The Nutrition Powerhouse Inside an Egg

Eggs pack an impressive nutrient profile into a very small package. Each large egg provides about 6–7 grams of high-quality protein, making it a building block for muscles, tissues, and overall repair. Alongside that protein come important B vitamins, including B12, B6, and folate, which play essential roles in energy metabolism and keeping your nervous system functioning smoothly.

They’re also one of the richest dietary sources of choline, a nutrient that is critical for brain health and cell signaling. In fact, most people fall short on choline, and eggs offer an accessible way to get the nutrition you need. On top of that, eggs contain antioxidants like lutein and zeaxanthin, which accumulate in the retina and help protect your eye health.

The healthy fats in eggs not only provide satiety, helping you feel fuller for longer, but they also help with absorbing fat-soluble vitamins such as A, D, E, and K. This makes eggs more than just a source of protein; they act as a delivery system for a variety of nutrients your body depends on.

As Jessica Kelly, MS, RDN, LDN, explains: “Eggs provide a balance of protein, fat, and micronutrients that make them unique among animal proteins.”

The Cholesterol Myth: What Science Says

For decades, eggs were given a bad reputation because of their cholesterol content, which is about 185 milligrams per large egg. The assumption was that eating cholesterol-rich foods would directly raise blood cholesterol levels and increase the risk of heart disease. But modern research has shown that the story is much more nuanced.

According to recent studies, for most people, dietary cholesterol itself has far less impact on blood cholesterol than once believed. Instead, it’s saturated fat intake and overall dietary patterns that most strongly influence heart health.

• That said, individual response does matter. Some people, sometimes referred to as “hyper-responders,” may notice a bigger rise in their cholesterol levels when they eat eggs frequently. But for the majority of people, enjoying eggs in moderation (about one per day) is not only safe but can also be part of a balanced, nutrient-rich diet.

Eggs and Blood Sugar Balance

Eggs are naturally low in carbohydrates, which makes them a blood sugar–friendly food. When paired with fiber-rich sides, like vegetables or whole grains, and healthy fats, they can help keep your blood sugar levels steady after meals. This combination works in several ways: it slows down digestion, helps prevent sharp post-meal spikes, supports insulin sensitivity, and keeps you feeling full longer.

That’s why eggs often make an excellent base for breakfast. As Bridget Isaacs, MS, RD, notes: “Protein-rich breakfasts, especially those with eggs, help my clients avoid the 10 a.m. crash.” By starting the day with eggs and balancing them with the right add-ons, you set yourself up for more consistent energy and fewer cravings throughout the morning.

How Many Eggs Should You Eat?

Most healthy individuals can safely enjoy up to one egg per day as part of a balanced diet.

If you have high LDL cholesterol, a family history of heart disease, or are a hyper-responder, your dietitian may recommend limiting intake or focusing on egg whites combined with other protein sources.

The trick here is context…an egg with vegetables and whole grains supports health, while an egg fried in butter with bacon and white toast may not.

Making Eggs Part of a Balanced Plate

At Berry Street, we coach clients to pair eggs with fiber and healthy fats to maximize their benefits. Some examples include:

• Spinach and veggie omelet with avocado on whole-grain toast

• Hard-boiled eggs with sliced apples and almond butter

• Shakshuka (eggs poached in tomato and pepper sauce) with lentils on the side

“Think of eggs as the anchor of your meal, not the whole story,” says Jessica Kelly, MS, RDN, LDN.

Our Dietitians Take on Eggs and Your Health

Eggs may not be perfect, but they’re one of the most affordable, accessible, and nutrient-rich foods available. When enjoyed as part of a balanced diet, they can play a very valuable role in keeping you feeling full, stabilizing your blood sugar, and boosting your overall health. For some people, that might mean enjoying an egg almost every day, while for others, moderation might be a better fit.

At Berry Street, we encourage our clients to move past the headlines and take a deeper look at how foods like eggs fit into their personal nutrition story. Dietitians bring expertise not only in decoding nutrition science but also in translating it into real-world strategies that work with your unique lifestyle, metabolism, and goals. We’ve seen firsthand how individualized plans help women and men alike feel more energized, reduce cravings, improve digestion, and build a healthier relationship with the food that they eat.

Your health isn’t defined by one single food, it’s shaped by the daily patterns you create and sustain. Eggs are just one piece of that puzzle. With professional guidance, you can learn how to integrate them (and all of the other foods you love!) into a plan that truly supports your long-term health and well-being.

Are you ready to take the guesswork out of your diet? Book a session with a Berry Street Registered Dietitian today and start building a plan that works with your body - not against it.

Frequently Asked Questions

Are eggs healthy or not?

For most people, yes. Eggs are a nutrient-dense food that can be part of a balanced diet. They provide high-quality protein along with vitamins, minerals, and antioxidants that support satiety, blood sugar control, and overall health.

Do eggs raise cholesterol?

Not in a meaningful way for most people. Current research shows that dietary cholesterol has less impact on blood cholesterol than we once thought. It’s the overall pattern of your diet (especially saturated fat intake) that has a bigger effect. A small group of people, sometimes called “hyper-responders,” may notice more of a rise in cholesterol with frequent egg intake, but even in these cases, eggs can often still be enjoyed in moderation.

Are egg whites better than whole eggs?

It depends on your goals. Egg whites are an excellent source of lean protein without added fat or cholesterol, but the yolk contains most of the egg’s vitamins, minerals, and antioxidants. Whole eggs deliver the most complete nutrition, while whites alone can be useful in certain situations, like when someone needs extra protein without the extra calories.

Can I eat eggs every day?

For most healthy adults, eating up to one egg per day is considered safe and can even be beneficial. If you have high cholesterol, cardiovascular concerns, or other specific health conditions, it’s best to check in with a dietitian or your healthcare provider for personalized guidance.

Are pasture-raised or omega-3 eggs better?

Yes. Eggs from pasture-raised hens or those enriched with omega-3s tend to have higher levels of omega-3 fatty acids and vitamin D. These nutrients encourage better heart health, reduce inflammation, and add extra value compared to conventional eggs. If it fits your budget, these are a smart choice.