Eggs are among the most nutritious foods on the planet.
A whole egg contains all the nutrients required to turn a single cell into a baby chicken.

A single large boiled egg contain

Vitamin A: 8% of the DV (daily value)

Folate: 6% of the DV

Pantothenic acid (vitamin B5): 14% of the DV

Vitamin B12: 23% of the DV

Riboflavin (vitamin B2): 20% of the DV

Phosphorus: 7% of the DV

Selenium: 28% of the DV

Eggs also contain decent amounts of vitamin D, vitamin E, vitamin B6, calcium and zinc

This comes with 78 calories, 6 grams of protein, and 5 grams of fat.

Eggs also contain various trace nutrients that are important for health.

In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need.

High in cholesterol, but may not adversely affect blood cholesterol

Eggs are high in cholesterol, with a single egg containing 186 mg

However, cholesterol in the diet may not necessarily impact blood cholesterol levels or your risk of heart disease in all people, though research is still mixed.

The liver produces large amounts of cholesterol every single day. Your liver has the ability to regulate cholesterol levels by producing less to even it out.

The response to eating eggs can vary between individuals. In some people, eating cholesterol may not raise blood cholesterol or only mildly raise it. In the others, eggs or other sources of dietary cholesterol may lead to a large rise in blood cholesterol.

However, people with genetic disorders like familial hypercholesterolemia or carriers of a gene variant called APOE4 may want to consider eating eggs in moderation.

May raise HDL (the “good”) cholesterol

HDL stands for high-density lipoprotein. It is often known as the “good” cholesterol.
People who have higher levels of HDL usually have a lower risk of heart disease, stroke, and other health problems, including people with type 2 diabetes.

In some studies referenced in a 2021 review of research, eating one egg daily was associated with increases in HDL cholesterol and decreases in LDL cholesterol.

However, the authors note that the scientific community is currently divided about the impact of eggs on cholesterol due to mixed results. Some people’s cholesterol may react differently to eggs.

If you have high cholesterol, it may be best to talk with a doctor before eating eggs regularly.

Are linked to a reduced risk of heart disease

LDL cholesterol is generally known as the “bad” cholesterol.

Having high levels of LDL is linkedTrusted Source to an increased risk of heart disease.

LDL is divided into subtypes based on the size of the particles.

There are small, dense LDL particles and large LDL particles.

Many studies included in a 2021 review of research suggest that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles.

Even if eggs tend to mildly raise LDL cholesterol in some people, some 2017 research suggestsTrusted Source that eating eggs tends to mainly increase large (or “more buoyant”) LDL levels instead of the small, dense LDL particles, which may explain the association with a reduced risk of heart disease.

However, recent studies on populations in the United States and Italy have found egg consumption to be linked with an increased risk of death from heart disease and from all causesTrusted Source, so the research is mixed, and more randomized controlled trials are needed to confirm the benefits of egg consumption to heart health.

High in quality protein, with all the essential amino acids in the right ratios

Proteins are the main building blocks of the human body.

They’re used to make all sorts of tissues and molecules that serve both structural and functional purposes.

It is important to get enough protein in the diet, and research suggests that the currently recommended amounts may be too low.

Eggs are an excellent source of protein, with a single large egg containing 6 grams of it.

Eggs also contain all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them.

Eating enough protein may help with:

weight loss
increasing muscle mass
lowering blood pressure
optimizing bone health

FAQ

Is it healthy to eat eggs every day?

Eggs containTrusted Source vitamin D, vitamin E, vitamin B6, calcium, and zinc, in addition to other beneficial nutrients like antioxidants. Eggs are also a good source of protein.

Are there any disadvantages to eating eggs?

Eggs are highTrusted Source in fat and cholesterol. For some people who are more sensitive to the cholesterol in eggs, eating eggs daily may increase blood cholesterol.