Eggs have been consumed worldwide for centuries and remain a staple food today. They are an excellent source of high-quality protein and vitamins, making them one of the most versatile and nutritious foods available. They deliver essential fats and micronutrients, which aid in maintaining a healthy brain and immune system.
In this article, we’ll dive further into why these simple yet hearty foods have made their way onto breakfast (and dinner) tables worldwide.
Table of Contents
- Health Benefits of Eggs
- 1. Nutrient Dense & Growth-Promoting
- 2. Affect on Heart Health
- 3. May Support Blood Sugar Management
- 4. Supports Weight Management
- 5. Benefits for Eyes and Vision
- 6. Brain & Cognitive Support
- 7. Cancer & Gastrointestinal Health
- 8. Metabolic Health Support
- 9. Food Affordability & Security
- 10. Contains Anti-Inflammatory and Antioxidant Effects
- 11. Pregnancy and Infant Outcomes
- 12. Other Potential Benefits
- Potential Risks & Side Effects
- How to Incorporate Eggs Into Your Diet
- Frequently Asked Questions
- Conclusion
Health Benefits of Eggs
Below are some of the various potential health benefits of consuming eggs, backed by research.
1. Nutrient Dense & Growth-Promoting
In one large hard-boiled egg, there are approximately 78 calories, 6 grams of protein, and 5 grams of fat. Additionally, there is an abundance of essential micronutrients, like vitamins A, D, and E. Not only that but they also contain several B vitamins (like B12), choline, lutein, and zeaxanthin. Finally, they have tons of minerals, such as selenium and iron (3).
- Vitamin B12: 23% of RDA
- Vitamin A: 8% of RDA
- Vitamin D: 7% of RDA
- Vitamin E: 3% of RDA
- Selenium: 28% of RDA
- Riboflavin (B2): 20% of RDA
- Pantothenic acid: 14% of RDA
- Folate: 6% of RDA
- Iron: 7% of RDA
Eggs provide a complete amino acid profile. This is the type of high-quality protein needed for building and repairing muscle and tissues (4).
One particularly notable finding is that eggs have the potential to enhance growth and decrease stunting in children, especially when eggs are introduced at 6 to 9 months of age (5).
Emerging data also suggest that the natural choline in egg yolks may be more efficiently absorbed than synthetic choline supplements (6). Choline is crucial not only for brain development in utero but also for cognitive performance in elderly adults (49).
2. Affect on Heart Health
When it comes to cholesterol, many people concern themselves with the amount found in eggs. However, extensive research (including multi-country studies) has demonstrated that consuming eggs in moderation (approximately one egg per day) is not associated with an increased risk of cardiovascular disease (CVD) among generally healthy adults (7, 8).
A large study out of China including over 28,000 adult participants had a surprising result. Eating 7 or more eggs per week was not linked to increased rates of death from heart disease or stroke. There was even a small decrease in the risk of stroke that was observed (9).
These studies also conclude that the cholesterol in eggs is not well absorbed by the body, so the short-term ingestion of eggs does not drastically affect total cholesterol levels most of the time (10). In adults with coronary artery disease, ingesting one egg per day for 6 weeks did not negatively impact blood cholesterol or artery function (11).
Finally, a study focusing on older adults found that dietary cholesterol from eggs did not alter the LDL (“bad”)/HDL (“good”) cholesterol ratio, suggesting that moderate egg consumption may be acceptable even in the elderly population (12).
Do all LDL particles behave the same?
Interestingly, some research indicates that eggs may cause LDL to shift toward larger, more buoyant LDL particles, which are less damaging than small, dense LDL linked to heart disease. One study found that incorporating eggs into a carbohydrate-restricted diet in adult men led to a greater proportion of larger LDL subclasses and improved the overall lipid profile (13).
3. May Support Blood Sugar Management
Several studies have investigated the effects of egg consumption in individuals with type 2 diabetes mellitus (T2DM) and those at risk of developing it. One trial that included patients with T2DM found that consuming one egg daily compared to oatmeal had no detrimental effect on blood glucose or insulin levels (14).
Other research observed improvement in insulin sensitivity in prediabetes or T2DM adults who regularly consumed eggs (15). In individuals with T2DM who consumed a lower-calorie, high-protein diet, two eggs per day improved measures of blood sugar and did not increase LDL (“bad”) cholesterol levels (16).
However, some observational findings—particularly in certain U.S.-based cohorts—have suggested otherwise. They conclude that higher weekly egg consumption (≥2 eggs/week) could be associated with an increased risk of type 2 diabetes (17, 18). The reason for this discrepancy is not fully understood, but it may relate to overall diet quality and lifestyle factors. More randomized research is needed to clarify these differences.
4. Supports Weight Management
Eggs are rich in protein, which can help promote satiety after eating. For example, one study concluded that those who had an egg-based breakfast consumed fewer calories later in the day compared to those who had a bagel-based breakfast (19).
In overweight or obese adult participants, those who replaced their typical breakfast with eggs experienced greater weight loss, greater reduction in body mass index (BMI), and improved markers while on a reduced-calorie diet (20).
Among young men engaged in resistance training, those who were consuming whole eggs following a workout showed a greater reduction in body fat percentage than those who were only consuming egg whites (21).
5. Benefits for Eyes and Vision
Eggs contain the antioxidants lutein and zeaxanthin, which have protective benefits for the eyes. Several reviews connect lutein and zeaxanthin and show a decreased risk of age-related macular degeneration (AMD) (22).
A large 15-year study noted that consuming 2–4 eggs per week significantly reduced the risk of developing late AMD, potentially due to the beneficial lutein and zeaxanthin found in egg yolks (23).
6. Brain & Cognitive Support
Eggs are one of the richest food sources of choline, a nutrient that is essential for the brain and nervous system. A randomized controlled trial concluded that the early introduction of eggs increased markers of choline in young children or infants (24).
Inadequate choline in older adults may contribute to an increased risk of cognitive decline. Eating eggs can help fill this “choline gap,” and may have lasting effects on brain health (25, (49).
7. Cancer & Gastrointestinal Health
A few studies report that higher egg consumption is associated with a potential moderate increase in the risk of gastrointestinal (GI) and colon cancers (26).
Research on egg consumption and breast cancer risk has shown mixed results. One meta-analysis found that moderate egg consumption (≥2 to ≤5 eggs/week) was associated with a modest increased risk of breast cancer (4-10% higher risk), particularly among European and Asian populations (27).
However, a more recent meta-analysis of prospective studies found no association between egg intake and breast cancer risk (28).
Other research continues to find no association between egg consumption and specific cancers. One research found egg consumption had no measurable increase in prostate cancer risk (29).
As such, these findings remain inconsistent. Factors like cooking methods, genetic predispositions, and overall dietary patterns may contribute to variable outcomes. More studies are required to understand how eggs may fit into a broader cancer-prevention plan.
8. Metabolic Health Support
Egg consumption in those with metabolic syndrome may improve certain aspects (such as high triglycerides or inflammation). Furthermore, substituting some dietary carbohydrates with eggs can reduce spikes in blood sugar. They may help decrease oxidative stress and improve blood vessel functioning in men who have prediabetes (30).
In subjects with metabolic syndrome, egg consumption was found to be associated with improved choline levels in the body and lower levels of inflammatory markers, without raising harmful molecules in the body (31, 13).
9. Food Affordability & Security
In addition to being a nutritious food, eggs are relatively affordable compared to many other animal protein sources. According to studies, when evaluating the cost per gram of high-quality protein and micronutrient content, eggs rank among the most cost-effective options (2, 32).
For food-insecure families, eggs can be a viable source for filling nutrient gaps (protein, vitamin A, choline, etc.) at a relatively modest expense (33).
10. Contains Anti-Inflammatory and Antioxidant Effects
Consumption of eggs has been noted to decrease markers of inflammation in several studies. A five-week study looked at participants with T2DM that consumed an egg breakfast compared to an oatmeal-based breakfast. Those in the egg breakfast group had lower levels of TNF-α (a major inflammatory marker) (14).
Eggs also contain specific phospholipids and peptides that are thought to help reduce oxidative stress (35), which may further aid in protecting cells from damage.
11. Pregnancy and Infant Outcomes
Eggs provide an essential amount of choline for fetal brain development (36).
One study, however, found that consuming more than 7 eggs per week during pregnancy was linked to potential negative birth outcomes. The study showed a higher likelihood of delivering a large for gestational age (LGA) infant and a potential increased risk of gestational diabetes (37, 38).
Additionally, a recent Shanghai-based birth cohort found that an “animal food pattern,” which included a higher egg intake (alongside multiple other animal products), was linked to a greater risk of preterm birth (39). However, it is unclear whether these results are directly attributable to eggs or overall diet composition.
12. Other Potential Benefits
- Improves Blood Vessel Function: Omega-3-supplemented eggs may improve blood vessel function and reduce blood pressure in healthy individuals (40).
- Satiety & Reduced Snacking: A high-protein breakfast (with eggs) in teens resulted in improved appetite control and decreased evening snacking (41).
- Children’s Nutrition: Egg consumption in children is associated with increased intakes of protein, choline, lutein + zeaxanthin, and DHA, with no adverse growth outcomes (42).
- Allergy Prevention: Introducing eggs before 12 months of age can help reduce the risk of developing an egg allergy later on, though this evidence is inconclusive and timing should be determined by a pediatrician (43, 44).
Potential Risks & Side Effects
Although eggs are healthy and safe for the majority of people, some may need to exercise caution, including:
- Cholesterol Hyper-Responders: A small percentage of individuals experience a more pronounced rise in LDL cholesterol when consuming eggs. Measuring blood cholesterol levels can help determine individual response (45).
- Excessive Consumption During Pregnancy: As stated before, consuming more than 7 eggs per week during pregnancy can increase the risk of having a large baby and possibly gestational diabetes (37, 38).
- Egg Allergies: While eggs are noted as a common allergen that many children eventually outgrow, it is also possible to develop an egg allergy in adulthood. Consult with a physician if you suspect you or your child may be allergic (43).
- Higher Intake & Weight Change: One study concluded that higher egg consumption positively correlated with weight gain in older women. This was found particularly in those with certain genetic factors or a “Western-style” diet (46).
- Risk of Foodborne Illness (Salmonella): Undercooked or raw eggs may pose a risk of Salmonella infection, especially in vulnerable groups. Handling and cooking eggs properly can significantly reduce this risk (47, 48).
How to Incorporate Eggs Into Your Diet
Eggs are fast to make and adaptable to most eating patterns:
- Hard-Boiled or Poached: Keep hard-boiled eggs ready for a protein-rich snack. Add a poached egg to salads and veggie bowls.
- Scrambled or Omelet: Add nutrient-dense foods with eggs such as spinach, onions, peppers, mushrooms, and lean meats.
- Egg Whites vs. Whole Eggs: While egg whites are a great source of lean protein, the yolk contains most of the micronutrients in eggs, including choline, vitamins A, D, E, and antioxidants (4).
- Omega-3–Enriched Eggs: Eggs from hens fed with omega-3-rich diets contain higher levels of EPA/DHA. Consuming these omega–3–enriched eggs has been suggested to benefit heart and blood vessel function (40).
Frequently Asked Questions
Do People With High Cholesterol Need To Stay Away From Eggs Altogether?
Do Raw Eggs Have More Nutritional Value Than Cooked Eggs?
Conclusion
Eggs (Gallus gallus domesticus) are a versatile, nutrient-dense food that is generally safe for most people when eaten in moderation. They offer high-quality protein, essential vitamins, choline, and antioxidants, such as lutein and zeaxanthin. These nutrients can be especially helpful in supporting children’s development, as well as metabolic health in adults.
Studies highlight the relative affordability of eggs, which can help reduce food insecurity in resource-limited situations. Although eggs have historically been scrutinized for their cholesterol content, contemporary research shows that moderate consumption typically does not raise heart disease risk. As with any food, people in special circumstances (such as pregnancy or those with high cholesterol sensitivity) may benefit from a more personalized approach.