Worried about whether you should be eating eggs? They're really nutritious and it's fine to have them regularly as part of a healthy diet.

Eggs contain good quality protein, 11 vitamins and minerals, and are a source of healthy fats including omega-3 fats.

One egg has about 5 g of fat – but most of this is unsaturated, a fat that you need to be healthy.  An egg contains only about 1.5 g of saturated fat and no trans fat.

As part of a healthy balanced diet you can eat up to 6 eggs each week without increasing your risk of heart disease.

Cholesterol in eggs

Most people don’t need to worry about eating eggs and their cholesterol. The cholesterol in eggs has almost no effect on our blood cholesterol levels. Your cholesterol levels are more influenced by the saturated and trans fat we eat.

Some people are more sensitive to eating cholesterol in their diet and its effect on their blood cholesterol level. This means that when they eat food containing cholesterol, their LDL (bad) cholesterol levels rise more than other people. If you want to know your cholesterol level and how to manage it, talk to your doctor or health practitioner. Read more about blood cholesterol 

How much to eat

You can eat up to 6 eggs each week. That could be 1 egg most days of the week, or a serve of eggs (2 eggs) in 2 or 3 meals a week.

Eggs are protein foods. Aim for 1–3 serves of protein foods each day (lean meat, poultry, fish, eggs, nuts and seeds, or legumes). Read more about serves of protein foods

Tips for eating eggs

  • The healthiest ways to cook eggs are to boil, poach or scramble them using reduced fat milk.
  • Eggs are always available and easy to cook quickly – faster than getting takeaway!
  • Eggs make great lunchbox fillers for adults and children and are very portable when hard boiled.

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