For most healthy people, 3 eggs a day is fine. Ask your doctor if you have heart disease, diabetes, or high cholesterol.
Evidence
One large egg has about 186 mg of cholesterol and 6 g of protein.
Guidance
The American Heart Association says one egg a day (or two for older people with normal cholesterol) can be part of a heart healthy diet. Three a day is above that.
Studies
For healthy people, studies find little effect of eggs on heart disease risk, but results are mixed, especially for diabetics.
Who should watch
People with heart disease, diabetes or high LDL.
Tip
Prepare eggs without butter.
Research on egg intake
An egg has about 70 calories, 6 g of protein and roughly 186 mg of cholesterol. For most healthy people, dietary cholesterol has a modest effect on blood cholesterol. A 2020 meta-analysis in the BMJ of cohort studies found that eating up to one egg per day was not linked to higher cardiovascular risk. A 2019 JAMA study by Victor Zhong, pooling six cohorts, found each additional half egg a day was linked to a small rise in cardiovascular disease and death, so results are debated.
- The 2020 to 2025 Dietary Guidelines for Americans do not set a numeric cholesterol limit but advise keeping it as low as possible within a healthy pattern.
- Eggs supply choline (147 mg per egg), vitamin D and lutein.
- Three eggs a day amounts to roughly 560 mg of cholesterol.
Who should be careful
People with diabetes, high LDL cholesterol, familial hypercholesterolemia or heart disease should discuss egg intake with a doctor. Hyper-responders raise LDL more with dietary cholesterol. Cook eggs thoroughly to reduce Salmonella risk. Vary protein sources such as beans, fish and nuts.
Research on egg intake
One large egg has about 72 calories, 6 g protein and 186 mg of cholesterol. Studies show that eating up to one egg per day is not linked to higher heart disease in healthy people. A 2020 JAMA analysis found that higher dietary cholesterol and egg intake were linked to a small increased risk of heart disease and death, while other reviews show neutral effects.
Who should be careful
People with diabetes, high LDL cholesterol or heart disease should discuss egg intake with a doctor. Cook eggs thoroughly to reduce Salmonella risk.
Cholesterol and heart health data
A large egg contains about 186 mg cholesterol, 5 g of fat and 6 g protein, along with choline, lutein and vitamin D. The 2015 US Dietary Guidelines dropped the 300 mg per day cholesterol limit. The 2019 JAMA study of nearly 30,000 adults suggested each additional 300 mg of dietary cholesterol raised cardiovascular risk by 17 percent, and each half egg per day by 6 percent, though other studies conflict.
Practical guidance
Three eggs a day totals about 560 mg cholesterol and suits many healthy people but not those with diabetes, familial hypercholesterolemia or heart disease. Cook eggs to 160 F to kill Salmonella, which contaminates about 1 in 20,000 eggs. Pair with vegetables and avoid processed breakfast meats. Check LDL after a few weeks of high egg intake.
Based on data from JAMA and the Dietary Guidelines for Americans
