Eggs are a nutritious and versatile food, packed with high-quality protein, healthy fats, choline for brain health, and antioxidants for the eyes. They’re low in calories, sodium, and sugar, and people who eat eggs often enjoy a diet rich in vitamins, minerals, and fiber.

However, moderation is important. A medium egg contains about 187 mg of cholesterol, and eating more than two eggs a day regularly may exceed recommended cholesterol limits, especially when combined with other high-cholesterol foods. Overconsumption has been linked to an increased risk of heart disease, particularly when eggs are eaten alongside unhealthy fats or processed foods.

Eggs can support weight management when boiled or cooked with little fat, but frying them with oils or serving with high-calorie sides can contribute to weight gain. Health experts generally advise most adults to limit egg intake to about seven per week. People with diabetes, heart conditions, or other health concerns should follow personalized medical guidance, while children, seniors, and pregnant individuals should follow age-appropriate recommendations.