Eggs are one of the highest-quality protein sources – meaning it is a complete protein and almost entirely available to the human body. One whole egg provides 6 grams of protein, 5 grams of fat, with nearly 30% of that fat being saturated (1.5g), negligible carbohydrates, and 70 calories. Additionally, eggs contain good amounts of micronutrients like:
- Vitamin A
- b2
- b5
- choline
- b12
- phosphorous
Overall, whole eggs are a nutrient-rich food. However, they also contain approximately 190 mg of cholesterol, which concerns a lot of people. Nonetheless, numerous studies have now shown that dietary cholesterol from eggs does not significantly impact blood cholesterol levels however, factors such as your overall diet, lifestyle, and genetics can contribute more to changes in blood cholesterol.
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So, the key takeaway is that consuming eggs is unlikely to raise your blood cholesterol levels, especially if your
- daily calorie intake is balanced,
- your diet has variety (whole grains, nuts, seeds, vegetables, fruits, legumes, etc.),
- you maintain an active lifestyle,
- and engage in regular exercise.
With this, you can confidently include 3, 4, or even 5 whole eggs in your daily diet but if your overall lifestyle and eating habits are not on point that can lead to increase in LDL cholesterol (also known as bad cholesterol).
So the bottomline is that a bad lifestyle anyway can cause high total cholesterol & LDL levels even without the consumption of eggs. So rather than blaming a single food for your high cholesterol levels, focus on building a better lifestyle instead.
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