Is 4 Eggs A Day Too Much? A Nutrition Coach Answers

Eggs are high in protein and relatively cheap, but perhaps you’re wondering if eating four eggs for breakfast is too much. Here is my answer as a certified nutrition coach.

Key Takeaways

• You can eat four eggs daily as they are rich in nutrients and provide high-quality protein. However, be mindful that one yolk has five grams of fat, so you may want to limit your consumption if you’re trying to watch your fat intake.

• If this is a concern, you can eat two whole eggs and two egg whites instead of four whole eggs. That way, you get all the protein (because the protein is found in the whites) and half the fat, which comes from the yolk.

• Having up to four eggs per day can also benefit weight loss, as they are highly satiating and can keep you full for hours, making it easier to eat fewer calories throughout the day. Four eggs for breakfast can easily keep you full until lunch.

Pros Of Eating 4 Eggs Per Day

1. Eggs Are High In Protein

Eggs are high in protein, with each providing six grams. Eating four eggs daily can help you reach your protein goals, which is essential for retaining and building muscle.

The egg protein is also “complete” as it contains all nine essential amino acids, making it a high-quality protein source.

Additionally, egg protein has a biological value of 94 (a measure of how efficiently the body can turn the protein into lean tissue), comparable to other excellent protein sources like whey.

2. Eggs Are Budget-Friendly

Eggs are one of the most affordable protein sources on the market, and they are quick to prepare, so they are a convenient option for most individuals.

The amount of protein you get from eating four eggs is around 25 grams, and most other protein sources that provide the same amount of protein would cost you much more.

For instance, a dozen eggs (approximately 100 grams of protein) cost less than $5 at Walmart. In comparison, the average cost per pound of beef (lean stew meat) is $7.48. It provides just over 100 grams of protein.

Therefore, prioritizing eggs as a protein source makes sense if you’re trying to stick to a budget.

3. Eggs Will Keep You Full For Longer Periods

Consuming four eggs daily will keep you full longer because eggs are high in fat and digested more slowly.

The fat content from the eggs can be beneficial when dieting because it can help reduce hunger. 

This is helpful because sticking to the plan can be more difficult when constantly hungry.

Here is some insight from registered nutritionist Adda Bjarnadottir:

“Studies have repeatedly shown that egg meals, especially when paired with a source of fiber, promote feelings of fullness and reduce food intake during later meals compared with other meals with the same calorie content.”

However, when dieting, you should also be aware that the fat from the eggs makes them a higher calorie option. 

For reference, a large egg has five grams of fat and 45 extra calories.

One option is to eat two whole eggs with two egg whites. While this is still four eggs worth of protein, you reduce the fats in half.

Looking for more info on egg whites? Check out the following articles: 

• Is It Safe To Drink Egg Whites? And, Are There Benefits?
• Why Do Bodybuilders Eat Egg Whites Only?

4. Eggs are Versatile

You’re probably tired of always wondering what healthy foods to eat. 

The good thing about eggs is that they are versatile and eliminate the guesswork for one of your meals, making it easier to stick to a healthier diet.

Plus, eggs are versatile and easy to prepare. Don’t have the time to prepare breakfast? Boil a dozen eggs, and you’ll have enough for the next three mornings. 

Alternatively, fry your eggs, have them scrambled, or enjoy them as part of a recipe (e.g., pancakes).

Plus, eggs can be highly beneficial for those interested in building muscle. 

Here are some tips from certified nutrition coach Laura Semotiuk:

“Scrambled eggs with some cheese and veggies can make for a fantastic bodybuilding meal, and it would only take you ten minutes to make. You can also add eggs to recipes (pancakes, waffles, salads, omelets, etc.) and prepare them in other ways: baked, poached, boiled, fried, and pickled.”

5. Eggs Are Nutrient-Rich

Eggs are high in several vitamins and minerals.  Four large eggs provides:

• Selenium (112% of daily needs) – a nutrient that protects healthy cells in the body from stress and is necessary for immune system health

• Vitamin B2 (80% of daily needs) – it helps break down the nutrients we eat and plays a vital role in supporting the body’s energy supply

• Vitamin B5 (56% of daily needs) – this nutrient is involved in nutrient metabolism and turning the food we eat into usable energy

• Vitamin A (32% of daily needs) – a nutrient necessary for eye health; one of its roles is to help the eyes produce enough moisture to stay adequately lubricated

Additionally, eggs are an excellent source of choline. 

This compound aids the breakdown of fatty acids in the liver and supports the communication between the brain and body, which is beneficial for movement and coordination.

According to the National Institute of Health, most adults in the US consume less than the recommended intake.

Four eggs provide 600 mg of choline, enough to cover your daily needs––550 mg for men and 425 mg for women.

Cons Of Eating 4 Eggs Per Day

Eggs Have Some Saturated Fat

One large egg has 1.6 grams of saturated fat. Multiply that by four, and you get 6.4 grams. 

According to the Dietary Guidelines for Americans (2020-2025), adults should get less than ten percent of their daily calories from saturated fats.

For example, eating approximately 2,000 calories would mean having no more than 22 grams of saturated fats daily. Four eggs would cover approximately 29 percent of your daily saturated fat ‘allowance.’

You can calculate this for yourself if you have a rough idea of how many calories you eat. Simply take ten percent of that and divide by nine (the number of calories per gram of fat).

While that is not necessarily bad (because fats have a crucial role in overall health and satiety), you must be mindful of your diet as a whole and limit your intake of other saturated fats, as eating too much of this type of fat may be a concern for heart health down the road.

Foods high in saturated fats include:

• Beef
• Pork
• Chicken (especially thighs with skin)
• Full-fat dairy

Eggs Do Not Provide Your Body’s Preferred Source Of Energy

Eggs contain no carbs, so even if you’re consuming four eggs per day, you’re still not getting the fuel you need for everyday life and exercise.

While low-carb and keto diets have grown in popularity over the last few years, not everyone feels good and performs at their best without carbs.

So, pair your eggs with a carb source or eat enough carbs during your other meals to feel at your best. 

Good carb sources include bagels, potatoes, yams, rice, and fruits like apples, bananas, and mangoes.

Other potential cons: 

• Why Do Eggs Make Me Tired & Lethargic?
• Why Do Eggs Make Me Gassy & Bloated?

The Verdict: Is Eating 4 Eggs For Breakfast Too Much?

Eating four eggs per day could be too much if you’re dieting and your calorie goals are lower. In other words, if your goal is weight loss, you may want to eat fewer than four eggs daily.

For instance, if you eat 2,000 calories to lose weight, four eggs would provide 280-312 calories (depending on their size) or around 14-16% of your daily needs.

One option is to eat four eggs and be more mindful of your food intake for the rest of the day. 

Limit high-fat foods like avocado, fatty fish, nuts, and seeds, and go for lower-calorie, higher-fiber foods (e.g., leafy green veggies) to feel fuller and limit your calorie intake.

Alternatively, limit your intake to two eggs to reduce your calorie and fat intake. You can also have two whole eggs and two egg whites to ingest fewer calories and less fat while getting all the protein (which is found in the egg white).

However, four eggs at breakfast aren’t too much if you’re doing high-intensity exercise (e.g., resistance training) and trying to put on muscle mass (say, ten pounds).

You would naturally be able to eat more calories, meaning that four eggs would likely make up a smaller percentage of your daily intake. 

For reference, four medium-sized eggs (66 calories each) would cover 8.7% of your daily needs if you eat 3,000 calories.

Plus, the high-quality protein in egg whites would support recovery after exercise and help you build muscle.

What Science Says About Eating Eggs For Breakfast & Weight Loss 

In one study, 152 healthy but overweight individuals were instructed to eat eggs or bagels for breakfast, both equivalent to 340 calories, for at least five days each week.

The subjects were also put into a dieting group (1,000 calorie deficit, which is quite high and leads to rapid weight loss) or a normal group (where they didn’t have to reduce their overall food intake).

After eight weeks, the subjects who dieted and ate eggs for breakfast lost 61 percent more weight than those who dieted and ate bagels.

Plus, research suggests that a high-protein diet can promote weight loss and even reduce the risk of weight regain afterward. 

These findings are largely attributed to protein’s satiating effect and its higher thermic effect (the body burns extra calories to break down and absorb the amino acids from protein).

However, to achieve weight loss, you need to be in a calorie deficit (as shown in the study above), and just because you eat four eggs for breakfast doesn’t mean you can’t overeat or make poor choices for the rest of the day.

One way to improve your nutritional quality and stay on track with your calorie and macro goals is to track your food intake with an app like MacroFactor.

That way, rather than relying on memory (which can be faulty) or estimation (which can be inaccurate), you know you’re eating the appropriate amount of food for weight loss.

Other Egg Resources

• Are Duck Eggs Good or Bad For Bodybuilding?
• Can You Mix Whey Protein With Eggs?

References

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