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Is it Healthy to Eat Two Eggs a Day?

author image Diane Lynn
Diane Lynn began writing in 1998 as a guest columnist for the "Tallahassee Democrat." After losing 158 pounds, she wrote her own weight-loss curriculum and now teaches classes on diet and fitness. Lynn also writes for The Oz Blog and her own blog, Fit to the Finish. She has a Bachelor of Science in finance from Florida State University.
Is it Healthy to Eat Two Eggs a Day?
Including two eggs in your diet can be healthy. Photo Credit: Visage/Stockbyte/Getty Images

The little round egg offers you a nutrition-packed opportunity to gain protein and other vital nutrients. Although you may be able to find crash-diet plans that recommend eating eggs as a primary source of nutrition, eating two whole eggs a day might cause heath issues, especially in certain individuals, and goes against dietary guidelines.

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Cholesterol Concerns

The cholesterol levels in eggs may be the main concern about eating two eggs every day. A medium-sized or large-sized egg yolk contains between 185 and 215 mg cholesterol. Recommendations from the American Heart Association outline cholesterol standards for Americans based on their current medical conditions. If your LDL cholesterol level is more than 100 mg, or you have been diagnosed with heart disease, you should only eat 200 mg cholesterol a day. If you do not have either of these conditions, you can have 100 mg more. Unfortunately, two eggs a day places your cholesterol levels beyond both recommended levels. You should limit your yolk intake to a maximum of four per week, recommends MedLinePlus.

Nutrients and Calories

In spite of the cholesterol levels, eggs offer nutrients beneficial to your body. Two whole, extra-large, large or medium eggs contain 160, 143 and 126 calories, respectively. Two large eggs offer you 13 g protein, which can help if you follow a high-protein diet. Two large eggs also contain 9.5 g fat, no fiber, 56 mg calcium and 1.8 mg iron. The eggs have about 32 percent, or 3.1 g of their fat from saturated fat. If you follow the 2010 USDA Dietary Guidelines recommendations, you should only get 10 percent of your fat from saturated fat. On a 2,000-calorie diet, that translates to about 22 g saturated fat a day.

Preparation Methods

How you choose to prepare your two eggs impacts both the calories and the nutrition of your dish. If you scramble the eggs in a nonstick pan, you add no calories or fat to them. Boiled eggs have no additional fat, while two eggs fried in 1 tbsp. of salted butter contain an additional 100 calories, 11.5 g fat, 31 mg cholesterol and 101 g additional sodium.

Healthy Strategies

You can reduce the amount of cholesterol and calories from two eggs by discarding the yolk and using just the whites. Eat only the whites from your two boiled eggs, and you consume no cholesterol and less than 35 calories. You can scramble one egg white and one whole egg together for breakfast, or use commercially available cholesterol-free egg substitutes when baking or eating eggs alone. If you add chopped vegetables to your eggs, you increase the amount of nutrients you consume. If you suffer from heart disease, use egg whites as in place of whole eggs as often as possible, recommends a study published in "Atherosclerosis" in 2012.

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