The short answer
Up to one egg a day is the limit most often quoted, and it comes from the American Heart Association (AHA), which says healthy people can include up to one whole egg a day. If you already have high cholesterol, the AHA advises being cautious with cholesterol-rich foods like egg yolks, especially if you also have diabetes or are at risk of heart failure, so agree a number with your doctor or dietitian. For most people, the bacon, sausage and butter served with eggs raise LDL more than the eggs themselves.
General information, not medical advice
If your doctor or dietitian has given you your own targets, follow those. This is especially important if you have familial hypercholesterolaemia, diabetes, heart or kidney disease, or you take cholesterol medication.
What's in an egg
- Cholesterol: about 186mg in a large egg, all of it in the yolk. Egg whites contain none.
- Saturated fat: about 1.6g per large egg, which is modest compared with the foods eggs are often eaten with.
- For comparison: the AHA notes that 85g (3oz) of shrimp or prawns has about the same cholesterol as one whole egg.
What the evidence says
The AHA's science advisory on dietary cholesterol (2020) is the most detailed summary, and the 2026 ACC/AHA dyslipidemia guideline cites it. In brief:
- Most large observational studies found no significant link between eating eggs and heart disease or stroke. A 2020 BMJ analysis of three large US cohorts, in people without heart disease or diabetes at the start, likewise found that eating up to one egg a day wasn't associated with cardiovascular disease.
- Not every study agrees. A pooled analysis of six US cohorts found each extra half-egg a day was linked to a 6% higher risk of cardiovascular disease. In people with type 2 diabetes, two of three studies found a link with heart disease, and some cohorts linked more than one egg a day with a 20–30% higher risk of heart failure in men.
- In controlled feeding trials, diets with the cholesterol of roughly 3–7 eggs a day raised LDL by about 6.7 mg/dL (0.17 mmol/L) on average compared with 0–2 eggs a day. That's a real effect, but smaller than most people expect for such a large intake.
- Saturated fat matters more. The 2026 guideline says eating patterns that limit saturated fat and add unsaturated fat lower LDL more consistently than restricting dietary cholesterol. Part of eggs' bad reputation comes from what they're eaten with.
How many eggs, by situation
| Your situation | What the AHA advisory says |
|---|---|
| Healthy adult | Up to one whole egg (or equivalent) a day |
| Older adult with normal cholesterol | Up to 2 eggs a day is acceptable within a heart-healthy diet |
| Vegetarian who eats eggs and dairy but no meat | May include more eggs and dairy, in moderation |
| High cholesterol, especially with diabetes or heart failure risk | Be cautious with cholesterol-rich foods; agree a number with your doctor |
If you have familial hypercholesterolaemia or an LDL of 190 mg/dL (4.9 mmol/L) or higher, ask your specialist for a specific limit. Some people, sometimes called hyper-responders, see a bigger LDL rise from dietary cholesterol than others; we explain why in hyper-responders and genetics.
It's what you eat with them
Here's how the saturated fat in three egg breakfasts compares with the AHA's target of about 13g a day on 2,000 calories:
| Breakfast | Saturated fat |
|---|---|
| 2 poached or boiled eggs | About 3.3g |
| 2 eggs scrambled in 1 tbsp butter | About 10.5g |
| 2 eggs with 100g cooked sausage and 30g bacon | About 20g, before any cooking fat |
The eggs are the same in all three. The British Heart Foundation suggests poaching, boiling or scrambling in a non-stick pan with a little unsaturated oil instead of butter, and swapping butter on your toast for an unsaturated spread. Adding vegetables (spinach, tomatoes, mushrooms) or beans to an egg breakfast also adds fibre; see soluble fibre and cholesterol for why that helps. For more ideas, our cholesterol-lowering food swaps and low-cholesterol snacks both use eggs.
Find out what eggs do to you
Because responses vary, the most useful thing you can do is test it. Keep your egg intake steady and log it, then compare your next lipid panel with your last one. Our guide to reading your cholesterol test results explains your LDL in mg/dL and mmol/L. If you want an app that tracks dietary cholesterol and your results together, see the best cholesterol tracking apps.
Log your eggs, then check your LDL
Heart Tracker shows the dietary cholesterol and saturated fat in every meal you log, and charts your LDL between tests, so you can see whether your eggs make a difference. Free, with no account needed.
Download Heart Tracker FreeEggs and cholesterol: quick answers
How many eggs a week can I eat with high cholesterol?
There's no single official number. The American Heart Association says healthy people can eat up to one whole egg a day (about 7 a week), but advises people with high cholesterol, especially those with diabetes or at risk of heart failure, to be cautious with cholesterol-rich foods. Ask your doctor or dietitian for a number that suits you.
Do eggs raise LDL cholesterol?
A little, on average. In controlled feeding trials, diets with the cholesterol of roughly 3–7 eggs a day raised LDL by about 6.7 mg/dL (0.17 mmol/L) compared with 0–2 eggs a day. Some people respond more strongly than others, and saturated fat usually has a bigger effect.
Is it OK to eat 2 eggs a day?
The AHA says up to 2 eggs a day is acceptable for older adults with normal cholesterol. If you have high cholesterol, it advises caution with cholesterol-rich foods, so one a day or fewer, agreed with your doctor, is the safer default.
Are egg whites better than whole eggs for cholesterol?
Egg whites contain no cholesterol and almost no fat, so they're a useful way to eat more egg without adding dietary cholesterol. All of an egg's cholesterol, about 186mg in a large egg, is in the yolk.
What's the healthiest way to cook eggs if you have high cholesterol?
Poach, boil, or scramble them in a non-stick pan with a little olive or rapeseed oil instead of butter. Serve them with wholegrain toast, vegetables or beans rather than bacon and sausages, which add far more saturated fat.
Are eggs worse than saturated fat for cholesterol?
For most people, no. The 2026 ACC/AHA guideline says limiting saturated fat and adding unsaturated fat lowers LDL more consistently than restricting dietary cholesterol. Two boiled eggs have about 3.3g of saturated fat; a tablespoon of butter has about 7.2g.
Sources
- Carson JAS, et al. Dietary cholesterol and cardiovascular risk: a science advisory from the American Heart Association. Circulation. 2020;141:e39–e53.
- Drouin-Chartier JP, et al. Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis. BMJ. 2020;368:m513.
- 2026 ACC/AHA/multisociety Guideline on the Management of Dyslipidemia. Journal of the American College of Cardiology. March 2026.
- British Heart Foundation: It's a myth that eggs are bad for your heart?
- USDA FoodData Central (SR Legacy values for each food, scaled to the portion shown)