Eggs are good for health, but how many are enough?

Eggs are often dubbed a “superfood” because of their rich nutritional profile.

According to Dr. Nguyen Quoc Anh, deputy head of the Department of Molecular Biology Food Microbiology at the Vietnam National Institute of Nutrition, eggs provide high-quality protein and a complete range of essential amino acids, including leucine, which supports muscle protein synthesis.

Egg yolks, in particular, are rich in important micronutrients such as lutein and zeaxanthin, which are beneficial for eye health; choline, which supports brain and nervous system function; as well as vitamins A, B and D. A single large egg weighing about 50 grams can provide roughly 270 IU (international unit) of vitamin A, 41 IU of vitamin D, 6 grams of protein and only 72 calories.

Despite these benefits, the question of “how many eggs are enough” remains debated. There is no universal recommendation, as egg consumption should be considered in the context of an individual’s overall dietary pattern, lifestyle and health condition. This helps explain why guidelines vary widely around the world, often reflecting national dietary cultures. Germany advises caution at about one egg per week, Spain recommends up to four, and Ireland as many as seven. The American Heart Association considers one egg per day reasonable for healthy adults.

In Asia, China encourages people to consume five to seven eggs per week. Japan does not set a specific limit, but actual consumption there is among the highest globally, at nearly one egg per day.

As such, a safe level of egg intake varies by population group. For healthy adults without underlying conditions such as cardiovascular disease, liver disease or lipid disorders, studies suggest that eating one egg per day is safe when included as part of a balanced diet. Higher-risk groups including people with diabetes, heart disease or high cholesterol should exercise greater caution.

Some observational studies have suggested a link between high egg consumption and increased cardiovascular risk among people with diabetes. As a result, experts often recommend that this group limit intake to about two to three eggs per week, while closely monitoring their intake of saturated fat and cholesterol.

For groups with special nutritional needs, such as children and pregnant women, the World Health Organization recommends a diverse diet that includes meat, fish or eggs to support physical development. U.S. dietary guidelines are more specific, advising that children aged 12 to 23 months consume about one large egg per week. For older children and pregnant women, no strict limits are set.

However, it is important to note that eggs are considered one option within the protein-rich food group and should be alternated with lean meat, poultry, seafood and legumes to ensure dietary variety.