Eggs are a staple in most diets because they are high in protein and relatively cheap, but how many eggs is too much? Is eating 4 eggs per day healthy or unhealthy?
Here is my quick answer:
Are 4 Eggs For Breakfast Healthy? Eating 4 eggs is healthy, however, it depends on how often we’re doing it, what other foods we’re eating throughout the day, and if the meal is balanced with both carbs and healthy fats.
As well, eating 4 eggs for breakfast may be less healthy if we have specific health conditions (like high cholesterol).
After reading this article you’ll learn:
- The pros of eating eggs 4 times per day
- The cons of eating eggs 4 times per day
- If eating 4 eggs per day is healthy or overkill
- If eating 4 eggs for breakfast could result in weight loss
The Pros Of Eating 4 Eggs Per Day
The pros of eating 4 eggs per day are:
- Eggs Are High In Protein
- Eggs Are Budget-Friendly
- Eggs Will Keep Us Full For Longer Periods
1. Eggs Are High In Protein
Eggs are high in protein so eating 4 eggs per day can help us reach our daily protein goals, which are important for retaining and building muscle.
Having 4 eggs a day is beneficial because they provide a good amount of protein and it can be hard for some individuals to consume enough protein in other meals throughout the day.
Therefore, it could be easier for some to consume 4 eggs at breakfast to make a bigger dent in their protein intake than to stress about prepping other protein sources that perhaps they are less fond of.
- Are you a bodybuilder? Check out my article on Are Eggs Good or Bad For Bodybuilding?
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 that we get from eating 4 eggs is around 25 grams, and most other protein sources that provide the same amount of protein would cost us much more to buy.
Therefore it makes sense to prioritize eggs as a protein source if we’re trying to stick to a budget.
Eggs are quick, easy, and affordable which is ideal for bodybuilders because it can be expensive to try and keep enough high-quality food on hand, especially while trying to gain muscle (or retain it).
3. Eggs Will Keep Us Full For Longer Periods
Consuming 4 eggs per day will keep us full for longer periods because eggs have a high amount of fat and fat is slower to digest and therefore quite satiating.
When we’re dieting, the fat content from the eggs can be beneficial because it can help prevent us from getting overly hungry even while consuming fewer calories, which is helpful because when we’re constantly hungry while dieting it can make sticking to the plan more difficult.
However, when dieting, we should also be aware that the fat from the eggs does make them a higher calorie option especially when eating 4 at a time, so we should be mindful about how much of our calorie allotment the eggs are taking up.
One option is to eat 2 whole eggs with 2 egg whites. While this is still 4 eggs worth of protein, you now have half as much fat content than previously.
Looking for more info on egg whites? Check out the following articles:
- Why Do Bodybuilders Eat Egg Whites Only?
- Drinking Egg Whites: Are There Benefits & Can You Drink Them
The Cons Of Eating 4 Eggs Per Day
The cons of eating 4 eggs per day are:
- Eggs Could Increase Cholesterol Levels
- Eggs Do Not Provide Our Body’s Prefered Source Of Energy
1. Eggs Could Increase Cholesterol Levels
Eggs do have a higher amount of cholesterol, which is often perceived to be more of a concern than it actually is for most individuals, but for those who currently have heart disease or are at a higher risk of heart disease, 4 eggs per day is too much.
If we’re someone who is relatively healthy and eats a fairly balanced diet including plenty of fruits and vegetables with limited amounts of processed foods, then the cholesterol that eggs have should be of no concern.
The cholesterol from eggs hasn’t been shown to have the same impact on our cholesterol levels as other foods like processed and fried foods.
The other thing to remember is that not all cholesterol is “bad”, the high-density lipoprotein ( HDL or “good” cholesterol), actually transports cholesterol from our bloodstream to the liver to be removed from the body and can reduce our risk of atherosclerosis (a buildup of plaque in the arteries).
Despite this, I would still recommend that if we’re someone who historically has eaten mostly fried foods than nutrient-dense foods or is at a higher risk for heart disease, then the cholesterol level of eggs may be a concern because of the habits that we’ve developed over time that has lead to an already high level of cholesterol.
Although if this is the case, then we likely need further lifestyle modifications than simply eating fewer eggs per day.
Eggs Do Not Provide Our Body’s Preferred Source Of Energy
Eggs contain little to no carbs so even if we’re consuming 4 eggs per day, we’re still not consuming enough carbohydrates to provide our body with energy for working out.
Being able to train hard and recover well are important processes for active individuals and those who workout, both of which require an adequate intake of carbs. If we’re only consuming eggs and not enough carbs, our training and recovery capabilities will be limited.
Therefore, 4 eggs on their own isn’t enough so we should pair it with a source of carbohydrates so that we have the energy we need to perform our best by being properly fueled.
Is Eating 4 Eggs For Breakfast Too Much?
Eating 4 eggs for breakfast could be too much if we’re dieting and our calorie and macronutrient goals are lower. However, if we’re bulking and trying to put on muscle mass, or if we’re simply trying to maintain weight, then 4 eggs at breakfast aren’t too much.
Knowing if 4 eggs are too much depends on the situation and why we want to eat this many eggs per day.
If we’re eating this many eggs because of the protein content then we may be better off having 1 to 2 eggs per day and adding egg whites to them rather than having 4 whole eggs, because the egg white contains all the protein.
If we’re eating eggs because they’re the cheapest source of protein and that’s all we can afford, then having 4 eggs makes sense.
But if we’re eating 4 eggs because we feel like we need to to be successful, this is not the case. We can make progress with other foods as well, as long as we’re consuming enough protein because there is nothing magical about eggs.
- Eggs is on our list of high calorie, low sodium foods (click to read more food choices that fit this category)
Is Eating 4 Eggs For Breakfast Healthy?
Eating 4 eggs could be healthy for some individuals with no underlying health issues, but for those with higher levels of cholesterol, it might not be healthy.
If we’re not consuming an adequate amount of fat and we’re needing more fat in our diet, then perhaps having 4 eggs is healthier for us because of the fat of the egg yolks.
However, if we’re already consuming an adequate amount of fat and we just need the protein, then we likely don’t need to be eating 4 eggs and we could just eat 1 or 2 eggs paired with some egg whites.
- Eggs are a low FODMAP food, which is great for people who suffer from Irritable Bowel Syndrome. Click to check out my other low FODMAP foods that are good for bodybuilders
Could Eating 4 Eggs For Breakfast Help With Weight Loss?
Eating 4 eggs for breakfast could help with weight loss because they would keep us full for a longer period (due to the high protein content), which could cause us to eat fewer calories throughout the day.
However, to achieve weight loss we need to be in a calorie deficit and just because we eat 4 eggs for breakfast, doesn’t mean that we won’t overeat or make poor choices for the rest of the day.
If we want to eat 4 eggs for breakfast and our goal is weight loss we could pair them with some fruit for some micronutrients and then prioritize protein, fruits/vegetables in our other meals along with some carbs and fats in moderation.
- Looking for a scrambled eggs recipe? Try our Bodybuilding Scrambled Eggs with Veggies and Cheese
Having 4 eggs per day is unnecessary for us to achieve our goals, but if it’s something that we enjoy then there is nothing wrong with it as long as it’s not affecting our cholesterol levels.
Other Egg Resources
- Are Duck Eggs Good or Bad For Bodybuilding?
- How Many Eggs Per Day Should I Eat To Gain Weight?
- Can You Mix Whey Protein With Eggs?
- Eggs Make Me Tired & Lethargic: 3 Reasons & How To Fix
- Eggs Make Me Gassy & Bloated: 4 Reasons & How To Fix
Egg Recipe Resources
- Bodybuilder’s Egg White Scramble (Bulking & Cutting Options)
- Egg White Omelette For Bodybuilding (High Protein)
- Bodybuilding Egg Salad Recipe (Bulking & Cutting Options)
Barter, P. J., Nicholls, S., Rye, K. A., Anantharamaiah, G. M., Navab, M., & Fogelman, A. M. (2004). Antiinflammatory Properties of HDL. Circulation Research, 95, 764–772. https://doi.org/10.1161/01.RES.0000146094.59640.13
About The Author
Amanda Parker is an author, nutrition coach, and Certified Naturopath. She works with bodybuilders, Olympic weightlifters, and powerlifters to increase performance through nutrition and lifestyle coaching.
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