Eggs are one of the most nutritious foods you can eat, offering high-quality protein, healthy fats, vitamins, and minerals that support overall health. Although some headlines suggest they are dangerous, experts say the real concern is not the eggs themselves but how they are handled and prepared. When basic food safety practices are followed, eggs remain a safe and healthy choice for most people.

The main risk is Salmonella, a bacteria that may sometimes be found on the shell or inside an egg. Eating contaminated raw or undercooked eggs can cause food poisoning, leading to nausea, vomiting, diarrhea, stomach cramps, fever, and dehydration. While most healthy adults recover within a few days, young children, older adults, pregnant women, and people with weakened immune systems face a higher risk of serious illness.

Fortunately, the danger can be greatly reduced with proper food handling. Experts recommend refrigerating eggs soon after purchase, washing your hands after touching raw eggs, and cleaning any utensils or surfaces they contact. Eggs should be cooked until both the whites and yolks are firm, especially for those in high-risk groups. It is also best to avoid cracked or expired eggs, which are more likely to contain harmful bacteria.

Beyond safety, eggs provide impressive nutrition. One large egg contains about 78 calories, more than six grams of protein, and key nutrients such as vitamin B12, vitamin D, selenium, riboflavin, choline, and phosphorus. These nutrients help support muscle growth, brain function, energy production, and overall wellness. Studies also suggest that “a protein-rich breakfast containing eggs can increase feelings of fullness and reduce unnecessary snacking later in the day.”

The message is clear: “eggs are not dangerous when handled correctly.” By storing them properly, cooking them thoroughly, and practicing good kitchen hygiene, you can safely enjoy one of the most affordable and nutrient-rich foods available.