Eggs and Cholesterol: How Many Eggs Can You Eat in a Day?

The Nutritional Value of Eggs

Eggs are one of the healthiest foods, packed with high-quality protein, vitamins, minerals, and healthy fat. It has a low carbohydrate content. The protein in the egg has the highest biological value and contains all the 9 essential amino acids that the body requires.

  • Total carbohydrate: 77 Calories
  • Carbohydrates: 0.6 grams
  • Protein: 6.3 grams
  • Vitamin A: 5.6 % of RDA
  • Vitamin B2: 15 % of RDA
  • Vitamin B5: 7 % of RDA
  • Vitamin B6: 3% of RDA
  • Vitamin B12 (Cobalamin): 9.3% of RDA
  • Total fat: 5.3 grams
  • Saturated fat: 1.6 grams
  • Cholesterol: 212 mg
  • Choline: 147 mg
  • Selenium: 22 % of RDA
  • Phosphorus: 9 % of RDA

The Health Benefits of Eggs

Eggs are extremely nutrient-dense and offer a lot of health benefits. Below are pointed some of the benefits of eggs:

  • Eggs contain a high amount of lutein and zeaxanthin, the two important carotenoids, that are excellent for your eyes (2).
  • Eating eggs increases the HDL level in your body (the good cholesterol), which lowers the risk of heart disease and stroke (3).
  • Eggs are an excellent source of choline, which is used to build cell membranes and help produce signal molecules in the brain (4).
  • Eggs which have a high content of omega-3-fatty-acids, help lower triglycerides (5).
  • Eggs contain all the essential amino acids and are a complete protein. It helps increase your muscle mass, reduce weight, lower blood pressure, and maximize bone health (6).
  • Eggs help you lose weight by making you feel full (7).
  • Egg yolks contain lecithin, which is extremely beneficial in lowering cholesterol, improving heart health, improving digestion, and fighting dementia (8).

Cholesterol Regulation in Our Body

Even though eggs are considered a superfood, controversy surrounding its cholesterol content is always present.

Egg Lecithin Actually Reduces Cholesterol Absorption

We have even more good news for you regarding egg intake and your cholesterol levels. Egg yolks contain a phospholipid known as lecithin. This compound has been found to inhibit the absorption of cholesterol absorption significantly ( 13).

How Many Eggs Are Recommended Per Day?

Even though eggs are nutritious and extremely beneficial, we just can’t start eating any number that we want. Although the saturated fat in one egg is only 1.7 grams, too many eggs together at a time may not be a good idea.

What is the Maximum Number of Eggs You Can Safely Eat in a Day?

So what happens if you eat more than 3 eggs per day? What if I eat 5 eggs a day?

Frequently Asked Questions (FAQs)

1. Are Eggs a Superfood?

Eggs can easily be termed as ‘superfoods’. The amount and variety of macro and micronutrient that is packed in one egg can’t have competed. It is so, because, all the ingredients that should be there for a life to grow, are there in the egg.

2. Which Part of The Egg Is Healthier? Egg White or Egg Yolk?

Egg whites contain only a percent of egg’s fat. They are very low in calorie, cholesterol-free, and packed with most of the egg’s protein. However, most of the micronutrients that are required by the body, is in the egg yolk.

3. Can Diabetics Eat Eggs Daily?

In a 2017 review of 10 studies, in the Canadian Journal of Diabetes, it was observed that eggs caused no negative effect in people with Type 2 diabetes (23).

The Final Note

Eggs can be a healthy addition to your diet, and up to 3 whole eggs can be safely consumed. There are people who eat 4 to 5 eggs a day regularly and don’t seem to suffer any negative effects due to it. But since no scientific studies have examined the effects of eating over 3 eggs, this becomes a personal decision that can be decided upon based on your health conditions and your doctor’s advice.

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Anju Mobin

Anju Mobin

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I am a certified nutritionist and the managing editor of bestfornutrition.com. I develop powerful content for health products. Reach me at anjumobin@gmail.com