First thing’s first: When we say how many eggs a day you should eat, we don’t mean egg whites, we mean the whole thing. We know you may have heard cholesterol rumors that scared you away from those yellow insides. While we won’t deny that there is cholesterol in there, we can assure you that it’s the good kind. Not only that, but it’s full of healthy fatty acids and micronutrients the outside is lacking like B-vitamins and immune-boosting selenium.
Eggs made it onto our list of 37 Best Breakfast Foods For Optimal Weight Loss for a reason, so we talked to Jim White, RD, ACSM, and owner of Jim White Fitness Nutrition Studios to make sure you’re eating enough of them.
Yolk benefits aside, the American Heart Association still advises against consuming more than 300 milligrams of dietary cholesterol a day. Since eggs have about 185 milligrams each, White recommends capping your daily egg intake at 1.5 as long as you choose low-cholesterol foods for the rest of your meals.
That number does change when egg whites come into play on their own. While ditching the yolk means ditching dietary cholesterol, that doesn’t give you free reign to consume an entire carton or else you’ll risk overdoing it on the protein. There are roughly 3 grams of protein in a single egg white — half that of the whole egg — so it’s important to stick to 8 egg whites or less per day.
Adding eggs to your diet is a piece of cake. Keep some hard-boiled ones in your fridge for a quick and easy snack after the gym, or figure out a way to add them to your meals. Top your avo toast with an egg for breakfast, for example, or slice one over your salad for lunch. There’s no reason to get bored eating them on the daily, thanks to our 15 Best Egg Combos That Double Your Weight Loss.