For decades, eggs have been a hot topic in nutrition debates.

Once viewed with suspicion for being cholesterol-rich and potentially harmful to heart health, they were shunned by many health-conscious eaters. But recent scientific findings have rewritten much of that story.

Today, eggs are recognized not only as a safe option for most people but also as a nutrient-packed food that can play an important role in a balanced diet.

Do Eggs Really Harm Your Heart?

In the past, dietary guidelines warned against eating too many eggs because a large egg contains about 186 mg of cholesterol, mostly in the yolk. Older thinking linked this directly to higher blood cholesterol and increased heart disease risk.

However, newer research shows that, for most healthy individuals, dietary cholesterol has only a small effect on blood cholesterol. In fact, studies indicate that enjoying one to two eggs per day is unlikely to raise heart disease risk. The main exceptions are those with certain genetic conditions, such as familial hypercholesterolemia, or people whose doctors have advised a strict low-cholesterol diet.

Why Eggs Deserve a Place on Your Plate

A single egg, at just 70–80 calories, is loaded with important nutrients:

• High-quality protein – Supports muscle growth, repair, and maintenance.

• Healthy fats – Including omega-3s, particularly from pasture-raised hens.

• Vitamins and minerals – Such as A, D, E, B12, folate, and selenium.

• Choline – Essential for brain function, cell health, and fetal development.

• Lutein and zeaxanthin – Antioxidants that protect long-term eye health.

Eggs also promote satiety, making them a smart breakfast choice to help curb mid-morning cravings.

Raw vs. Cooked: What’s Best?

Raw eggs preserve slightly more nutrients, but they come with a small risk of salmonella. Cooked eggs are much safer and still retain most of their nutritional value, even though some vitamins may diminish with heat. If you do opt for raw eggs, choose pasteurized ones from reliable sources.

When to Limit Egg Intake

While eggs are healthy for most, a few groups may need to restrict them:

• People with heart disease or genetic cholesterol disorders

• Individuals with egg allergies

• Anyone following a medical low-cholesterol plan

The Bottom Line

Eggs have moved far beyond their once-negative reputation. For most healthy adults, enjoying one to two eggs daily can be a nutritious habit, providing protein, essential nutrients, and valuable health benefits. The key is moderation and balance—pairing eggs with vegetables, whole grains, and healthy fats makes for a wholesome meal that supports overall well-being.