Breakfast with Eggs, Can It Really Trigger Cholesterol Increase? Here's What the Experts Say

Kapanlagi.com - Eggs, the affordable superfood rich in nutrients, indeed become the star on our breakfast table. With content of vitamins D, B6, and B12, as well as various important minerals, eggs help maintain our body's health. However, behind their benefits, a troubling question arises: does consuming eggs increase cholesterol levels? In this article, which we quote from various sources on Wednesday (09/04/2025), we will thoroughly explore the relationship between egg consumption and cholesterol levels based on the latest data and research. Ready to dive into interesting facts about eggs? Let's take a look together!

1. Cholesterol Content in Eggs, Facts You Need to Know

One egg contains about 373 mg of cholesterol, which far exceeds the daily intake limit recommended by experts, which is 300 mg. This figure is quite striking and should be noted, especially for those with high cholesterol levels. Interestingly, the cholesterol in eggs is primarily found in the yolk, while the egg white is almost cholesterol-free, making it a safer choice for those looking to reduce their cholesterol intake. To provide a clearer picture, here are the details of cholesterol content in various types of eggs: chicken eggs contain 373 mg per egg, quail eggs about 75.96 mg per egg, and duck eggs can reach 619 to 884 mg of cholesterol per 100 grams.

2. Egg Consumption Recommendations from Nutritionists

Egg Illustration (Image by shotsoflouis on Unsplash)

Some health guidelines recommend that we limit egg consumption to three eggs per week to maintain cholesterol levels and reduce the risk of heart disease. For those with high cholesterol, nutritionists suggest not consuming more than one egg per day. Additionally, choosing egg whites over yolks is also a smart choice to reduce cholesterol intake while still enjoying the nutritional benefits that eggs offer. However, remember that each individual has unique nutritional needs, so consult with a doctor or nutritionist before making significant changes to your diet!

3. Eggs and Cardiovascular Disease Risk, What Does Research Say?

An interesting study from McMaster University and Hamilton Health Sciences, published in The American Journal of Clinical Nutrition, reveals that consuming one egg a day does not increase the risk of cardiovascular disease or death, even for those with a history of heart disease or diabetes. This research provides an exciting new perspective on the role of eggs in heart health. Mahshid Dehghan, the author of the study, emphasizes that for most people, one egg per day is not risky for heart health. This indicates that with a balanced diet, eggs can be a friend to our healthy diet. However, for individuals with certain risk factors, it is still advisable to be more cautious.

4. The Relationship Between Egg Consumption and Blood Cholesterol Levels

An interesting study reveals that egg consumption does not have a significant impact on blood cholesterol levels, indicating that the cholesterol we consume does not always have a direct correlation with the cholesterol present in the body. According to Brighter World, the human body has an extraordinary ability to regulate cholesterol production naturally, meaning that enjoying foods containing cholesterol, such as eggs, does not automatically raise blood cholesterol levels. However, for those who already have high cholesterol levels, it is still advisable to monitor cholesterol intake from food, including eggs, to maintain health.

5. Safe Egg Consumption Guidelines

Egg Illustration (Image by @emymellisa on Instagram)

To enjoy the benefits of eggs without worrying about the risks, there are several things to consider. First, consuming one egg per day is generally safe for most people. Next, choose healthier cooking methods such as boiling or steaming, rather than frying. Don't forget to pair eggs with fresh vegetables and whole grains to create a balanced and nutritious meal. For those with certain health conditions, it is best to consult with a doctor or nutritionist regarding the appropriate egg intake.

(kpl/khs)