients and ingredients, and deducts points for negative ones. It awards points for beneficial elements like:

Protein
Fibre
Fruit, vegetable, nut, and legume content

Conversely, it deducts points for less desirable components, including:

Saturated fat
Sodium (salt)
Sugars

This system works well for its intended purpose—helping consumers choose between two different varieties of packaged muesli or cereal bars. Where it falls short is when it’s applied to unprocessed, whole foods, which were not the target of the original algorithm.

The Saturated Fat and Cholesterol Factor

One of the primary reasons eggs don't achieve a full 5-star rating is their saturated fat content, which is factored negatively in the algorithm. A single medium-sized egg contains around 1.3 grams of saturated fat, a component that, while not inherently 'bad' in small amounts, lowers the score in the HSR calculation.

For many years, eggs were unfairly villainized due to their high dietary cholesterol content. However, as medical science and nutritional research have advanced, the understanding of eggs and heart health has evolved significantly. We now know that for most healthy individuals, dietary cholesterol has a minimal impact on blood cholesterol levels. It is the intake of saturated fat and trans fat that has a far greater influence on blood cholesterol and cardiovascular risk. Since eggs contain very little saturated fat and no trans fat, this outdated concern about cholesterol has been largely debunked for the general population.

Why a 5-Star Rating was Denied

In Australia, the Health Star Ratings Advisory Committee rejected an application to grant eggs a 5-star rating. The rationale was twofold: firstly, the system's purpose is to compare similar products, and most consumers aren't comparing eggs to other items in the 'lean meats and alternatives' category. Secondly, the existing 4-star rating was deemed appropriate, falling above the 3.5-star threshold initially intended for 'core' foods. This situation highlights the inherent flaws in applying a system designed for processed foods to whole, natural products.

The High Nutritional Value of Eggs

Despite the perplexing 4-star rating, eggs remain one of the most nutritious foods available, packed with high-quality protein and a wide range of essential vitamins and minerals. The idea that eggs are less healthy due to saturated fat or cholesterol is an oversimplification that ignores their substantial benefits.

Here are some of the key nutritional advantages of eggs:

High-Quality Protein: A large egg provides about 6 grams of protein, containing all nine essential amino acids needed for muscle repair and growth.
Choline: Eggs are an excellent source of choline, a crucial nutrient for brain health, nervous system function, and cell integrity.
Vitamins: They are a natural source of vitamins D, B12, B6, and A, many of which are often lacking in modern diets.
Eye Health: Egg yolks contain powerful antioxidants, lutein and zeaxanthin, which help protect against age-related macular degeneration and cataracts.
Weight Management: The high protein content makes eggs very satiating, helping to reduce overall calorie intake and support weight loss or maintenance.

HSR's Inconsistency: A Comparison Table

To illustrate the inconsistencies of the HSR system when applied to whole foods, consider the nutritional profile of an egg versus a processed breakfast food, which may achieve a higher rating by 'gaming' the algorithm.


Feature	Large Egg (approx. 58g)	5-Star Cereal (per 100g)	HSR Relevance	Analysis
Calories	66 kcal	~350-400 kcal (varies)	Scoring Factor (Density)	A higher energy density can reduce a product's score, but fortification and other factors can override this.
Saturated Fat	1.3 g	< 1 g (often lower)	Deducted Points	The moderate saturated fat in an egg is penalized, a significant factor in the 4-star rating.
Protein	6.4 g	Varies greatly, often < 10g	Added Points	Eggs score highly for protein, a key positive factor in the algorithm.
Sodium	62 mg	Varies widely, can be high	Deducted Points	Eggs are naturally low in sodium and are not penalized here.
Sugar	0 g	Varies, can be low or high	Deducted Points	Eggs contain no sugar and score perfectly.
Vitamins & Minerals	Excellent source of D, B12, choline	Often fortified (added)	Not Directly Scored	The HSR system doesn't directly measure micronutrient density, allowing fortified products to 'seem' healthier despite lacking the natural matrix of nutrients in eggs.

How to Safely Incorporate Eggs into Your Diet

For most healthy adults, consuming one to two eggs per day is perfectly safe and can be part of a balanced, nutritious diet. However, individuals with certain health conditions, such as high cholesterol or diabetes, should consult a doctor or dietitian for personalized advice.

When preparing eggs, be mindful of what you eat them with. The healthiest cooking methods include poaching, boiling, or scrambling without excessive butter or added salt. Serving them with vegetables like spinach, mushrooms, or tomatoes further enhances their nutritional value, making for a truly heart-healthy meal.

Conclusion

The reason eggs only have a 4-star health rating is a prime example of a labelling system's limitations when applied outside its intended scope. The HSR, while useful for comparing packaged goods, unfairly penalizes whole foods like eggs based on a narrow algorithm that exaggerates the impact of saturated fat. It completely misses the bigger nutritional picture, including the wealth of vitamins, minerals, and high-quality protein that make eggs one of nature's most complete and affordable foods. The 4-star rating is not a reflection of a flaw in the egg but a flaw in the system. For a more comprehensive look at food ratings, it is always recommended to check the official guidelines from the respective governing body, such as Australia's Health Star Rating System.

The information in this article is for informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional for personalized health advice.

Frequently Asked Questions

No, a 4-star rating is not bad, and it does not mean eggs are unhealthy. It simply reflects the result of an algorithm that penalizes ingredients like saturated fat, which eggs contain. Compared to many processed foods, a 4-star whole food is a far healthier option.

For most healthy people, the cholesterol in eggs has a minimal effect on blood cholesterol levels. Current research suggests that dietary saturated and trans fats are the main culprits for raising blood cholesterol, not the dietary cholesterol found in eggs.

For most healthy adults, consuming one to two eggs per day is considered safe as part of a balanced diet. However, individuals with existing health conditions like high cholesterol or diabetes should consult a healthcare professional for personalized guidance.

This is due to the inherent flaws of the rating system. The algorithm is easily 'gamed' by manufacturers who add vitamins and reduce fat in processed foods, giving them a high score. Eggs, as a whole, unprocessed food, are judged on their natural composition, which includes saturated fat that lowers the rating.

The healthiest ways to cook eggs are boiling, poaching, or scrambling without excessive butter or salt. Pairing them with vegetables like spinach or mushrooms on whole-grain toast further boosts their nutritional value.

While the egg yolk contains fat and cholesterol, it is also packed with essential nutrients like vitamins D, B12, and antioxidants (lutein and zeaxanthin). Choosing to eat only egg whites means missing out on many of these valuable nutrients.

The confusion arises because the HSR system is voluntary and often applied inconsistently by manufacturers. The rating itself can be misleading when comparing whole foods to highly processed, fortified products that manipulate the algorithm for a higher score.