9 Health Benefits of Eating Eggs
For an in-depth guide to understanding egg labels and buying the best eggs, click here
Are Hard Boiled Eggs Good for You? The Whole Truth
Hard boiled eggs are a convenient source of protein and loaded with important nutrients like B vitamins, choline, and selenium. Yet they’re also high in fat and cholesterol.
So, are hard boiled eggs good for you?
This is really a two-part question, and the verdict depends on whether:
- the fat and cholesterol in eggs make them unhealthy?
- boiling eggs makes them more or less healthy when compared to other ways of preparing them?
Let’s take a look at what the most recent research tells us…
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Are Eggs Healthy?
Eggs have been one of the most unfairly demonized foods. Yet despite what nutritionists from the 1990s will tell you, eggs are very healthy!
The prohibition against eggs has mainly been due to the outdated view that the cholesterol we eat raises the cholesterol in our blood.
Cholesterol in Hard Boiled Eggs
It’s true that eggs are one of the highest cholesterol foods on earth. A single hard-boiled egg is loaded with 212 mg of cholesterol, or 71% of the RDA.
For 50 years these numbers raised the alarm for most doctors and nutritionists.
The Egg Cholesterol Myth
However, modern clinical research has revealed a surprising truth: For the vast majority of people, dietary cholesterol has very little effect on blood cholesterol. 2 3
These studies make clear that eating cholesterol-rich foods like hard boiled eggs is not associated with heart disease, and does not increase LDL “bad “ cholesterol levels. 2 3
On the contrary, studies show that eating eggs may actually improve “good” HDL cholesterol
But what happens to the LDL “bad” cholesterol?
Studies show that for 70% of people, these is no increase in LDL and total cholesterol. For the remainder to do see an increase–it is generally very small, and of a benign type of LDL that has no effect on heart health.
Other research shows that it’s not the cholesterol in food that we should be worried about but the carbs .
When you get more than 60% of your calories from carbs, you’re lowering your “good” HDL cholesterol, while raising triglycerides–both big “no nos” for your heart health. 7
Can I Eat Boiled Eggs every day?
If eating eggs doesn’t increase “bad” LDL cholesterol, and increases “good” HDL, can you eat boiled eggs every day?
Yes, eating boiled eggs every day is likely healthy.
Two recent studies involving over 100,000 healthy participants showed that eating one egg every day did not increase the risk of heart disease. 2
But the safety of eating boiled eggs every day extends even to people with heart disease risk factors!
A 2017 meta-analysis compiling data from numerous studies revealed that even at-risk populations can safely consume at least seven eggs per week. [4]
And in 2013, a meta-analysis in the British Medical Journal, showed that eating eggs every day did not increase risk of coronary, and will also not increase your risk of stroke. 2
More good news for daily egg eaters comes from a huge 500,000 person study in china. Researchers found that people who ate eggs every day enjoyed a 14% lower risk of major cardiac events, an 11% lower risk of cardiovascular disease, 12% lower risk of ischemic heart disease, and an 18% reduction in risk of CVD death. [6]
Calories in Boiled Eggs
When considering boiled eggs’ robust nutrient profile, they’re surprisingly low in calories.
One hard-boiled egg contains only 77 calories, and a standard serving of 2 boiled eggs has 144 calories.
The calories in eggs come mostly from the 6.5 grams of lean protein, and 5.5 grams of healthy fat, with only .5 carbs.
Eggs are also a complete protein, meaning they offer the full range of essential amino acids.
Hard Boiled Eggs Nutrition
Now that it’s clear that hard boiled eggs aren’t the dietary black sheep they’ve been made out to be, let’s explore the nutrition benefits that you may have been missing out on.
8 Nutrition Benefits of Hard Boiled Eggs
- Eggs are the most inexpensive source of high quality protein with 6.5 grams per 1 egg.
- With all 9 essential amino acids–they’re a complete protein
- One hard boiled egg provides 147 mg of choline–27% RDA. For pregnant women, choline can reduce the risk of birth defects. Choline deficiency in both men and women may lead to muscle damage and fat accumulation in the liver
- A great source of vitamins A–necessary for healthy eyes
- Provides vitamins A, E, B2, B6, and B12. Together these nutrients dilate blood vessels, reducing cholesterol accumulation in the arteries
- Provides the antioxidants lutein and zeaxanthin which are protective against cataracts and macular degeneration
- Hard boiled eggs are convenient and satiating, reducing the likelihood of eating less healthy foods
- The “good” HDL cholesterol in scrambled can remove “bad” LDL from your bloodstream. It also offers antioxidant properties. [20]
Eat the Whole Egg: Yolk and Whites
To get all the nutrients and health benefits from eggs, it’s important to eat the whole egg–yolk and whites. Most of an egg’s nutrients are found exclusively in the yolk. 2
Though egg whites are primarily protein, half the protein in an egg is also found in the yolk. 2
Nutrition facts per 1 large pasture-raised hard boiled egg:
Macronutrients
| Calories | 75 | 5% |
| Fat | 5.5 | 8% (N/A for Keto/ Low-Carb) |
| Saturated Fat | 1.5 | 5% (N/A for Keto/ Low-Carb) |
| Protein | 6.5 | 14% |
| Vitamin A | 400 IU | 8% |
| Vitamin D | 44IU | 7% |
| Vitamin E | 1.2 mg | 6% |
| Riboflavin | .3 mg | 20% |
| Folate | 24 mcg | 6% |
| Vitamin B6 | .1mg | 4.5% |
| Vitamin B12 | .6 mcg | 23% |
| Pantothenic Acid | .7 mg |
Proteins and Amino Acids
| Nutrient | Amount | DV |
| Protein | 6.28 g | 13 % |
| Alanine | 0.367 g | |
| Arginine | 0.410 g | |
| Aspartic acid | 0.664 g | |
| Cystine | 0.136 g | |
| Glutamic acid | 0.837 g | |
| Glycine | 0.216 g | |
| Histidine | 0.154 g | 22 % |
| Isoleucine | 0.336 g | 24 % |
| Leucine | 0.543 g | 20 % |
| Lysine | 0.456 g | 22 % |
| Methionine | 0.190 g | |
| Phenylalanine | 0.340 g | |
| Proline | 0.256 g | |
| Serine | 0.485 g | |
| Threonine | 0.278 g | 26 % |
| Tryptophan | 0.083 g | 30 % |
| Tyrosine | 0.249 g | |
| Valine | 0.429 g | 24 % |
| Phenylalanine + Tyrosine | 0.589 g | 34 % |
| Methionine + Cysteine | 0.190 g | 18 % |
On their own, the nutrition of hard boiled eggs is compelling. But to see how truly impressive eggs are, compare them to the nutrients in “healthy” vegetables:
Hard Boiled Egg Nutrient Highlights
The protein in hard boiled eggs gets all the credit, but there are a few other nutrients that deserve some serious attention.
Choline
Choline is produced in small amounts in the body, but you have to get most of it from your food. And most Americans are choline deficient. 2 3
Eggs just happen to be the most concentrated source of choline in most people’s diet.
The choline you get from boiled eggs is vital for many important functions, including:
- Nervous system health 2
- Memory and learning–when metablolized into the neurotransmitter acetylcholine 3
- Fetal brain development
- Cognitive health as you age 3
- For pregnant women, choline decreases risk of neurological defects in the fetus 3
Lutein and Zeaxanthin
This duo of powerful antioxidants play a starring role in the health of our eyes. They do battle with free-radicals that can accumulate in your eyes. 2 4
Studies show that they protect against age-related macular degeneration (AMD). 3 And they can slow the formation of cataracts. 3
For people who spend a lot of time in front of computer screens (and who doesn’t these days?), These two carotenoids may even be protective against damaging blue light. 3 4
But make note, these nutrients are only found in the yolks!
Hard boiled Eggs May Help You Lose Weight
Since hard boiled eggs are extremely satiating and relatively low in calories, researchers have explored their role in helping you lose weight.
In a 2005 study each morning obese participatns were randomly served one of two breakfasts.
Breakfast A was eggs. Breakfast B was bagel-based. Both had equal calories.
After two weeks researchers discovered that the egg-breakfast, “induced greater satiety and significantly reduced short-term food intake.”
A 2013 study revealed that egg-based breakfasts resulted in subjects eating 270-470 fewer calories at a buffet lunch and dinner that same day.
Significantly, there is no research showing that eating eggs can lead to weight gain.
Hard-Boiled vs. Fried and Scrambled Eggs
Boiled eggs are made by boiling unshelled eggs in water.
Soft boiled eggs cook from 2-8 minutes, and hard boiled eggs take around 12 minutes.
As with most foods, cooking them can reduce some nutrients. But with hard boiled eggs there is a minimal loss and degradation compared to baking, frying, and scrambling eggs.
Studies show that baking eggs for 40 minutes can cause a 61% reduction in vitamin D. But when boiled or fried for shorter times, they only lose up to 18%. 2
Other studies reveal that cooking eggs can reduce their antioxidants by 6–18%.
But cooking eggs has its upsides: The protein becomes much more digestible and available for use in the body.
When comparing raw and cooked eggs, studies have found that the body can use 91% of the protein in cooked eggs vs. only 51% in raw eggs.
Boiling Eggs Protects Against Cholesterol Oxidation
Exposing the cholesterol in eggs to high heat can cause it to become oxidized forming potentially harmful compounds called oxysterols.
These compounds have been linked to increased heart disease risks.
Boiling eggs protects the cholesterol–mainly stored in the yolk–from high heat contact.
But even scrambled and fried eggs pose little risk. The vast majority of dietary oxysterols come from friend junk food like french fries and fried chicken.
It’s also worth highlighting that the cholesterol that becomes oxidized in the body from consuming processed foods and added sugars is far more dangerous than dietary oxidized cholesterol.
When considering the healthiest way to cook eggs, it’s good to keep in mind that for healthy people, there are ZERO studies linking eggs prepared in any way with an increased risk of heart disease.
What are the Healthiest Eggs To Boil?
The happier the hens the healthier the eggs. And the happiest hens are pasture-raised certified humane and certified organic.
A 2007 survey by Mother Earth News compared 14 flocks of truly pasture-raised egg producers to USDA caged eggs. The survey found pasture-raised eggs contained:
- 700% more beta carotene
- 1/3 less cholesterol
- 2/3 more vitamin A
- 200% more omega-3 fatty acids
- 300% more vitamin E
- Another study found pasture-raised eggs have higher vitamin D
For an in-depth guide to understanding egg labels and buying the best eggs, click here
Are there Healthier Ways to Prepare Eggs?
If your goal is to get the maximum nutrients out of your eggs, poaching them is likely the healthiest preparation. It’s relatively low heat, quick, and keeps your yolks intact.
You can poach an egg by simmering water between 160–180°F (71–82°C). Crack the eggs in, and let cook for 2–3 minutes.
Are Hard Boiled Eggs Good for You? The Takeaway
Hard boiled eggs are great for you!
Hard boiled eggs are one of the most nutrient dense foods on earth, and prepared in a way that protects their cholesterol from oxidation.
After more than 50 years of misinformation and demonization, eggs are finally being let out of the dietary cage.
Recent research has set the record straight: For healthy people, eggs actually improve cholesterol levels and have zero links to heart disease.
For the most nutritious eggs, choose pasture-raised and certified organic.
Article Sources
- 1, 18. Whole egg consumption improves lipoprotein profiles and insulin sensitivity
- 2. Egg consumption and high-density-lipoprotein cholesterol
- 3. Dietary cholesterol from eggs increases plasma HDL cholesterol in overweight men consuming a carbohydrate-restricted diet
- 4. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations
- 5. Low density lipoprotein particle size and coronary artery disease
- 6. low-density lipoprotein particles as a predictor of the risk of ischemic heart disease
- 7. Hard Boiled Eggs Nutrition
- 8. Effects of storage and cooking on the antioxidant capacity of laying hen eggs
- 9. Hen Egg as an Antioxidant Food Commodity: A Review
- 10. Bioaccessibility and digestive stability of carotenoids in cooked eggs
- 11. Effects of preparation methods on protein and amino acid contents of various eggs
- 12. Digestibility of cooked and raw egg protein
- 13. Cholesterol oxidation: health hazard and the role of antioxidants in prevention
- 14, 17. Oxysterols in the pathogenesis of major chronic diseases
- 15. Oxidized cholesteryl esters and inflammation
- 16. Interaction between sphingomyelin and oxysterols contributes to atherosclerosis and sudden death
- 19. Effects of eggs on plasma lipoproteins in healthy populations
- 20. Dietary cholesterol and cardiovascular disease: a systematic review and meta-analysis
- 21. Free-range farming: a natural alternative to produce vitamin D-enriched eggs
9 Health Benefits of Eating Eggs
Eggs are one of the few foods that should be classified as “superfoods.” They are loaded with nutrients, some of which are rare in the modern diet. Here are 9 health benefits of eggs that have been confirmed in human studies.
Eggs are among the most nutritious foods on the planet.
A whole egg contains all the nutrients required to turn a single cell into a baby chicken.
A single large boiled egg contains ( 1 , 2 ):
- Vitamin A: 8% of the DV (daily value)
- Folate: 6% of the DV
- Pantothenic acid (vitamin B5): 14% of the DV
- Vitamin B12: 23% of the DV
- Riboflavin (vitamin B2): 20% of the DV
- Phosphorus: 7% of the DV
- Selenium: 28% of the DV
- Eggs also contain decent amounts of vitamin D, vitamin E, vitamin B6, calcium and zinc
This comes with 78 calories, 6 grams of protein and 5 grams of fat.
Eggs also contain various trace nutrients that are important for health.
In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need.
If you can get your hands on pastured or omega-3 enriched eggs, these are even more nutrient dense. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E (2, 3).
Summary
Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Omega-3 enriched and/or pastured eggs contain more of certain nutrients.
It is true that eggs are high in cholesterol. In fact, a single egg contains 186 mg ( 1 ).
However, it’s important to keep in mind that cholesterol in the diet may not necessarily have an impact on blood cholesterol levels or risk of heart disease ( 5 , 6 , 7 ).
The liver actually produces large amounts of cholesterol every single day. In fact, when you eat more cholesterol, your liver has the ability to regulate cholesterol levels by producing less to even it out ( 5 , 7 ).
Nevertheless, the response to eating eggs varies between individuals ( 8 ):
- In 70% of people, eating cholesterol may not raise blood cholesterol or only mildly raise it (termed “hypo responders”)
- In the other 30% of the population (termed “hyper responders”), eggs or other sources of dietary cholesterol may lead to a large rise in blood cholesterol
However, people with genetic disorders like familial hypercholesterolemia or carriers of a gene variant called APOE4 may want to consider eating eggs in moderation.
Summary
Eggs are high in cholesterol, but eating eggs does not adversely affect cholesterol in the blood for the majority of people.
HDL stands for high-density lipoprotein. It is often known as the “good” cholesterol ( 9 ).
People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems ( 10 , 11 , 12 ).
Eating eggs is a great way to increase HDL. In one study, eating 1-3 eggs daily for four weeks increased HDL levels by 6-13% in young, healthy adults ( 13 , 14 , 15 ).
Summary
Eating eggs consistently leads to elevated levels of HDL (the “good”) cholesterol, which which has historically been linked to a lower risk of many diseases.
Choline is a nutrient that most people don’t even know exists, yet it is an incredibly important substance and is often grouped with the B vitamins.
Choline is used to build cell membranes and has a role in producing signaling molecules in the brain, along with various other functions ( 16 ).
The symptoms of choline deficiency are serious, so fortunately it’s rare in most healthy, non-pregnant people, mainly because the body makes choline.
Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.
Summary
Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of.
LDL cholesterol is generally known as the “bad” cholesterol.
It is well known that having high levels of LDL is linked to an increased risk of heart disease ( 17 , 18 ).
But many people don’t realize that LDL is divided into subtypes based on the size of the particles.
There are small, dense LDL particles and large LDL particles.
Many studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles ( 19 , 20 ).
Even if eggs tend to mildly raise LDL cholesterol in some people, it is thought that eating eggs tend to mainly increase large (or “more buoyant”) LDL levels instead of the small, dense LDL particles, which may explain the association with reduced risk of heart disease ( 21 , 22 ).
However, some recent studies have found egg consumption to be linked with increased risk of death from heart disease, so the research is mixed and more randomized controlled trials are needed to confirm benefits of egg consumption to heart health ( 23 , 24 , 25 ).
Summary
Egg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk. But more research is needed.
One of the consequences of aging is that eyesight tends to get worse.
There are several nutrients that help counteract some of the degenerative processes that can affect our eyes.
Two of these are called lutein and zeaxanthin. They are powerful antioxidants that accumulate in the retina of the eye ( 25 , 26 ).
Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders ( 28 , 29 ).
Egg yolks contain large amounts of both lutein and zeaxanthin.
In one older study, eating 1 egg daily for 5 weeks increased blood levels of lutein by 26% and zeaxanthin by 38% in older adults ( 30 ).
Eggs are also high in vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world ( 31 ).
Summary
The antioxidants lutein and zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are good sources of both antioxidants.
Not all eggs are created equal. Their nutrient composition varies depending on how the hens were fed and raised.
Eggs from hens that were raised on pasture and/or fed omega-3 enriched feeds tend to be much higher in omega-3 fatty acids.
Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease ( 32 , 33 ).
Studies show that consuming omega-3 enriched eggs is a very effective way to lower blood triglycerides. In one older study, eating just five omega-3 enriched eggs per week for three weeks reduced triglycerides by 16–18% ( 34 ).
More recently, a small 2020 study of 20 participants found eating 2 omega-3 enriched eggs daily for five weeks reduced triglycerides by 10% ( 35 ).
Summary
Omega-3 enriched and pastured eggs may contain significant amounts of omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.
Proteins are the main building blocks of the human body.
They’re used to make all sorts of tissues and molecules that serve both structural and functional purposes.
Getting enough protein in the diet is very important and studies show that currently recommended amounts may be too low ( 36 , 37 ).
Eggs are an excellent source of protein, with a single large egg containing six grams of it.
Eggs also contain all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them.
Eating enough protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health, to name a few ( 38 , 39 , 40 , 41 ).
Summary
Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need.
Eggs are incredibly filling. They are a high-protein food, and protein is, by far, the most satiating macronutrient ( 42 , 43 , 44 ).
Eggs score high on a scale called the satiety index, which measures the ability of foods to cause feelings of fullness and reduce later calorie intake ( 45 ).
In one study of 50 overweight and obese adults, eating eggs and toast instead of cereal and milk with orange juice decreased feelings of hunger following the meal, prolonged the period of not being hungry and made them eat ~180 calories less at lunch 4 hours later ( 46 ).
In another study, eating eggs was associated with a 38% lower risk of excessive body fat and a 34% lower risk of central obesity, or visceral fat around your abdomen area, which is a known risk factor for metabolic syndrome ( 47 ).
Summary
Eggs are highly satiating and may reduce calorie intake later in the day. Regularly eating eggs may promote weight loss.
Studies clearly show that eating up to three whole eggs per day is perfectly safe.
There is no evidence that going beyond that is harmful — it is just “uncharted territory,” as it hasn’t been studied.
Eggs are pretty much nature’s perfect food.
On top of everything else, they are also cheap, easy to prepare, go with almost any food and taste awesome.
