As the protein craze continues, how many eggs are safe to eat? A cardiology dietitian from the Cleveland Clinic speaks to saturated fat and cholesterol considerations.
This month under Robert F. Kennedy, Jr., the U.S. Department of Health and Human Services (HHS) unveiled a new food pyramid, flipped from previous iterations to emphasize protein and dairy over carbohydrates. It’s only natural that Americans are working to make sense of what these changes mean—especially when it comes to nutrient-dense foods that also feature a few drawbacks, like eggs.
Eggs are generally recognized as healthy—packed with vitamins, minerals, antioxidants and protein—but they also include saturated fat and cholesterol, both of which are demonstrated to impact heart health to varying degrees. Julia Zumpano, RD, LD, preventive cardiology dietitian at the Cleveland Clinic, says you can absolutely enjoy eggs as part of a healthy diet—the key is doing so in proper portion sizes.
In deciding how many eggs to eat, Cleveland Clinic experts suggest that one macronutrient should help guide intake: “Scientists now know that dietary cholesterol doesn’t affect your blood as much as once thought. The thing you really need to be aware of with eggs is their saturated fat content,” they write, while Zumpano adds, “Research shows that the total saturated fat we eat contributes more to LDL than dietary cholesterol does.” She says this can trigger plaque buildup in the arteries—a known heart risk factor.
A single hard-boiled egg contains roughly 1.6 grams of saturated fat. According to U.S. dietary guidelines, you should aim to consume less than 20 grams of saturated fat each day.
Because most of the saturated fat found in eggs is concentrated in their yolks, you can plan your consumption in terms of total weekly egg yolks. However, it’s important to note that the recommendations vary depending on your current heart health—the number is lower for those with heart disease, high cholesterol, or diabetes.
Citing the American Heart Association, Zumpano advises that adults who have not been diagnosed with these conditions should limit their egg intake to any of the following, depending on one’s personal circumstances: one egg or two egg whites per day for a total of seven eggs, or 14 egg whites per week. Those with heart disease, high cholesterol, or diabetes should consume no greater than four yolks each week, she adds.
This tracks with what a Mayo Clinic-trained cardiologist previously told our team about how many eggs she herself typically consumes in a given week.
Of course, what you eat throughout the rest of the day can also influence how many eggs are considered safe, Zumpano says. “The advice to limit yourself to four yolks a week comes with a caveat: You also need to take into account all the other forms of saturated fat in your diet.” That comes down to a conversation with your doctor.
And note: if your meals tend to include red meat, poultry skin, or full-fat dairy—foods now featured prominently on the updated food pyramid—you could quickly find yourself surpassing the AHA’s guideline to consume no more than 5% to 6% of your calories from saturated fat.
Finally, the way you cook your eggs can also alter their impact. Zumpano recommends poaching, boiling, or pan-frying them using a cooking spray (choose one without a propellant in the ingredients), rather than frying them. “If you fry them, the oil that you add is only going to contribute to your saturated fat for the day.”
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