“When people demonize eggs, it’s not the eggs that are the problem—it’s what you’re having them with,” Ayoob says. So consider: Are you scrambling your eggs in gobs of butter? Are you having bacon and toast slathered with butter with your eggs? Or are you eating veggies or fruit with your eggs?
So how many eggs can you eat?
Eggs and their yolks are packed with nutrients. This includes nearly 3 grams of protein, 22 mg of calcium, 66 mg of phosphorus, 19 mg of potassium, and 10 grams of selenium in one large egg, as well as folate, choline, vitamin A, vitamin D, vitamin E, vitamin K, amino acids, omega-3 fatty acids, and lutein and zeaxanthin.
(The little-known diet that can slash your risk of heart disease.)
Some of these nutrients are especially noteworthy because not many foods contain vitamin D or choline, which supports brain health, says Bethany Thayer, a registered dietitian-nutritionist and director of the Center for Health Promotion at Henry Ford Health in Detroit. “But that doesn’t mean you should go out and eat a dozen eggs in one sitting,” says Thayer.
The American Heart Association says that healthy adults can safely consume one to two eggs a day, each containing about 206 mg of cholesterol.
