Do Eggs Raise Cholesterol? What New Research Says

For years, eggs were labeled a “bad” food because of their cholesterol content. Nutrition labels show one large egg contains around 186 mg of cholesterol, nearly two-thirds of the once-recommended daily limit. Many people avoided them out of fear that eating eggs would raise their LDL (“bad”) cholesterol and increase the risk of heart disease.

But new research, including a 2025 clinical study published in the American Journal of Clinical Nutrition, is reshaping how we understand cholesterol in eggs — and it turns out the story is more complicated.

The Study: Cholesterol vs. Saturated Fat

Researchers compared three different diets:

• High-cholesterol, low saturated fat diet (including 2 eggs/day)
• Low-cholesterol, high saturated fat diet (egg-free)
• High-cholesterol, high saturated fat diet (control, 1 egg/week)

Results: Eating 2 eggs daily did not raise LDL cholesterol. In fact, the egg group had slightly lower LDL compared to the high-saturated fat diet without eggs.

The real culprit? Saturated fat, not dietary cholesterol, had the strongest effect on raising LDL levels.

Why Eggs Aren’t the Villain Anymore

1. Cholesterol ≠ Cholesterol in Blood
   Dietary cholesterol (the kind in eggs) doesn’t directly translate to higher blood cholesterol for most people.
2. Nutrient Powerhouses
   Eggs provide protein, B vitamins, choline, and antioxidants like lutein and zeaxanthin, which support brain and eye health.
3. Balance Matters
   When eggs are eaten as part of a low-saturated-fat diet — think veggies, whole grains, lean protein — they don’t appear to harm heart health.

So, Can Eggs Lower Cholesterol?

While eggs themselves don’t “lower” cholesterol, replacing high-saturated-fat foods (like pastries, fried foods, or processed meats) with eggs can improve cholesterol levels overall. The swap reduces saturated fat intake while still providing high-quality nutrition.

In other words: it’s not about avoiding eggs — it’s about what you eat with them.

Practical Tips for Heart-Healthy Egg Eating

• Cook smart: Skip the butter and fry eggs in a non-stick pan, olive oil, or poach/boil instead.
• Pair wisely: Eat eggs with vegetables, avocado, or whole-grain toast — not bacon and sausage every morning.
• Moderation works: 1–2 eggs a day can fit into a healthy diet for most people.

The Bottom Line

Eggs have been unfairly labeled for decades. Current evidence shows that cholesterol in eggs is not the main driver of high LDL cholesterol — saturated fat is. When enjoyed as part of a balanced, low-saturated-fat diet, eggs can be a nutritious, heart-healthy food.

Want personalized nutrition and heart health advice? Request an appointment today with a BASS Medical Group provider.

FAQ: Eggs and Cholesterol

Q1: How many eggs can I eat per week?‍

For most healthy adults, 7–14 eggs per week can fit into a balanced diet. Talk to your doctor if you have high cholesterol or heart disease.

Q2: Are egg whites healthier than whole eggs?‍

Egg whites are fat-free and cholesterol-free, but the yolk contains most of the nutrients (choline, vitamin D, and antioxidants).

Q3: Should people with high cholesterol avoid eggs?‍

Not necessarily. It depends on your overall diet. Reducing saturated fat has a bigger impact on LDL cholesterol than cutting eggs.