How many eggs should I eat every day is healthy?

Eggs are high in nutrition, cheap, and easy to cook, but in life, I find that everyone has a lot of questions about whether to eat one or two, egg white or egg yolk. Today, I will answer the questions of different people in detail.

eggs in the metal basket

Question 1: I have high blood pressure, can I eat 1 egg a day? How to eat better?

A: Hypertensive patients can eat 1 egg a day. Hypertension is an important risk factor for stroke. Foreign studies have shown that eating one egg a day does not affect blood pressure control and does not increase the risk of stroke. Even epidemiological studies have found a negative correlation between egg intake and stroke risk.

What patients with hypertension need to consider is how to properly cook eggs.

First, it is recommended to add less oil, such as making a tender boiled egg, then chopping it, adding a little sauce and mixing it is delicious.

The second is to add less salt, such as frying poached eggs in a non-stick pan, or boiled poached eggs with a small amount of water, just season with a little soy sauce.

It is not recommended to drink egg-flower soup often, because adding salt to a large bowl of soup can easily lead to excessive salt. If you love to drink egg soup, you must control the amount of salt.

Question 2: I have been under great pressure recently. I heard that eggs can only eat one a day, otherwise it will not be digested and absorbed, and protein will be wasted. Is that true?


Adolescence is the fastest growing period of life and the greatest demand for nutrients. Taking males as an example, according to the reference intake of dietary nutrients in China, the daily calorie supply standard for adolescent males is 250 kcal higher than that of ordinary adults, and the protein is 10 g higher. One egg contains only 6 to 7 grams of protein, and the calories are less than 80 kilocalories.

For teenagers, eating two eggs a day is no problem. As for whether the protein will be too much or wasted, it depends on the total amount of protein-rich foods such as fish, meat, eggs, milk, and soy products. Instead, just consider eating a few eggs.

Question 3: It is said that egg fat and cholesterol are high, and patients with cholecystitis can’t eat it. Is it true?


Egg whites contain almost no fat (less than 1%) and no cholesterol. However, it also has almost no multivitamins and trace elements in egg yolk, no dietary fiber and lecithin.

Patients with cholecystitis can eat egg whites, and egg yolks are not suitable for eating. But overall, if you don’t eat egg yolk, the nutritional value of egg white is not as good as tofu.

Bean products contain dietary fiber and soy sterol, which helps to reduce the body’s use of cholesterol. If you can do less oil cooking, it is more beneficial for patients with gallbladder disease than eating eggs.

Question 4: I have gout, usually only eat protein, do not eat egg yolk, fear of high cholesterol, I do not know whether it is correct.


Eggs and all eggs, very low in sputum, suitable for patients with gout and hyperuricemia. It is okay to eat 1 egg yolk. After all, most of the micronutrients are in the egg yolk.

In the case of gout patients who do not eat fish, meat, seafood, and soy products, B vitamins and trace elements are not easily supplied. If there is no such problem as cholecystitis, there is no special medical advice, and it is ok to eat 2 egg yolks. But pay attention to increase the intake of vegetables and ensure the intake of dietary fiber and potassium.

Question 5: Recently, surgery has just found that serum albumin is low. How to eat eggs in this case?


Low serum albumin indicates malnutrition and insufficient protein supply. Many inpatients only drink porridge, eat noodles, can not effectively supply the protein needed for physical rehabilitation, and a variety of B vitamins.

Compared to these foods, eggs have a high protein content and high quality, which is easier to digest. Since the previous supply was insufficient, additional supplies were needed to correct malnutrition. So eating 2 eggs a day is fine.

It should be noted that one egg contains only 6-7 grams of protein. If there is no fish, soy products and milk, only eating 2 eggs and staple food can still not meet the patient’s protein needs for one day.

In addition to eating eggs, you should also eat meat, fish, milk and soy products in moderation, as long as the patient can digest normally.

Question 6: I am in the middle of pregnancy, I like to eat eggs, can I eat 2 per day?

A: Both mid-pregnancy and third trimester need to increase protein intake. In the second trimester, you should increase your intake of 15 grams of protein per day, which is equivalent to 1 cup of milk plus 1 egg. Therefore, pregnant women can eat 2 eggs a day if the intake of fish meat is not much.

Question 7: I am currently gaining weight in my fitness, but the coach does not allow me to eat more than 2 eggs a week. I think it is not easy to digest. I have to eat whey protein powder directly. Is it really not good to eat 1 egg a day?

A: Eggs are relatively easy to digest compared to beef with tight texture. Whether it is tender boiled eggs, tender omelettes, egg tarts or egg soup, the digestibility is very high. Fitness people can eat 1 or 2 per day. Whey protein powder is rich in leucine. It is slightly better than egg white in the same amount of protein. But if it is not a bodybuilder, it does not pursue rapid muscle expansion. It does not have to rely on a large amount of protein powder, and it does not care about the egg yolk. fat. Eat more than 1 egg on the basis of a normal diet, and drink 1 cup of milk, which is enough to meet the protein needs of muscle gain.

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