Tiancheng Egg Industry

“Isn't egg yolk high in cholesterol? Won't it clog my arteries?” This is a common concern. Professor Chen Chaogang, Director of Clinical Nutrition at Sun Yat-sen Memorial Hospital, Sun Yat-sen University, states that healthy individuals consuming one egg daily as part of a balanced diet need not worry about elevated cholesterol levels.
He explains that research indicates eating one egg per day may help reduce the risk of cardiovascular disease onset and mortality. Some studies even suggest that consuming 3-5 eggs weekly may be more beneficial for lipid health than avoiding eggs entirely.

How Many Eggs Should You Eat Daily? Intake Varies by Population
Chen Chaogang points out that consuming one egg per day does not contribute significantly to total fat intake, nor does it provide high levels of saturated fat. Moreover, eggs contain lecithin, which helps regulate blood lipid levels. As long as an individual's lipid metabolism functions normally, the cholesterol from one egg generally does not cause abnormal blood lipids.
So how many eggs can you eat per day? According to the Chinese Lipid Management Guidelines (2023) and Dietary Guidelines for Adult Hyperlipidemia, different groups have varying intake recommendations.
1. Healthy Adults: 1 egg per day, including the yolk
Based on eggs weighing 50–60 grams each, 6–7 eggs per week is ideal. Experts advise that adults should consume no more than 300 milligrams of cholesterol daily. One egg contains approximately 200 mg of cholesterol. Considering other dietary sources also contribute cholesterol, consuming one egg daily is appropriate for most adults.
2. Special-needs groups: May increase to 2–3 eggs/day
Eggs serve as an excellent source of high-quality protein for pregnant women, breastfeeding mothers, adolescents, individuals engaged in fitness/muscle-building, and those recovering from major illnesses.
If animal-based foods constitute a small portion of your regular diet, you may moderately increase intake by 1-2 eggs daily, but limit to no more than 3 eggs per day. Opt for low-oil or oil-free cooking methods like steaming or boiling. If your diet already includes sufficient dairy, meat, fish, and soy products, additional egg intake is not recommended—stick to one egg per day.
3. Individuals with hyperlipidemia: Focus on controlling total fat intake. Limit eggs to no more than one per day and five per week.
Those with hyperlipidemia already have impaired lipid metabolism and must be particularly sensitive to cholesterol intake. Individuals with hypercholesterolemia should limit daily cholesterol intake to under 200 mg. Consuming just one egg may risk exceeding this threshold.
If such individuals consume relatively few other high-cholesterol foods in their daily diet—such as organ meats (brain, liver, heart), red meat (pork, beef, lamb), shrimp—and avoid excessive fats (especially animal fats and high-fat processed foods), then consuming no more than one egg per day is recommended. If higher-cholesterol foods are consumed, egg intake should be correspondingly reduced—e.g., eating half an egg or only two-thirds of the yolk.
4. Obese individuals: Monitor total dietary intake, including eggs
For those in weight-loss phases, steamed or boiled eggs can provide high-quality protein and minerals as part of a light diet. Additionally, incorporate fresh fruits, vegetables, and whole grains to obtain vitamins, minerals, dietary fiber, and carbohydrates.
As part of a weight-loss diet, consuming one egg daily is appropriate. However, if your regular diet is high in calories and fat, egg intake should also be limited.
Eat the egg yolk! Three key points for “healthy egg consumption”
Chen Chaogang recommends focusing on three aspects for optimal egg consumption: egg intake quantity, cooking methods, and overall dietary balance.
First, healthy individuals with low dietary fat, calories, and cholesterol from other sources may consume one egg daily; those with elevated blood lipids should limit intake to 3–5 eggs weekly.
Second, prioritize steaming or boiling over frying or deep-frying eggs.
Third, pair eggs with whole grains, legumes, and vegetables. This not only boosts nutritional value but also mitigates the impact of egg fats and yolks on blood lipids.
Experts further emphasize: Eat the egg yolk! The lecithin, vitamins, and minerals in the yolk constitute the core nutritional value of eggs.