One to two hard-boiled eggs a day is fine for most healthy people. Ask your doctor if you have heart disease or diabetes.
Short answer
One to two hard-boiled eggs a day is fine for most healthy people.
Nutrition
One large hard-boiled egg has about 78 calories, 6 g of protein, 5 g of fat and 186 mg of cholesterol (USDA).
Heart health
The 2020 to 2025 Dietary Guidelines for Americans no longer set a daily cholesterol limit. The American Heart Association says one egg a day (or two for older people with healthy cholesterol) can fit a heart-healthy diet.
Who should be careful
People with diabetes, high LDL cholesterol or heart disease should consult a doctor.
Benefits
Choline, vitamin D, B12, selenium and lutein.
Storage
Unpeeled hard-boiled eggs last 1 week refrigerated.
Cooking
Boil 10 to 12 minutes.
Nutrition data
One large hard boiled egg (50 grams) has about 78 calories, 6 grams of protein, 5 grams of fat (1.6 grams saturated), 0.6 gram of carbohydrate and about 186 milligrams of cholesterol. It provides choline (147 milligrams, about 27% of daily needs), vitamin B12 (about 0.6 micrograms), selenium, riboflavin, vitamin D (about 44 IU) and lutein. Nearly all of the cholesterol and about half the protein are in the yolk.
Heart health
For decades, eggs were limited because of cholesterol. Research now shows that, for most people, dietary cholesterol has a modest effect on blood cholesterol compared with saturated and trans fat. The 2015 to 2020 US Dietary Guidelines dropped the 300 milligram daily cholesterol limit. A meta-analysis in the BMJ in 2020 found that up to one egg a day was not linked to higher cardiovascular risk in the general population. Some studies of people with diabetes find a slight increase in risk with higher egg intake.
How many is reasonable
For healthy adults, one to two eggs a day fits within a healthy diet, according to the American Heart Association, which says one egg (or two egg whites) per day can be included for those with normal cholesterol. Many studies on seven eggs a week show no harm. People eating more should watch the rest of their diet, such as bacon and butter that come with eggs.
Who should be careful
- People with diabetes or heart disease should discuss egg intake with their doctor.
- People with familial hypercholesterolemia or a high LDL level, who may need to limit yolks.
- People with an egg allergy.
- Those on a calorie controlled diet, if eggs add to total calories.
Benefits
- High quality protein with all essential amino acids.
- Choline for brain and liver health, which most Americans do not get enough of.
- Lutein and zeaxanthin for eye health.
- Eggs promote fullness. A study found people who had eggs for breakfast ate less over the next 24 hours than those eating a bagel.
Storage and cooking
Hard boiled eggs in the shell keep 7 days in the fridge. Peeled eggs should be eaten within 2 to 3 days if kept in water or in a container. To boil, cover with water, bring to a boil, remove from heat and cover for 10 to 12 minutes, then chill in ice water. Never leave them out for more than 2 hours.
Protein, cholesterol and intake research
A large hard boiled egg has about 78 calories, 6.3 grams of protein, 5.3 grams of fat, 187 mg of cholesterol, 147 mg of choline and 15 micrograms of selenium per USDA data. The 2015 to 2020 Dietary Guidelines for Americans removed the earlier 300 mg daily limit on dietary cholesterol, while still advising to keep cholesterol intake as low as possible within a healthy pattern. A 2019 JAMA analysis of nearly 30,000 adults found higher egg and cholesterol intake linked to a modestly higher risk of heart disease, but other trials show little effect on LDL in most people. The American Heart Association says one whole egg a day can fit into a healthy diet for most healthy people, and up to 2 per day for older adults with normal cholesterol. People with diabetes or high LDL should ask their doctor. Peeled hard boiled eggs last about 1 week in the fridge.
Based on data from the USDA and the American Heart Association
