Eggs are an incredibly versatile and nutritious food that can be part of a healthy diet. However, some people wonder if eating too many eggs can pose health risks. This article examines how many eggs per day, week, or month is considered excessive and potentially dangerous.
Current Dietary Recommendations for Eggs
According to the 2015-2020 Dietary Guidelines for Americans, there is no specific limit on how many egg yolks or whole eggs you can eat. The guidelines note that one whole egg contains 186 mg of cholesterol, but say that healthy individuals can eat up to 300 mg of cholesterol per day without increasing their risk for heart disease. Whole eggs are no longer considered to increase the risk of heart disease, in part because they contain nutrients that help regulate blood cholesterol levels.
However, the guidelines do recommend limiting cholesterol intake to 200 mg per day for people who have or are at risk for cardiovascular disease. For these individuals, eating more than 3-4 whole eggs per week (up to 12-16 egg yolks) may increase their risk.
In summary, current recommendations are:
- Healthy people can eat up to 7 whole eggs per week
- People with heart disease or diabetes should limit egg consumption to 3-4 per week
It’s also important to consider overall diet quality. Eating several eggs as part of an otherwise balanced diet is different from eating a lot of eggs along with processed foods high in saturated fat and sodium.
Potential Concerns with High Egg Consumption
Here are some of the potential downsides of eating more than the recommended amount of eggs:
Cholesterol
The main concern with eggs has long been their high cholesterol content. One large egg contains around 186 mg cholesterol, which is over half the 300 mg daily limit of dietary cholesterol.
High cholesterol intake can increase blood levels of total and LDL (“bad”) cholesterol. This may raise concerns about heart disease risk. However, studies show that eating even up to 3 whole eggs per day does not seem to increase heart disease or stroke risk in most people. Nonetheless, those with cardiovascular disease or diabetes should limit egg intake due to individual variability in response.
Choline
Though not a concern for most people, high egg intake can exceed the tolerable upper limit for choline. One large egg provides about 125 mg choline. Consuming over 3,500 mg choline per day may produce undesirable effects like low blood pressure, nausea, diarrhoea and an “unpleasant” fishy body odour.
Again, this level of choline intake from eggs alone is difficult to achieve unless eating more than 25-30 eggs per day.
Saturated Fat
Egg yolks contain around 1.5-2 grams of saturated fat per yolk. For healthy people, this is unlikely to pose a problem. But for those with high triglycerides or existing heart disease, extra saturated fat from eggs could potentially raise heart disease risk.
Lack of Variety
If a large portion of total calories and protein are coming from eggs, it leaves less room for a wider variety of healthy foods like vegetables, fruits and whole grains. Nutrient deficiencies may occur if eggs squeeze other important foods out of the diet.
To minimize potential downsides, varied protein sources and plenty of plant foods should accompany high egg intakes.
How Many Eggs are Too Many Per Day?
Based on cholesterol guidelines and the nutrition research, here are some general recommendations for upper limits on daily egg consumption:
- Less than 3 eggs per day for healthy people
- Less than 2 eggs per day if at risk for heart disease
- Less than 1 egg per day for people with diabetes or known heart disease
Again, total dietary pattern is important. Consuming 1-2 eggs alongside oily, salty processed foods is more likely to trigger adverse effects than eating the same amount as part of a diet rich in vegetables, fruits, whole grains, nuts, seeds and healthy fats.
Here is a summary of the potential health implications of eating different numbers of eggs per day:
| Number of Eggs Per Day | Potential Health Concerns |
|---|---|
| 1-3 eggs | Minimal increased risk in healthy people |
| 4-5 eggs | May adversely affect cholesterol levels in some individuals |
| 6+ eggs | Likely to increase cholesterol; may increase risk in certain populations |
Consuming over 5 whole eggs per day is not recommended for heart health. Above this level, cholesterol and saturated fat intake may start to outweigh potential benefits.
How Many Eggs are Too Many Per Week?
Based on the research, here are some maximum recommendations for egg intake per week:
- No more than 21 eggs per week for healthy people
- 14 eggs or fewer per week for those with increased heart disease risk
- 7 eggs or fewer for people with confirmed heart disease or diabetes
Again, these are general guidelines. Some people may need to restrict egg intake more or less depending on individual risk factors and response to dietary cholesterol.
Weekly Egg Consumption Recommendations Summary
| Group | Recommended Weekly Egg Limit |
|---|---|
| Healthy people | 21 eggs or fewer |
| At-risk for heart disease | 14 eggs or fewer |
| Heart disease patients | 7 eggs or fewer |
| Diabetics | 7 eggs or fewer |
Consuming more than around 20-22 eggs per week may lead to excessive cholesterol intake for most healthy people.
How Many Eggs are Too Many Per Month?
Here are some science-based recommendations for upper limits on monthly egg consumption:
- No more than 84 eggs per month for healthy people
- 56 or fewer eggs monthly for those at risk of heart disease
- 28 eggs or fewer monthly for people with confirmed heart disease or diabetes
Monthly Egg Consumption Recommendations
| Group | Recommended Monthly Egg Limit |
|---|---|
| Healthy people | 84 eggs or fewer |
| At-risk for heart disease | 56 eggs or fewer |
| Heart disease patients | 28 eggs or fewer |
| Diabetics | 28 eggs or fewer |
On average, healthy people should limit egg intake to no more than 2-3 eggs per day, or 14-21 eggs weekly, or 60-84 eggs monthly.
Exceptions to Egg Limit Recommendations
Here are some exceptions where higher egg intakes may be warranted:
- Athletes: Athletes or highly active people with higher energy requirements can often consume more eggs without adverse effects on blood cholesterol.
- Intentional weight loss: People intentionally restricting calories for weight loss may incorporate extra eggs for satiety while staying under daily energy needs.
- Pregnancy and lactation: Increased calorie and protein needs during pregnancy and breastfeeding better accommodate additional eggs.
As long as cholesterol levels remain healthy, these groups may be able to tolerate more than the recommended upper egg limits.
Ways to Make High Egg Intake Safer
Here are some tips to make a diet high in eggs healthier:
- Choose omega-3 enriched eggs
- Prepare eggs using low-fat cooking methods like poaching, boiling or spraying the pan with cooking spray
- Enjoy plenty of fruits, vegetables and whole grains
- Limit added sugars, refined carbs and saturated fats
- Increase intake of monounsaturated fats like olive oil, avocado and nuts
- Perform regular physical activity
- Monitor cholesterol levels regularly
Conclusion
Based on current nutrition science, here are some general conclusions on how many eggs can be safely consumed:
- Healthy people can safely eat up to 3 eggs per day, or 21 per week, or 84 per month
- People with heart disease, diabetes or high cholesterol should limit intake to around 2 eggs per week
- Monitor cholesterol levels and adjust individual egg intake accordingly
- Pay attention to overall diet quality and activity levels, not just egg consumption
At moderate intakes, eggs can be part of a healthy diet for most people. But regularly exceeding recommended limits may increase health risks in certain populations.