Eggs are a nutritious, versatile food enjoyed worldwide, often linked to breakfast—but eating them at night is safe and can offer benefits. Each large egg contains about 6 grams of complete protein, including all nine essential amino acids, which support muscle repair, hormone production, and immune health—making eggs a smart evening choice. At only 70–80 calories per egg, they’re light yet filling.

Eggs provide vital nutrients such as vitamin D for bone and immune health, vitamin B12 for nerve function, selenium as an antioxidant, and choline, which aids brain development and memory. Importantly, eggs contain tryptophan, an amino acid that helps produce serotonin and melatonin, key regulators of sleep and mood.

Pairing eggs with complex carbs like whole-grain toast can enhance tryptophan absorption and promote better sleep, making eggs a great bedtime snack.

However, eggs are high in protein and take longer to digest, so those with acid reflux or sensitive stomachs should opt for lighter cooking methods like boiled or poached eggs and avoid heavy fats to prevent discomfort.

Proper food safety is crucial—eggs should be refrigerated, fully cooked, and consumed before expiration. In moderation, eggs paired with fiber-rich foods can be a healthy, satisfying part of a nighttime diet.