Overview

• Spanish cardiologist Aurelio Rojas says eggs are not the problem and that one per day is safe for most people, with harm more likely when diets are heavy in ultraprocessed foods and fried items.
• Guidance cited from Mayo Clinic and Harvard indicates most healthy adults can include up to seven eggs per week without increasing heart risk.
• Experts advise people with diabetes or existing cardiovascular disease to consult clinicians for personalized intake limits.
• USDA figures show a large cooked egg contains about 6.3 g of protein, roughly 3.6 g in the white and 2.7 g in the yolk.
• Nutrition sources recommend eating the whole cooked egg to retain vitamins and antioxidants such as lutein and zeaxanthin, and pairing eggs with vegetables and whole grains to maximize satiety and overall benefit.