Eggs Are Good for You: Why They Still Get a Bad Rap (and Why That Needs to Stop)

May 29

Eggs Are Good for You: Why They Still Get a Bad Rap (and Why That Needs to Stop)

May is National Egg Month, and I want to say something loud and clear:

Eggs are not bad for you.

And yet, the myth that eggs, especially the yolks, are “unhealthy” still hangs around. Blame it on outdated science, decades of food fear, and a healthy dose of misinformation. But it’s time to crack this myth wide open.

Let’s talk about why eggs are one of the most misunderstood foods in the nutrition world, and why they absolutely can be part of a health-supporting lifestyle.

The Cholesterol Confusion

Eggs contain cholesterol, yes. One large egg has about 185 mg of cholesterol, mainly in the yolk.

Back in the day, dietary cholesterol was thought to raise blood cholesterol directly. However, research has shown that the cholesterol you eat has little impact on your blood cholesterol levels for most people. The bigger factors?

Saturated fat,
Excess sodium,
A sedentary lifestyle,
And your genetics.

So, eggs are not the enemy unless your healthcare provider specifically tells you to limit dietary cholesterol.

In fact, when the 2015 Dietary Guidelines for Americans were released 10 years ago, the recommendation to limit cholesterol to 300 mg/day was removed because the evidence no longer supported it. And it is not likely that the recommendation, or any version, will return.

Eggs Are Nutrient Powerhouses

Let’s not forget what comes with that cholesterol. Eggs are packed with nutrients:

High-quality protein: Each egg has about 6–7 grams

Vitamin D: Naturally occurring in the yolk—important for bone and immune health

Choline: Crucial for brain function and especially important during pregnancy

Lutein and zeaxanthin: Antioxidants that support eye health

Iron, selenium, and B vitamins: Support energy, metabolism, and immunity

Eggs are one of the most nutrient-dense, historically affordable foods you can buy.

When this is written, the cost of eggs varies widely due to bird flu affecting egg-laying hens. They are bound to return to reasonable prices. Consider that they are nutrient-dense and can provide significant nutrition compared to the cost of other less nutrient-dense foods. Find the balance in what you can afford and what delivers the nutrients you need. And, keep in mind that they’re incredibly versatile, for breakfast, lunch, dinner, or snacks.

Who Still Needs to Be Mindful?

Some individuals may want to keep egg intake in check, not avoid them, just be mindful. That may include:

People with familial hypercholesterolemia (a genetic condition)
Those already at high risk for heart disease and under medical care
People following specific dietary patterns for religious or ethical reasons

Even then, moderation is more important than elimination.

Whole Eggs vs. Egg Whites

Egg whites are often marketed as the “healthy” part of the egg. But that leaves behind most of the egg’s nutrients!

The yolk contains nearly all the vitamins, minerals, and fat-soluble nutrients. Unless you’re building a specific recipe or need to limit fat intake, there’s no reason to fear the yolk.

What About the “Bad” Press?

Eggs have had a few media moments, with some small studies raising concerns, but larger, higher-quality research consistently supports the safety of eggs in a balanced diet. Context matters. One egg in a veggie-packed breakfast? Great. Four eggs with bacon, sausage, and a buttered biscuit every day? That’s a bigger picture issue.

The Bottom Line

Eggs are not only not bad for you, they are actually very good for you in most cases.

Don’t let old myths keep you from enjoying a delicious, budget-friendly, and incredibly nutritious food.

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