Eggs Nutrition Facts: Is It Healthy to Eat Eggs Every Day? A Dietitian’s POV

Is it bad to eat eggs every day? Despite mixed public opinion, here’s why this registered dietitian firmly believes that the answer is no.

Staci Gulbin, Registered Dietitian |

Updated: Jun 9, 2025

A small steel pan full of scrambled eggs with a wooden spoon, set on a rustic farmhouse table. — Let's examine an egg's nutrition facts to answer once and for all: are eggs healthy or not?Credit: Unsplash Olimpia Davies

If there’s any single food that has consistently swung back and forth in public opinion, it’s eggs. At one point, we believed that an egg’s nutrition facts suggested they would lead to heart disease. Then a study in 1999 showed no connection between eggs and heart disease. Just last year, a study showed that eating two eggs daily could increase heart disease risk. Finally, the Food and Drug Administration (FDA) reported earlier this year that eggs hold great nutritional value, especially in their yolky center.

So, are eggs healthy for you or not? Whether you use them in your blueberry muffin recipe or eat them pan-fried on top of avocado toast, eggs are a nutritional powerhouse. In my expert opinion, eggs are nature’s perfect food, thanks to their nutrient density, versatility, and ease of preparation. Keep reading for a deep dive into nutrition facts about eggs, as well as ways to add eggs to your weekly meals.

Basic Egg Nutrition Facts

Before we dig into the latest research on eggs, let’s take a look at eggs’ nutrition facts.

Image of a breakfast plate featuring a fried egg, blueberries, almonds, and half an avocado. — *By examining a single egg’s nutrition facts, we can begin to understand what the incredible egg has to offer.* – Credit: Pexels Jenna Hamra

One large raw whole egg contains:¹

Nutrients	Amount
Calories	71.5
Protein (grams)	6.3
Total fat (grams)	4.76
Monounsaturated fat (grams)	1.83
Polyunsaturated fat (grams)	0.95
Carbohydrate (grams)	0.36
Vitamin A (micrograms)	80
Folate (micrograms)	23.5
Vitamin D (IU)	41
Vitamin E (milligrams)	0.525
Iron (milligrams)	0.875
Sodium (milligrams)	71
Selenium (micrograms)	15.4
Phosphorus (milligrams)	99
Lutein and zeaxanthin (micrograms)	252
Choline (milligrams)	147
Other trace nutrients	A variety of B vitamins, zinc, and other vitamins and minerals

If you want to break it down further, here are the nutrition facts of egg whites vs. yolks:

Nutritional Value of Egg Whites

One large egg white contains just 17.2 calories and 0.05 grams of fat, along with 3.6 grams of protein. An egg white also includes 54.8 milligrams of sodium and 53.8 milligrams of potassium². In the past, egg whites have often been favored as a healthier alternative to the whole egg because of their low fat content and the absence of cholesterol. But the reality of egg whites’ nutrition facts is that they also lack many of the powerful nutrients provided by the yolk.

Nutritional Value of Egg Yolks

The egg yolk is the part of the egg that many people have historically tried to avoid when following a “healthy” lifestyle, due to its saturated fat content. However, it’s important to remember that fat content is just one small part of the story. When you skip the egg yolk in the name of health, you’re also missing out on critical nutrients that make the egg the powerhouse that it is. Let’s look at the egg yolk nutrition facts to unpack all the nutrient goodness in one large egg yolk³:

54.7 calories
2.7 g protein
4.5 g total fats
- 1.62 g saturated fat
- 1.99 g monounsaturated fat
- 0.714 g polyunsaturated fat
0.61 g carbohydrate
184 mg cholesterol
0.464 mg iron
8.16 mg sodium
64.8 mcg vitamin A
24.8 mcg folate
37.1 IU vitamin D
0.439 mg vitamin E
0.391 mg zinc
9.52 mcg selenium
139 mcg choline
185 mcg lutein and zeaxanthin

When it comes to the nutrition facts of egg white vs. yolk, it isn’t necessarily a simple this-or-that scenario.

Image of a photo of a fried egg with eggs' nutrition facts about both the white and yolk. — *While an egg white is pretty much free of fats and cholesterol, it also lacks many of the nutrients in the yolk.* – Credit: Organic Authority Studio

Are Eggs Good for You?

So we’ve covered the simple egg’s nutritional information, but what do all of these numbers mean? To understand the verdict on eggs for our health, it’s best to start by looking at the latest research on eggs.

The Importance of Egg Protein

A 2022 study review in the journal Foods reports that egg protein has an amino acid score of 100⁴. This means it contains all nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. In fact, this review reports that egg protein has a net protein utilization higher than that of whey protein.

And whey protein isn’t the only food that eggs are outperforming. A 2009 study measured protein retention by body tissues of various foods and assigned them each a biological value. Egg protein had a higher biological value (100) than milk, beef, and soy (91, 80, and 74, respectively)⁵. The same goes for net protein utilization, with egg protein scoring 94, milk at 82, beef at 73, and soy at 61.

Egg protein has a net protein utilization higher than that of whey protein.

These protein values are important because protein serves as the body’s building blocks. It supports our cells and tissues, functions as enzymes in hundreds of bodily processes, and aids human movement, as well as the transportation of nutrients throughout the body. Not to mention that protein-rich foods like eggs can help you feel full, which may assist in weight management⁶. As an added bonus, a 2023 study review in the journal Nutrients reports that eggs have the lowest planetary impact amongst animal proteins⁷.

Healthy Fats in Eggs

Many have long viewed eggs as “unhealthy” because of their saturated fat content. However, they seem to overlook the fact that the primary source of fat in eggs is unsaturated fat — specifically in the form of mono- and polyunsaturated fats.

A 2025 study review in Nutrition, Metabolism and Cardiovascular Diseases reports that there is no evidence of association found among all cardiovascular outcomes and all-cause mortality risk between high vs. low egg consumption⁸. In other words, the fats we’ve agonized over in eggs may actually be good for heart health.

Other Nutritional Benefits of Eggs

Beyond heart health, there are an array of other nutritional benefits of eggs. These benefits include:

Brain development and cognitive function: Choline is a nutrient in eggs that plays a vital role in producing acetylcholine, a neurotransmitter which the body needs for memory, mood, and muscle control⁹.
Eye health: Lutein and zeaxanthin are antioxidants found in egg yolk that play an important role in reducing the risk of eye diseases like macular degeneration¹⁰.
Muscle growth and maintenance: The protein found in eggs can support muscle mass growth and upper body physical function¹¹^,¹².
Fetal health and development: Eggs contain protein, fatty acids, and vitamins that show promise to improve birth outcomes, as well as child brain and nervous system development¹³.
Cellular protection: The fatty acids and antioxidant content of eggs help fight off free radicals and reduce inflammation, which helps lower risk of cell damage that could lead to chronic disease¹⁴.

How Farming Practices Affect Egg Nutrition

Image of a pile of brown and white eggs in a small ceramic bowl alongside a grey cloth — an egg's nutrition facts make this a nutritious breakfast. — *Now that we’ve established that eggs are, indeed, healthy for you — let’s talk about if certain eggs are better than others.*

Despite all of this promising research on eggs and their nutritional value, it’s important to note that not all eggs offer the same benefits.

A 2022 study in the journal Foods shows that pasture-raised eggs contained twice as much of the antioxidant carotenoid, five to ten times lower omega-6: omega-3 fatty acid ratio, and three times as much omega-3 fatty acid content as cage-free eggs that were not pasture-raised¹⁵.

When you’re shopping for eggs, don’t just look for the organic certification symbol — make sure the hens are also pasture-raised and cage-free for optimal nutrition and ethical animal treatment.

Furthermore, a 2021 study published by the Cambridge University Press showed that grass pastures may enhance the vitamin E content in eggs of pastured hens more than clover pastures¹⁶. Pastured hens supplemented with commercial mash will also produce eggs with significantly more vitamin E and total omega-3 fatty acids as compared to eggs from caged hens fed the same hen mash.

The Benefits of Organic Eggs

It’s important to note that just because an egg is organic, it does not mean it is automatically pasture-raised. Still, organic eggs have their benefits too — a 2020 study in the journal Acta Scientiarum Polonorum Technologia Alimentaria found that the content of sodium and potassium in the albumen, yolk, and whole egg was higher in the eggs of chickens raised organically compared to the eggs of chickens reared in cages¹⁷.

Finally, not only are pasture-raised and organic eggs more nutrient-dense than conventional eggs, but the organic and pasture-raised hen (which is typically producing cage-free eggs) is also treated more ethically.

Therefore, when you’re shopping for eggs, don’t just look for the organic certification symbol — make sure the hens are also pasture-raised and cage-free for optimal nutrition and ethical animal treatment.

Is It Good to Eat Eggs Every Day?

Of course, it’s important to consider that despite a food’s nutritional value, you still have to be mindful of quantity and frequency. You may wonder from the mixed research findings, “Is it bad to eat an egg every day?” My answer to that question would be no.

Eggs hold a lot of nutritional value in a small and versatile portion size. From a dietitian’s perspective, it’s not about one specific food that makes your diet “healthy” or “unhealthy,” but rather about how you balance a variety of foods to gain the most nutrient value. Eggs can absolutely be a part of a healthy and balanced daily diet.

Nutritionally Optimized Egg Recipes

Image of a black cast iron pan with a cheesy egg and tomato mixture and a couple slices of sourdough toast. — *Eggs are anything but boring — their versatility means they can be used in simple breakfasts and delectable dinners alike.* – Credit: Unsplash Eaters Collective

Now that you know how healthy eggs are, you may wonder how you can eat them beyond your typical scrambled or fried breakfast. Here are some creative and delicious ways to add eggs to your daily routine:

Delicious and easy paleo egg muffins packed with nutritional veggies or proteins
Hard-boiled eggs as a protein-rich snack or sliced on top of salad greens for lunch
Use eggs in recipes for whole-grain muffins or other fiber-rich baked goods for extra protein
Stir-fry eggs with rice and diced vegetables like onions, carrots, and peppers for a unique, one-pan balanced meal
Mash hard-boiled and peeled eggs with mayonnaise or avocado with a dash of salt and pepper for a tasty egg salad you can eat alone or on whole-grain bread
Try unique recipes like shakshuka or poached eggs in a chunky tomato and bell pepper sauce for a new way to enjoy eggs any time of day

Safety, Storage & Freshness

Remember that even fresh eggs in uncracked shells can contain bacteria like Salmonella that can cause foodborne illness. That is why it’s important to follow food safety best practices to keep you healthy while eating eggs.

Experts from the FDA suggest the following best practices for eggs¹⁸:

Purchasing

Buy eggs only if sold from a refrigerator or refrigerated case
Check to ensure the eggs you buy are not cracked and that shells are clean

Storage

Store purchased eggs promptly in a clean refrigerator at a temperature of 40° F or below and store in their original carton
Use eggs within three weeks of purchase for the best quality; cooked eggs should be consumed within one week of cooking
You can freeze whole eggs by beating yolks and egg whites together and freezing in a sealed container or bag — but be sure to use frozen eggs within one year
Refrigerate leftover cooked egg dishes and eat them within 3 to 4 days

Preparation

When cooking eggs, be sure to cook until both the yolk and the white are firm
Casseroles and other dishes containing eggs should be cooked to 160° F according to a food thermometer
If recipes call for eggs that are raw or undercooked when the dish is served, use pasteurized egg products only
Serve cooked eggs and egg-containing food immediately after cooking
Cooked eggs and egg dishes may be refrigerated, but should be thoroughly reheated to 165° F before serving
Never leave cooked eggs or egg dishes out of the refrigerator for more than 2 hours (or for more than 1 hour when temperatures are above 90° F). This is because bacteria that can cause illness grow quickly at warm temperatures (between 40° F and 140° F).
Keep egg dishes refrigerated until time to serve
Keep cold egg dishes on ice if they are going to stay out longer than 2 hours

The Final Verdict: Are Eggs Healthy?

Image of a woman's hands breaking open an egg and separating the yolk from the white over a bowl for baking. — *Remember, eggs are also in a lot of baked goods, so you may already be consuming more eggs than you realize!* – Credit: Unsplash Olivie Strauss

After looking at the nutrition information and research on eggs, it’s clear that you can eat eggs as a part of a balanced diet with other nutrient-dense foods like vegetables and fiber-rich whole grains.

Eggs are a rich source of protein that is of higher quality than any other plant or animal-based protein available.

If anyone asks you “Are eggs unhealthy?”, hopefully this article gives you the confidence to answer no. Eggs are a rich source of protein that is of higher quality than any other plant or animal-based protein available.

Not only that, eggs are also a rich source of heart healthy fats and antioxidants that can help reduce risk of chronic diseases like heart disease. Just be sure to consume eggs in moderation as part of a balanced diet, and prepare, use, and store them according to food safety guidelines.

Egg Nutrition FAQ

Is it good to eat eggs every day?

Yes, it can be healthy to eat eggs every day. Like any food, they should be eaten in moderation. Aim to balance moderate egg intake (about 1-2 eggs daily) with plenty of fruits, vegetables, whole grains, and other lean protein sources like chicken, fish, seafood, legumes, and nuts.

Are egg whites healthier than whole eggs?

The word “healthy” is subjective, since it will depend on your particular nutrient needs. For example, if you are on a low-fat diet for heart health or digestive issues, egg whites will likely be “healthier” for you than yolks.

Similarly, if you’re trying to reduce your calorie intake for weight loss, egg whites might be the healthiest option for you. However, if you don’t have any such restrictions, then the most nutritional value comes from the whole egg. The FDA even updated their definition of “healthy” earlier this year to include eggs.

Do eggs raise cholesterol levels?

Contrary to popular belief, eggs do not raise cholesterol levels when eaten in moderation as part of a healthy, balanced diet. In fact, a 2025 study in the journal Circulation shows that moderate egg consumption was associated with a significantly lower risk of developing cardiovascular disease when compared to those in the study with the lowest consumption¹⁹.

How many eggs should I eat per week?

According to a 2025 meta-analysis of studies in the journal Nutrition, Metabolism and Cardiovascular Diseases, it is considered “healthy” to eat up to one and a half eggs daily²⁰.

Sources:

By Staci Gulbin, Registered Dietitian

Staci has been a registered dietitian since 2010 and has treated hundreds of patients for nutrition-related issues ranging from ... More about Staci Gulbin, Registered Dietitian