Cholesterol in eggs is entirely in the yolk, so many people only eat the egg white. This raises the question: Is eating the egg white better than eating the whole egg? And how many eggs should you eat each day?
Dr. Theresa DeLorenzo, a nutritionist and lecturer at Russell Sage College (USA), affirms that eggs are a healthy and nutritious food. She explains that eggs are often misunderstood because they contain cholesterol, but dietary cholesterol does not increase blood cholesterol. According to Dr. DeLorenzo, it is saturated fat from foods like cheese, butter, and red meat that raises bad cholesterol.
Eggs should be combined with vegetables, avocado, beans, fruit, or whole-wheat bread to create a balanced meal.
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Scientific studies also support this. A 2024 study showed that men who ate more than five eggs per week did not have higher levels of bad cholesterol if their diet was high in fiber. A 2025 study also found that a diet with two eggs per week reduced bad cholesterol more than a diet without eggs, provided the overall diet was low in saturated fat.
Nutrition expert Johannah Katz, currently working in the US, says that eggs contain protein, choline which supports brain health and muscle function, vitamin B12, vitamin D, selenium, lutein, and zeaxanthin—important nutrients for the eyes.
How to eat eggs in a nutritionally balanced way.
Both experts recommend eating both the egg white and yolk to get the full nutritional value. Dr. Theresa emphasizes that the yolk contains lutein, an antioxidant that helps protect the eyes from damage caused by computers, phones, and televisions, and also protects the brain from cognitive decline. Expert Katz says that choline, which is good for the brain, is also found in the yolk. However, she says the egg white is still a suitable choice if you want to add more protein without increasing fat or calories.
How many eggs should you eat per week?
Expert Katz says that for most healthy adults, about one egg a day or seven eggs a week is appropriate. The American Heart Association also recommends that healthy individuals can eat a maximum of one egg a day as part of a heart-healthy diet.
Both experts agree that eating one egg for breakfast is still safe. Expert Katz emphasizes that eggs should be combined with vegetables, avocado, beans, fruit, or whole-wheat bread to create a balanced meal.