How Many Eggs Is Too Many to Eat Each Week? Nutrition Experts Explain

Eggs are generally considered a healthy food, thanks to their high protein, vitamin, and mineral content. But eggs have also been associated with cholesterol, which can be confusing if you're prioritizing heart health. Thus, you might be unsure how many eggs you can eat per week, and at what point you're overdoing it.

However, as with many areas of nutrition, there's no one-size-fits-all answer. The link between eggs and cholesterol is extremely convoluted, adding even more nuance to the topic. For most healthy adults, daily egg consumption is fine, but people with heart disease, high LDL, or diabetes should aim toward the lower end and consider clinician-guided advice, since overall diet matters more than eggs alone.

Read on to learn the ideal maximum intake for most people, along with the factors that can change this recommendation, according to nutrition experts.

Eggs and Cholesterol

Contrary to popular belief, eggs aren't an issue for cholesterol levels. "Cholesterol in food does not impact your body's cholesterol like we once thought,” says Lauren Manaker, registered dietitian and founder of Nutrition Now Counseling. Instead, it's the saturated fat in the overall diet that increases blood cholesterol, she says.

Eggs are low in saturated fat, says Roxana Ehsani, sports dietitian and adjunct instructor at Virginia Tech. One egg contains just 1.6 grams of saturated fat, according to data from the USDA. (For context, it's recommended to consume less than 20 grams of saturated fat per day.) In fact, most of the fat in eggs is unsaturated, which supports heart health, Manaker says. She also points to research, which confirms that moderate consumption of eggs—about one per day or seven per week—is not related to a higher risk of heart disease.

What Happens When You Eat Too Many Eggs

"Eggs are a source of high-quality protein, vitamins, and minerals, but like any food, they should be consumed in moderation," says Manaker. She explains further: "Eating eggs in excess could lead to an imbalance in overall nutrient intake, potentially crowding out other important food groups like fruits, vegetables, and whole grains." Ehsani thinks similarly, noting that overeating eggs might make you miss out on the unique nutrients found in a diverse diet.

It's also important to consider how eggs are prepared, especially if heart health is a concern. That's because pairing eggs with foods high in saturated fat, such as bacon, may negatively affect cholesterol levels, Manaker says.

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What Determines How Many Eggs You Can Eat?

Your personal weekly "limit" for eggs depends on several factors, including:

Medical Conditions

Some people are sensitive to dietary cholesterol or have medical conditions like familial hypercholesterolemia, a genetic disorder that causes very high LDL ("bad") cholesterol levels. If this applies to you, it's best to chat with a healthcare provider or dietitian to determine the best approach, says Manaker. In this scenario, your recommended weekly egg intake might be lower than that of most people.

Overall Diet

When eaten as part of an overall heart-healthy diet, eggs can be included even for people at risk for heart disease, Manaker says. However, the emphasis should be on an "overall heart-healthy diet," as your overall dietary pattern will have the greatest impact. A heart-healthy diet is generally rich in fruits, vegetables, whole grains, lean protein, and healthy fats.

Alternatively, if your diet is already high in saturated fat from other foods (such as red meat, processed meat, and rich desserts), it might be worth eating eggs more conservatively, says Ehsani. 

Preparation

When determining how many eggs per week is too much, it's important to consider preparation and serving. For example, cooking eggs in butter can increase the meal's saturated fat content. Similarly, in the U.S., eggs are often eaten with high-sodium and high-saturated fat foods, according to Manaker. Examples include breakfast sausage, bacon, and high-fat cheeses, says Ehsani.

Age

The guidelines are slightly different for older adults with normal cholesterol levels. For this group, eating up to two eggs per day (or 14 eggs per week) can fit into a heart-healthy eating pattern, says Manaker. This is due to the nutritional needs of aging and the nutritional properties of eggs.

First, eggs provide high-quality protein, which helps preserve muscle strength and function, says Manaker. This is noteworthy because muscle naturally declines with age, so maintaining muscle mass via food and lifestyle is vital. Eggs are also a source of vitamin B12, which supports nerve function and red blood cell production, Manaker says. Aging increases the risk of vitamin B12 deficiency due to reduced absorption, but eating eggs can help you meet the mark.

How Many Eggs Per Week Is Too Much?

Given the aforementioned factors, eating seven to 14 eggs per week is considered OK for most adults. This means consuming more than this amount may be considered "too much"—but again, context is key.

"According to the American Heart Association, healthy individuals can include an average of seven eggs per week as part of a heart-healthy diet," says Manaker. "This recommendation reflects the balance between enjoying the nutritional benefits of eggs, like high-quality protein and essential nutrients, and maintaining overall dietary moderation," Manaker notes. Similarly, Ehsani says that limiting your consumption to roughly seven eggs per week will ensure you're getting the benefits of eggs without overdoing it. But if you're older, have healthy cholesterol levels, and are currently following a heart-healthy diet, it's generally OK to eat 14 eggs per week.

The Best Way to Eat Eggs

To get the most out of eggs, consider how to prepare and serve them. Here are the healthiest ways to enjoy them, according to experts:

• Use minimal fat: To limit your intake of saturated fat, use a small amount of fat (like a bit of cooking spray) rather than butter or a lot of oil, suggests Ehsani.
• Boil or poach: Another option is to boil or poach eggs, which uses water for cooking.
• Serve eggs with nutrient-dense foods: "Pair eggs with nutrient-dense foods like vegetables or whole-grain toast to enhance their nutritional value and support a heart-healthy diet," Manaker says. Ehsani enjoys eggs with tomato slices and spinach with whole-wheat toast, as the combination can help boost the absorption of nutrients found in eggs while adding more nutrition to your plate.