Eggs are a popular breakfast food and rich in nutrients. Each egg provides about 6g of protein, heart-healthy fats, choline for brain function, and antioxidants for eye health. They are also low in calories, sugar-free, and naturally low in sodium.

Still, experts caution that eating too many eggs may pose health risks. A medium egg has 187mg of cholesterol, and “if you eat more than 2 eggs per day, combined with other cholesterol-rich foods, you can easily exceed the safe consumption limit.” Studies link high cholesterol intake to increased risk of heart disease and early death.

Eggs support weight loss when eaten simply, like boiled, but “if combined with fatty, calorie-dense foods… you may gain weight rather than lose it.” Similarly, a 2009 study found that people eating over 7 eggs per week had a higher risk of type 2 diabetes, especially if prepared with excess oil or fat.

So how many eggs are safe? Most adults can eat up to 7 eggs per week. Those with diabetes or heart disease should limit to 3–5 eggs weekly, while healthy older adults may eat 1 per day. For children, intake depends on age, starting with half a yolk for infants.

Moderation and preparation matter most—eat eggs properly to maximize benefits without harming the body.