How Many Eggs Can You Eat Per Day?
Eggs are awesome. They taste great. There’s plenty of ways you can make them. And they’re super nutritious – eggs are full of protein, healthy fats, vitamins and minerals.
But how many eggs are safe to eat per day? Are they healthy? Do they raise your cholesterol? Should you eat the whole egg or just the white? These are all questions I get on a regular basis from clients and readers alike. So let’s answer the great egg debate.
Answering The Egg Debate
As with most things, the egg debate is one of those “it depends” situations. But let’s break down what we know…
A medium size egg has around 80 calories and 6-7 grams of protein. Solid numbers. (For more on why protein is so important for fat loss, read this: http://strongfident.com/protein-needed-fat-loss/)
The egg yolk is full of healthy fats and vitamins (A, D, E, K). It also contains zinc, calcium and Vitamin B12 (which helps the breakdown of fat). The white of the egg contains protein too but the most nutritious part of the egg is undoubtedly the yolk.
Which answers another common question: “Should I eat the yolk?” Yes.
(If you’re on a diet, counting calories or trying to keep the amount of fat you eat low, you may ditch the yolks and just eat the egg whites. But don’t do it thinking that’s it’s healthier. It’s not. It is merely a way of saving calories and keeping your fat intake lower)
So, we know that eggs are a great source of protein, fats and vitamins. But what about cholesterol?
The idea that eggs increase cholesterol is something that is greatly misunderstood. There is plenty of evidence to suggest that eggs do not raise your bad levels of cholesterol at all. In fact, they may help reduce bad levels (LDL) and increase the good levels (HDL).
If you are heavily overweight, the chances are you have high cholesterol. The best way to lower that? Lose weight and exercise. Can eggs be part of your plan to do that? Absolutely.
(Side note: If you have high cholesterol, consult with your doctor. If you are allergic or have a negative reaction to eating eggs, then obviously don’t eat them. Everyone is different and individual variables must be accounted for)
There is also research to suggest that eggs are among one of the best foods for keeping you full after eating. They help your muscles grow and recover after training and help control your cravings.
Which, if fat loss is your goal, is pretty handy. Don’t you think?
So many eggs are safe to eat per day?
Again, an it depends question. So you get an it depends answer.
Are you of a healthy weight with good cholesterol levels? There’s no reason you can’t eat up to 6 eggs per day and be fine.
If you’ve got high cholesterol, consult your doctor. The chances are you could still get away with a few eggs per day, but it’s always worth checking.
I regularly consume 3-5 eggs per day and I’m doing just fine. But I’m not you.
So, eggs are healthy right?
Yes. They’re healthy. As are most things in small doses. If fat loss is your goal, eat your eggs. They’ll help keep you full and support your recovery from training. If gaining muscle is your goal, eat your eggs. The vitamins, proteins and fats will support your goals.
Scramble them. Fry them. Poach them. Hard boil them. Make them into an omelette. Whatever takes your fancy.
Pair them with toast. Or bacon. Or spinach and avocado. Your options are endless.
- Eggs contain a decent amount of protein
- The yolk is the most nutritious part
- The only time it makes sense to just eat the white is if you’re trying to save calories/eat lower fat
- Eggs help keep you full and recover from training
- They are unlikely to raise your bad levels (LDL) of cholesterol
- There are so many ways you can eat them – you’ll never get bored