In the world of nutrition, one question that has been debated for years is, are eggs good for you?
While the American Egg Board encouraged people to eat more eggs by using the slogan “the Incredible, Edible Egg,” health experts regularly warned that eggs raise cholesterol levels and that people with high cholesterol and/or cardiovascular disease should steer clear of them.
“Cardiovascular disease is a leading cause of chronic poor health and death globally, and high cholesterol is known to contribute to the condition,” notes Mount Sinai nutrition consultant Fran C. Grossman, RD, MS, CDCES, CDN.
Are eggs high in cholesterol? Yes, they are—hence, they often have come under fire for their supposed role in boosting levels of bad cholesterol. Elevated levels of the latter—known medically as low-density lipoprotein (LDL)—are associated with a greater risk for the narrowed arteries that raise the risk of high blood pressure and heart attack. However, a recent small study (American Journal of Clinical Nutrition, July 2025) suggests that it isn’t eggs that increase LDL levels, but rather the processed meats we often consume alongside them at breakfast time.
Evaluating Eggs’ Nutrition and Risks
For the study, researchers from the University of South Australia recruited 61 people with an average LDL level of 105 milligrams per deciliter (mg/dL). According to the American Heart Association, LDL levels greater than 100 mg/dL increase the risk of cardiovascular disease.
The study participants spent three five-week periods cycling through three different diets. The first five weeks were spent following a high-cholesterol (600 mg per day), low-saturated fat (6% of daily calorie intake) diet that included two eggs per day. People then transitioned to an egg-free low-cholesterol (300 mg), high-saturated fat (12%) diet for the second five-week period, before ending the intervention with five weeks following a high-cholesterol/high-saturated fat control diet that included one egg per week. “For perspective, many experts recommend people keep their daily dietary cholesterol consumption below 300 mg and their daily saturated fat intake at less than 6%,” Grossman says.
At the end of each five-week period, blood samples were taken to check the participants’ LDL levels. At the end of the study, these levels fell to an average of just under 104 mg/dL when they followed the two-egg diet and increased when they followed the low-cholesterol/high-saturated fat diet and the control diet (an average of 108 mg/dL and 109 mg/dL, respectively).
“The data suggest that even though eggs are high-cholesterol foods, they don’t raise cholesterol levels if people are following a diet low in saturated fats. Instead, it’s saturated fats that appear to drive higher LDL levels,” Grossman says. “The take-home from these findings are that eating an egg for breakfast is perfectly safe for most people as long as you avoid teaming it with bacon or sausage on the side.”
Harms from High-Cholesterol Foods
One large egg contains about 200 mg of cholesterol. But while cholesterol has become something of a dietary dirty word, it is vital to your health—the body uses it to make various hormones, vitamin D, bile acids (substances that help you digest fats), and maintain cell walls.
The body manufactures all of the cholesterol it needs in the liver. Cholesterol absorbed from food is metabolized by the body, and as long as your intake of dietary cholesterol is moderate, your cardiovascular health shouldn’t suffer.
But, eat too much of it and LDL may deposit in the walls of your arteries. This build-up narrows the arteries, forcing your heart to work harder to pump blood through your body. It also raises your risk of blood clots that can have serious consequences, including heart attacks and stroke.
“The new study, along with other research over the past few years, suggests that you don’t need to fear eggs when it comes to these major cardiovascular events,” Grossman observes. “But you definitely should take steps to ensure that your overall diet is low in cholesterol and saturated fat and high in fruits, vegetables, whole grains, lean protein, and healthy fats.” This eating pattern—best represented by the Mediterranean diet—is associated with a lower risk of cardiovascular disease and major cardiovascular events.
Are Eggs Good for You?
From a nutritional standpoint, the answer to that question is, “they certainly can be.”
Are eggs high in protein? The answer is a resounding yes. The 7 grams of protein in eggs contain all of the nine essential amino acids your body needs from dietary sources (the World Health Organization uses eggs as the standard for evaluating the biological value of protein in all foods). The protein in eggs is mainly contained in the white of the egg. “The egg yolk contains most of the cholesterol,” Grossman says. “The yolk also contains most of an egg’s omega-3 fatty acids, folate, and vitamins A, B12, and D.”
Egg yolks also contain choline, which is important for brain health. Research has suggested that many Americans fall short of the adequate choline intake of 425 mg per day for women and 550 mg per day for men. One large egg has about 125 mg of choline (it’s also present in beef and beef liver, chicken, salmon, cod, broccoli, Brussels sprouts, and peanuts).
“Egg yolks also are rich in the carotenoids lutein and zeaxanthin, which have been linked to a reduced risk of cataracts and age-related macular degeneration, two conditions that can impair your vision.” Selenium and iodine are present in eggs, too. Selenium plays a role in thyroid health and may help prevent cancer, while iodine is a key component of two thyroid hormones that regulate metabolism.
“All in all, eggs really are a unique dietary component,” Grossman says. “They are high in protein but low in calories, unlike most other protein sources. And while most people just eat them at breakfast, you can easily include them in your diet throughout the day.”
