Health Guide
How Many Eggs Should You Eat Per Day?
The short answer: 1-3 eggs per day is safe for most healthy adults. Here's what the research says, who should be careful, and how your health goals affect the recommendation.
Last updated: June 30, 2026
Quick Answer by Goal
What the Research Says
The question of how many eggs to eat daily has been debated for decades, largely due to concerns about cholesterol. Here's what current evidence shows:
Major Studies
- BMJ 2020 meta-analysis: Analyzed data from 1,720,108 participants across multiple cohorts. Found that eating up to 1 egg per day was not associated with increased risk of cardiovascular disease or stroke.
- JAMA 2019 study: Found a dose-response relationship between dietary cholesterol intake and cardiovascular disease risk, but noted that 1 egg/day was well within safe ranges for most people.
- Harvard T.H. Chan School: Their analysis of 215,618 participants found no association between moderate egg consumption (up to 1/day) and heart disease in healthy individuals.
The Cholesterol Question
Each large egg contains 186mg of cholesterol. The 2020-2025 Dietary Guidelines for Americans no longer set a specific daily cholesterol limit, noting that "individuals should eat as little dietary cholesterol as possible while consuming a healthy eating pattern."
For 70% of people ("hyporesponders"), dietary cholesterol has minimal impact on blood cholesterol. For the remaining 30% ("hyperresponders"), egg consumption may modestly raise both LDL and HDL cholesterol, but the ratio typically remains unchanged.
Who Should Be Careful
- Type 2 diabetes: Some studies suggest a possible increased cardiovascular risk with high egg consumption in people with diabetes. Limit to 1 egg/day or consult your endocrinologist.
- Familial hypercholesterolemia: If you have genetically high cholesterol, follow your cardiologist's guidance on dietary cholesterol from all sources.
- Existing heart disease: The American Heart Association recommends discussing egg intake with your doctor if you have known cardiovascular disease.
- Egg allergy: Obviously, anyone with an egg allergy should avoid eggs entirely.
Nutrition You Get from Daily Eggs
| Nutrient | 1 Egg/Day | 2 Eggs/Day | 3 Eggs/Day |
|---|---|---|---|
| Calories | 72 | 144 | 216 |
| Protein | 6.3g | 12.6g | 18.9g |
| Cholesterol | 186mg | 372mg | 558mg |
| Choline (% DV) | 27% | 54% | 81% |
| Selenium (% DV) | 28% | 56% | 84% |
| Vitamin B12 (% DV) | 19% | 38% | 57% |
Use our Egg Nutrition Calculator for a full breakdown.
Frequently Asked Questions
How many eggs can I eat per day?
For most healthy adults, eating 1-3 eggs per day is safe and nutritious according to current research. The American Heart Association states that 1 egg per day can be part of a healthy diet. Some studies show up to 3 eggs/day is safe for healthy individuals, though people with heart disease or diabetes should consult their doctor.
Is it bad to eat eggs every day?
No, for most healthy people. Multiple large studies (including the Nurses' Health Study and Health Professionals Follow-Up Study) have found that eating up to 1 egg per day is not associated with increased cardiovascular risk in healthy individuals. Eggs provide essential nutrients that are hard to get from other foods, especially choline.
Can I eat 6 eggs a day?
While some athletes and bodybuilders consume 6+ eggs daily, this level of consumption hasn't been as thoroughly studied in the general population. 6 eggs would provide about 1,116mg of cholesterol, which exceeds typical dietary recommendations. Consult a healthcare provider if you regularly eat more than 3 eggs per day.
Are egg yolks bad for cholesterol?
Current research shows that for most people, dietary cholesterol (from egg yolks) has a modest effect on blood cholesterol levels. The 2020-2025 Dietary Guidelines no longer set a specific daily cholesterol limit. However, individuals with familial hypercholesterolemia or certain cardiovascular conditions should follow their doctor's guidance.
Disclaimer: This guide is for informational purposes only. Individual dietary needs vary significantly. Always consult with a healthcare provider or registered dietitian before making significant dietary changes, especially if you have existing health conditions. See our medical disclaimer.
Sources: BMJ 2020; 368 · JAMA 2019; 321(11) · 2020-2025 Dietary Guidelines for Americans · AHA Scientific Statement on Dietary Cholesterol