How many eggs can you eat per day?

Nutritional Guidelines: What Science Says

Until a few years ago, egg consumption was limited for fear of an increase in blood cholesterol. The American guidelines of 2015-2020, however, marked a turning point, removing the maximum limit of dietary cholesterol, and thus opening up the possibility of consuming eggs even daily, within a balanced diet.

The EFSA (European Food Safety Authority) does not place specific limits on the number of eggs, but recommends balancing the intake of saturated fat and cholesterol in the overall diet.

Many Italian nutritionists agree that a healthy adult can safely consume 1 egg a day, or up to 7 eggs a week, without significant risks to cardiovascular health. In fact, the American Heart Association confirms that moderate egg consumption is compatible with a healthy diet. To learn more about the effect of eggs on the body, we also recommend the dedicated article: What Happens If You Eat Eggs, Eggs and Health and Egg Benefits.

How many eggs per day for athletes and children?

Those who practice sports have higher protein needs and can benefit greatly from eggs, due to their high biological value protein content. Athletes can eat up to 2 eggs a day, especially if they are for breakfast or post-workout meals.

In these cases, it is also important to consider the type of cooking: it is better to prefer hard-boiled, soft-boiled or poached eggs, avoiding frying or excessive seasoning.

For children, eggs are an excellent food in the growth phase, rich in B vitamins, iron and choline. The quantities vary according to age:

1-3 years: 2-3 eggs per week
4-6 years: 3-4 eggs per week
7-10 years: 4-5 eggs per week

Even in pediatric age, quality is fundamental. In this sense, free-range eggs with natural nutrition – such as Nu'ovo al Goji e Moringa – can offer an enhanced nutritional profile, thanks to the presence of Goji and Moringa, two natural ingredients rich in antioxidants and carotenoids.

How many eggs for someone with high cholesterol?

Those with high cholesterol or cardiovascular disease should be careful, but they don’t necessarily have to rule out eggs. According to a study published in BMJ, even in these cases, moderate consumption – up to 4-5 eggs a week – does not pose a significant risk.

The key is always the context: the quality of the eggs and the overall balance of the diet. Pairing eggs with vegetables, whole grains, and good fats (like extra virgin olive oil) is very different from consuming them with bacon, butter, and refined bread.

Learn more about the topic in the article dedicated to eggs and cholesterol, where you can find all the updated scientific sources. You can also read negative effects of eggs to find out in which conditions it is better to limit their intake.

Furthermore, if necessary, it is possible to turn to naturally enriched eggs, such as Nu'ovo, which, thanks to the hens' diet, offers higher quantities of lutein and zeaxanthin dipalmitate, useful for counteracting inflammation and oxidative stress, factors implicated in the development of cardiovascular diseases.

Finally, remember that the egg code can also help you make more informed choices: choose free-range or organic (code 0 or 1), local origin and transparent producers. If you have doubts about storage, also find out whether it is correct to keep eggs in the fridge or at room temperature.

In conclusion, the question "how many eggs can you eat per day" does not have a single answer, but it can be summarized as follows:

Healthy adults: up to 1 egg per day (7/week)
Athletes: up to 2 eggs per day
Children: 2 to 5 eggs/week, depending on age
Subjects at risk: 3-4 eggs/week, if well inserted in the nutritional context

Eggs remain one of the most complete and versatile foods in our diet. By choosing the right quantity and above all good quality, we can continue to enjoy them without fear.