Overview

• Recent reports cite Harvard and Mayo Clinic in stating that most healthy adults can eat up to seven eggs per week without harming heart health.
• Experts highlight eggs as nutrient‑dense, with the yolk providing most vitamins, minerals and antioxidants such as lutein and zeaxanthin, so discarding it reduces overall value.
• USDA data show a large egg provides about 6.3 g of protein, with roughly 3.6 g in the white and 2.7 g in the yolk.
• Mayo Clinic notes eggs enhance satiety at breakfast and can support weight‑management goals, with additional coverage linking regular intake to better body composition.
• Specialists advise pairing eggs with vegetables, whole grains and low‑fat dairy while limiting processed meats and frying, and they urge people with diabetes or heart disease to consult their clinicians; a cardiologist warns that high intakes in ultraprocessed diets may be harmful.