Do Eggs Raise Your Cholesterol? What You Need to Know
Updated: Sep 30
When I started my nutrition practice 15 years ago, suggesting clients eat only egg whites was common. The logic was that since eggs contain cholesterol, excess cholesterol intake can increase LDL cholesterol, which is the bad cholesterol (1, 2, 3) .
A high LDL also increases the risk of developing heart disease. Does that mean, eating eggs can increase your risk of heart disease? This is not a simple yes/no answer, like many other questions on nutrition. Therefore, I'd like to break it down for you.
What is Cholesterol?
Cholesterol is a type of fat that plays a crucial role in our body (4, 5, 6). Our liver produces most of the cholesterol. However, the amount is not influenced by the cholesterol in our diet. Instead, the cholesterol levels in our body are more affected by the intake of saturated and trans fats.
Cholesterol is important for several functions, such as forming the structure of cell membranes, producing hormones, and making vitamin D (7, 8, 9, 10). It is also involved in the production of bile acids, which help with the digestion and excretion of fats. Interestingly, about 25% of the body's total cholesterol is in the brain. So you need cholesterol to stay sharp.
Can eggs Increase Cholesterol?
There's a common belief that eating eggs can raise your cholesterol levels and increase the risk of heart disease, but the truth is a little more complicated. While eggs contain cholesterol, research has shown that the cholesterol we get from food, like eggs, doesn’t have as big of an impact on our cholesterol levels as we once thought (11, 12, 13, 14, 15).
Our body makes most of the cholesterol, in the liver. The cholesterol we eat doesn’t affect this process much. Instead, it's the types of fats we eat, especially saturated fats and trans fats, that can raise cholesterol levels and affect heart health. How about coconut oil? Read on to know- can coconut oil increase cholesterol levels.
Many studies have shown that eating eggs doesn’t lead to higher cholesterol levels. Interestingly, recent research also highlights that eggs may actually increase the good cholesterol levels (16).
So, if you're worried about cholesterol, it’s more important to focus on the overall quality of your diet—like cutting back on processed foods and unhealthy fats—rather than avoiding foods like eggs that can be part of a healthy diet. Eggs are packed with protein, vitamins, and other nutrients good for your body!
Studies that found no meaningful heart risk
A meta-analysis of prospective studies found that up to one egg daily was not linked to coronary heart disease, and was linked to a 12% lower risk of stroke [1].
In three big US cohorts (Nurses' Health Study I and II and the Health Professionals study), eating at least one egg a day was not tied to cardiovascular disease after adjusting for lifestyle and diet. Higher egg eaters tended to eat more red meat, which matters for interpreting older data [2].
The PURE study followed about 177,000 people across 50 countries, including many from low- and middle-income countries. Eating seven or more eggs a week was not significantly linked to blood lipids, heart disease, or death [3].
A study that raised a flag
Pooling six US cohorts of about 29,600 adults, researchers found that each extra half egg per day was tied to a modest rise in cardiovascular disease (about 6%) and death (about 8%) [4]. The association was largely explained by dietary cholesterol, and it was observational, so it can't prove eggs caused the difference.
What controlled trials show
A review of 66 randomised trials (3,185 people) found that eating more than one egg a day for under 12 weeks can nudge total cholesterol, LDL, and HDL upward, but the LDL-to-HDL ratio didn't change. The authors concluded one egg a day looks safe [5].
So why the different answers? Diets differ. In some places eggs come with bacon, sausage, and buttered toast, and in others with dal, vegetables, or idli. What eggs are eaten with can matter as much as the egg.
How Many Eggs a Day Is Safe?
This is the question I hear most, so here is the practical version.
Who you are | A sensible starting point |
Healthy adult with normal cholesterol | Up to 1 whole egg a day |
Older adult with normal cholesterol | 1 to 2 eggs a day is often reasonable |
Teen athlete eating a balanced diet | 1 to 2 eggs a day usually fits, adjusted to overall diet |
High LDL, heart disease, or strong family history | Personalise with your doctor and dietitian. Egg whites are freely usable |
Type 2 diabetes or prediabetes | Often fine in moderation within a low-saturated-fat diet (see below) |
This lines up with the American Heart Association's 2019 advisory, which says healthy people can include up to one whole egg or equivalent a day, with caveats for people with high cholesterol, diabetes, or heart failure risk.
If you eat more than one egg a day, look at the rest of your day. Two eggs with vegetables and whole grains is a very different meal from two eggs plus processed meat and refined carbs.
Should You Skip the Yolk?
The yolk holds the cholesterol, but it also holds nearly all of the vitamin A, vitamin D, choline, lutein, and zeaxanthin. Throwing it away removes most of what makes an egg a superfood.
For most people, whole eggs in sensible amounts are the better choice. If your LDL is high or you already have heart disease, limiting yolks temporarily while you bring LDL down can make sense. There is a step-by-step guide here: how to reduce cholesterol naturally. Your plan should depend on your own blood work, not a blanket rule.
Eggs and Type 2 Diabetes
Guidelines in some countries tell people with diabetes to limit eggs. The evidence here is more reassuring than many expect. In the DIABEGG trial, 128 adults with prediabetes or type 2 diabetes followed a weight-loss diet for a year. Those eating 12 or more eggs a week showed no adverse changes in blood sugar, cholesterol, or inflammation compared with those eating fewer than two, as long as the diet swapped saturated fat for healthier unsaturated fat [6].
Some observational studies do suggest higher heart risk with high egg intake in people with diabetes, which is why I individualise this. Read more in my guide to diabetes nutrition planning.
Egg Nutrition Facts
Nutrient (1 large egg) | Why it matters |
About 70 kcal | Filling for very few calories |
About 6 g protein | All essential amino acids, good for muscle repair |
Choline | Brain and nerve health, important in pregnancy |
Vitamin D | Bone and immune health |
Vitamin A | Vision and skin |
Lutein and zeaxanthin | Eye health, may lower cataract risk |
A small egg has around 54 calories. Eggs don't make you gain weight on their own. Their protein keeps you full, which can help if you're in a calorie deficit. My tips are in how to lose weight. For athletes, eggs are a convenient protein source, and I cover more options in sports nutrition.
How much protein in 1 egg?
A large egg has about 6 grams of protein. Most of this protein is in the egg white, while the yolk also has a smaller amount. Eggs are a great source of high-quality protein, which helps with muscle growth, repair, and general health.
1 Egg Calories:
Calories in an egg can vary depending on the size.
1 small egg = around 54 calories
1 large egg = around 70 calories
Can Eggs Increase Weight:
Eating eggs alone will not increase your weight. Interestingly, it's high protein can help you lose weight, if you are in a calorie deficit. Here are some tips to lose weight.
Take away:
An egg a day as part of a balanced diet is definitely good for health. So get the eggs cracking.
Healthy Ways to Cook Eggs
How you cook eggs changes what you're really eating. Poaching and boiling add no fat. Frying in butter and serving with bacon adds saturated fat, the thing that raises LDL.
1. Poached eggs with portobello mushrooms and toast: Poached eggs need no added fat. Portobello mushrooms give you antioxidants and a little vitamin D. Tip: leave mushrooms in sunlight for about an hour before cooking to increase their vitamin D.
2. Broccoli and egg salad: I was sceptical of this combo, and it surprised me. It's protein-rich, packs well for lunch, and works hot or cold.
1 cup broccoli florets
2 boiled, diced eggs
3 to 4 garlic cloves
Salt and pepper
Sauté the garlic until translucent, add broccoli until crisp-tender, toss in the eggs and seasoning, and finish with a lemon-mustard dressing if you like. Broccoli also adds calcium, vitamin C, and plant protein. For more calcium ideas, try this ragi laddu.
3. Egg bhurji with vegetables:
Scramble eggs with tomato, onion, and capsicum in a teaspoon of oil. It's fast, familiar, and far better than a deep-fried omelette.
What to Eat With Eggs
Keep this simple:
Add: vegetables, whole grains, fruit, nuts, and healthy oils
Go easy on: bacon, sausage, and heavy butter
Balance the plate: carbs plus protein keeps you full and energetic all morning
If protein is a priority, you don't need supplements to hit your target. See how to build muscle with plant-based protein, and check the facts on protein powders and kidneys.
Frequently Asked Questions
How many eggs per week is safe?
Up to seven for most healthy people, which is about one a day. Global studies haven't shown harm at that level [3].
Are egg whites better than whole eggs?
Whites have no cholesterol, but they also lack most of the vitamins. For most people, whole eggs are more nutritious.
Can I eat eggs with high cholesterol?
Sometimes, in smaller amounts, and it depends on your LDL and overall risk. Please check with a professional first.
Do eggs raise LDL?They can raise it slightly in some people, but often raise HDL too, and the ratio usually stays similar [5].
Are boiled eggs better than fried?
Yes, if heart health is the goal. Boiling and poaching add no fat.
Are eggs good for weight loss?
They can be. The protein helps you feel full, but total calories still decide your weight.
Are eggs okay for kids and teens?
Generally yes, they are a convenient protein and nutrient source. See child and teen nutrition.
The Takeaway
Eggs are neither miracle food nor menace. For most people, an egg a day is a nutritious, affordable protein that doesn't harm the heart. The bigger wins come from cutting saturated fat, eating more plants, and looking at your whole plate. (You could say the science is finally egg-sactly where it should be.)
If your cholesterol, gut, or sports nutrition needs a plan built around your own reports, book a consultation with Meenu Balaji.
References (PubMed)
Alexander DD, et al. Meta-analysis of egg consumption and risk of coronary heart disease and stroke. PubMed 27710205
Drouin-Chartier JP, et al. Egg consumption and risk of cardiovascular disease. BMJ 2020. PubMed 32132002
Dehghan M, et al. Egg intake, blood lipids, CVD, and mortality in 177,000 people in 50 countries. Am J Clin Nutr 2020. PubMed 31965140
Zhong VW, et al. Dietary cholesterol or egg consumption and incident CVD and mortality. JAMA 2019. PubMed 30874756
Dose-response of egg consumption on blood lipids: systematic review and meta-analysis of RCTs. J Food Biochem 2020. PubMed 32524644
Fuller NR, et al. DIABEGG Study, weight-loss and follow-up phase. Am J Clin Nutr 2018. PubMed 29741558
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