Eggs have long been a breakfast staple and an essential ingredient in cooking. While their nutritional value is undeniable, the question remains: how many eggs per day is reasonable—and what happens if you consume more than 7 eggs per week?
For decades, eggs were considered harmful due to their cholesterol content, often being linked to heart disease. However, modern research has shown that eggs provide a variety of health benefits when eaten in moderation.
That said, overconsumption of eggs can pose health risks, especially for individuals with underlying conditions. Here’s what you need to know.
Side Effects of Eating Too Many Eggs
1. Excess Cholesterol Intake
A medium egg contains about 187 mg of cholesterol. The American Heart Association recommends limiting daily cholesterol intake, especially if you consume other cholesterol-rich foods.
Eating more than 2 eggs a day can easily push you beyond the safe threshold. However, eggs also contain lecithin, which helps regulate cholesterol levels, meaning that moderate consumption is still beneficial.
2. Higher Risk of Heart Disease
- A 17% higher risk of cardiovascular disease
- An 18% higher risk of premature d.ea.th
3. Impact on Weight Management
Eggs are often included in weight-loss diets due to their high protein content and satiety effect. However, the benefits can be undone if they’re paired with calorie-dense foods like bacon, sausages, or pastries.
For weight control, nutritionists suggest replacing a 400-calorie breakfast with 3 boiled eggs (about 240 calories) for a healthier, lower-calorie option.
4. Increased Diabetes Risk (Depending on Preparation)
A 2009 study in Diabetes Care found that consuming more than 7 eggs per week was linked to a higher risk of type 2 diabetes.
On the other hand, other research shows that eating eggs at breakfast may help stabilize blood sugar in diabetics. The difference often lies in how eggs are prepared—cooking them with excessive oil or saturated fat increases insulin resistance and raises blood sugar spikes.
Recommended Egg Intake
Adults
- Up to 7 eggs per week is generally safe.
- For heart-healthy diets: 1 egg per day maximum.
- People with Health Conditions
-
Type 2 Diabetes: Max 1 egg per day, 5 per week.
-
Cardiovascular disease / high risk:
-
Low-fat diet: Up to 7 eggs per week
-
Normal diet: 3–4 eggs per week, with no more than 4 yolks
-
- High LDL cholesterol: Ideally 4 eggs per week, not exceeding 7.
- Metabolic syndrome: Maximum 6 eggs per week with a low-fat diet.
Older Adults
- About 1 egg per day if healthy.
- Eating 5–6 eggs per week may increase heart disease risk by 30%.
Pregnant Women
- 3–4 eggs per week if healthy.
- Consult a doctor if diabetic or with pregnancy complications.
Children
- 6–7 months: ½ yolk per meal, 2–3 times per week
- 8–12 months: 1 yolk per meal, max 4 yolks per week
- 1–2 years: 3–4 eggs per week
- Over 2 years: Up to 1 egg per day, depending on overall diet
Key Takeaway
Eggs are a nutrient-dense food that can support muscle health, brain function, and vision. However, eating them in excess—especially with unhealthy cooking methods or alongside high-fat foods—can increase the risks of heart disease, diabetes, and weight gain.
For most people, one egg per day or 7 per week is considered safe. The exact number should be adjusted based on age, health condition, and overall diet.