Is It Safe to Eat Many Eggs Every Day?

The big question I get asked almost every time is; “is it safe to eat several eggs daily?”.
Well, in this article, I’ll run us through the latest facts on cholesterol, protein, and the right number of eggs for healthy people and for diabetics.

No doubt, eggs are a favourite food across Nigeria. We eat fried eggs with bread in the morning, fried or boiled eggs with yam at lunch, and eggs inside moi-moi, or puff-puff at any time of the day. Because of this popularity eggs have garnered over here, many people now ask: “Is it safe to eat plenty of eggs every single day?”

Let’s answer that question with clear, simple facts.

Why Eggs Are Excellent for Your Health

One medium egg gives you:

6–7 grams of high-quality protein
Vitamins A, B2, B12, D, and E
Important minerals like iron, zinc, and selenium
Healthy fats that support brain function

Eggs help children grow strong, help adults build muscle, and keep everyone feeling full and energetic.

But what is the relationship between eggs and cholesterol?

This is the main reason a lot of people want to know if eggs are actually safe or not.
Fact is, one egg yolk contains about 186 mg of cholesterol.
Years ago, doctors advised people to eat no more than 2–3 eggs per week because of this.

However, modern research has changed that advice.
Large studies now show that for most healthy people, eating eggs does not significantly raise bad (LDL) cholesterol. Your liver produces about 80% of the cholesterol in your blood — food plays a smaller role than we once thought.

Only a small group of people (called “hyper-responders”) see a big rise in cholesterol from eggs. You may be in this group if you have:

Diabetes
Already high cholesterol
Heart disease
A strong family history of stroke or heart attack

In those cases, too many egg yolks can still be risky.

Other Possible Issues with Eating Too Many Eggs

Missing out on variety
If every meal contains 4–5 eggs, you might eat fewer vegetables, fruits, beans, or whole grains that your body also needs.
Extra work for the kidneys
Very high protein intake over many months can stress the kidneys, especially if you do not drink enough water or already have kidney problems.
Unwanted weight gain
Frying eggs in a lot of oil or eating them with too much bread and butter adds extra calories that can lead to weight gain.

How Many Eggs Are Actually Safe?

Here is the current guideline most doctors and nutritionists follow:

Your Health Situation	Safe Number of Whole Eggs Per Day	Additional Advice
Healthy adult, normal weight	1–3 eggs	Completely safe and beneficial
Very active person (gym, hard labour)	3–6 eggs	Excellent for muscle repair
Diabetes or high cholesterol	Maximum 1 whole egg OR 3–4 yolks per week	Egg whites can be eaten freely
Existing heart disease or stroke	Only egg whites (or as doctor advises)	Do not take chances
Pregnant or breastfeeding women	2–3 eggs	Very good for mother and baby
Children (above 1 year)	1 egg	Supports healthy growth

Simple rule: Egg whites have almost no cholesterol — eat as many as you like.
Egg yolks are the part to count carefully.

Healthy Ways to Enjoy Eggs Every Day

Boil, poach, or scramble instead of deep-frying
Always add plenty of vegetables (tomatoes, onions, ugu, spinach)
Pair with beans, plantain, sweet potato, or whole-grain bread
Drink enough water throughout the day
Stay active — walk, exercise, or play sports

Final Answer

Yes — eggs are very safe and healthy for the majority of Nigerians.
Most adults can comfortably eat 1–3 whole eggs every day without any problem.
Just keep your meals balanced, stay active, and if you have diabetes, high cholesterol, or heart issues, talk to your doctor first.

Eggs are a gift. Enjoy them wisely!

Useful Links

References

Fernandez ML. (2022). Rethinking dietary cholesterol and cardiovascular disease risk. Journal of the American College of Nutrition.
Drouin-Chartier JP, et al. (2020). Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies. BMJ. https://www.bmj.com/content/368/bmj.m513
American Heart Association. (2023). Dietary Cholesterol and Cardiovascular Risk.
Nigerian Heart Foundation. (2023). Nutrition Guidelines for Nigerians.
British Nutrition Foundation. (2024). Eggs and Health – Latest Evidence.