Eggs: Friend or Foe? We Crack the Truth

by Nate Widom

Eggs certainly get a bad reputation for their high amount of cholesterol! However, avoiding eggs solely because of it misses the picture of health, says Registered Dietitian Ashley Boyer. Eggs can be responsibly incorporated into almost any diet, even if you’re watching your cholesterol. I sat down with Ashley to shed light on this misconception and learn how eggs can work for you.

Why You Should Care About Cholesterol

To begin, it’s important to understand cholesterol. “Cholesterol is a type of fat—it’s a lipid,” Ashley describes. It has many functions, such as protecting your cells, aiding in digestion, and helping your body make hormones and vitamin D.¹ Your liver produces all of the cholesterol needed for these essential functions. In fact, about 80% of the cholesterol in your body right now was made by you – the other 20% comes from food. Most dietary cholesterol comes from animal-based products – think meat, cheese, milk, and eggs.
There are two main types of lipoproteins that carry cholesterol through the body: LDL and HDL. LDL, or low-density lipoprotein, is considered the “bad” cholesterol that builds up arterial plaque, while HDL, or high-density lipoprotein, is “good” because it works to remove excess cholesterol from the bloodstream. “Too much of the bad cholesterol leads to plaque buildup in the arteries, which is called atherosclerosis,” Ashley says. This can lead to serious complications like heart attacks and strokes.
It’s true that eggs are one of the highest sources of dietary cholesterol, with one egg containing around 200mg. But don’t write off this breakfast staple just yet.

Of course, diet plays a role in high cholesterol. But “genetics plays a huge role too, because there is also familial hypercholesterolemia, which is family-related high cholesterol,” Ashley explains. This condition is relatively common, with an estimated 1 in 200-500 people being affected.²

Most Recent Findings

Generally, the link between heart disease and high-cholesterol foods like eggs isn’t as strong as previously believed. Though decades of research suggest a strong correlation between egg consumption and heightened LDL cholesterol levels, studies from the last 15 years have been mixed. For example, a 2021 review found that one egg per day increased HDL (good) cholesterol and lowered the LDL (bad) cholesterol in some people.³
There is also controversy as to whether dietary cholesterol has any bearing on blood cholesterol levels at all. Just as our bodies can produce all of the cholesterol we need, they can also redirect excess cholesterol to the liver for excretion. Granted, most high-cholesterol foods are also high in saturated fat, and saturated fat does negatively impact cholesterol levels – more on that later.
The recommended daily cholesterol guidelines have been changed, too. “The old recommendation used to be 300mg a day,” Ashley says. Since 2015, the USDA’s new recommendation for dietary cholesterol consumption is more vague: “as low as possible without compromising the nutritional adequacy of the diet.”
But even through all this debate, most organizations now agree “one egg per day is generally safe,” Ashley explains.

Shrimp also have fairly high amounts of cholesterol, but they don’t get the same reputation as eggs. A 3oz. portion of shrimp is 161 mg, and one egg is about 207mg.⁴

Saturated Fat Also Raises Cholesterol

“[Dietary] cholesterol is not the end-all, be-all because there are other things that affect your levels,” Ashley explains. “Reducing your overall saturated fat intake…I think that should be more of a priority than focusing on eggs.”
U.S. dietary guidelines suggest limiting your saturated fat to less than 20g a day.⁵ Too much saturated fat is already notorious for leading to weight gain. But it raises cholesterol too! Saturated fat interferes with the liver’s ability to regulate blood cholesterol levels.⁶
“More research recently has shown that saturated fats play a higher role in the buildup of cholesterol in the body versus the amount of cholesterol in food,” Ashley says. A 2025 study found that participants following a diet high in cholesterol but low in saturated fat (including 2 eggs) had lower LDL levels than those following an overall high-saturated fat diet.⁷
Eggs do have some saturated fat—one large egg with its yolk has 1.6g. But foods that are traditionally paired with eggs typically have much more. “That’s things like bacon, sausage, butter, fatty red meat, cheese, and ultra-processed foods,” Ashley says. Let’s compare the saturated fat content of eggs versus other breakfast ingredients.^4,8
When you eat your breakfast, pay attention to what you eat. Perhaps your attention shouldn’t be on eggs, but on what you eat with them!

Saturated fat in common breakfast foods:

• 1 sausage link: 7.6g
• 1 tbsp. butter: 7g
• 1 oz. cheddar cheese: 6g
• 3 slices of bacon: 4g
• 1 large egg with yolk: 1.6g

How Eggs Can Work for You

Despite the controversy, eggs are still celebrated for their nutrition. One large egg has 6 grams of protein for just 78 calories. Eggs also contain a plethora of vitamins—B2, B5, B12, phosphorus, choline, and selenium stand out in particular.³ Most of those vitamins, plus the bulk of the egg’s calories, fat, and cholesterol, are found in the yolk. Egg whites don’t have many nutrients, but they do provide half of the total protein.⁹
Thanks to these nutrients, Ashley believes avoiding eggs solely because they are high in dietary cholesterol may be misguided. It’s all about moderation, not elimination! Here’s how you can make a better, low-cholesterol breakfast:

• Mix it up: “I recommend my clients eat one scrambled egg [which includes the yolk] and then three egg whites,” Ashley says. Adding egg whites increases protein, making your meal more filling without extra cholesterol and saturated fat.
• Watch your saturated fat: Again, since saturated fats raise cholesterol, it’s best to minimize your consumption of ultra-processed breakfast meat. Bacon and sausage are prime examples.
• Watch your cooking oils: Butter, lard, and palm and coconut oils are high in saturated fat. It’s suggested to use products like olive oil instead.
• Add high-fiber sides: “Fiber helps lower cholesterol,” Ashley says. In essence, soluble fiber attaches to cholesterol molecules within your body, preventing them from entering your bloodstream.¹⁰ Ashley recommends fruit, veggies, oatmeal, and high-fiber bread or cereal for healthy sides. When she makes eggs herself, she has a bag of frozen veggies handy!

Beyond nutrition, it’s important to stay active. Regular exercise has been found to raise HDL (good) cholesterol levels.¹¹

With data from MyFitnessPal, below is a nutritional comparison of a traditional egg breakfast versus one that incorporates fiber and egg whites. Breakfast 2 has much more fiber while having a fraction of the calories, saturated fat, cholesterol, and sodium.

Overall, eggs are great for most people, especially when limited once per day. “We just need to think about the overall diet and what we are pairing eggs with,” Ashley concludes. To learn more about your cholesterol levels, speak to your doctor about blood work and lipid panels.

References:

1. my.clevelandclinic.org/health/articles/23922-what-is-cholesterol
2. familyheart.org/common-familial-hypercholesterolemia
3. healthline.com/nutrition/proven-health-benefits-of-eggs
4. fdc.nal.usda.gov/
5. health.clevelandclinic.org/how-many-eggs-can-you-eat-on-a-heart-healthy-diet
6. heartuk.org.uk/low-cholesterol-foods/saturated-fat
7. health.harvard.edu/diet-and-nutrition/eggs-have-less-effect-than-saturated-fats-on-cholesterol-levels
8. umassmed.edu/nutrition/Cardiovascular/handouts/ANIMAL-PRODUCTS/
9. utphysicians.com/the-great-egg-debate-egg-whites-versus-whole-eggs/
10. engagement.source.colostate.edu/how-to-get-more-fiber-and-protect-your-heart/
11. mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935