Can you eat 3 eggs a day?

In this article, we will answer the question “Can you eat 3 eggs a day?”, and how much protein is in 3 eggs.

Read on if you want to know how to cook eggs the healthiest way.

Can you eat 3 eggs a day?

Yes, you can eat 3 eggs a day but it is not recommended. Every individual responds differently to eating eggs. Factors such as genetics, family history, how you prepare your eggs, your overall diet, and your geography influence how many eggs you can safely eat in a day.

If you are eating a high-cholesterol diet, eating only 2 eggs per day for an extended period could cause a huge impact on your blood cholesterol. However, individuals with a low-cholesterol diet can eat more eggs per day without experiencing any health issues.

A small study in 38 healthy adults found that you can eat as much as 3 eggs to improve your LDL: HDL ratio. However, experts stay on the safe side and suggest eating only 1 one egg per day.

How much protein is in 3 eggs?

3 fried eggs provide 380 calories. According to the Dietary Guidelines for Americans, 10-35% of the daily caloric intake of an adult should come from protein. 

This means that an average adult needs to take a minimum of 0.8g of protein per kg of body mass per day. The following table shows how much protein an average individual should consume, depending on their lifestyle.

Age and sexTotal RDA in grams (g) per day
Babies and children 
0-6 months9.1
6-12 months 11
1-3 years 13
4-8 years 19
Males 
9-13 years 34
14-18 years 52
19-70 years or older 56
Females 
9-13 years 34
14-70 years or older 46
Pregnant or lactating women 
Any age 71

What is the healthiest way to cook eggs?

Cooking eggs has many different benefits that will be discussed later in the article. Following are the most common methods that can be used for cooking eggs.

Boiled 

Eggs, with their shells intact, are cooked in boiling water for 6-10 minutes. The longer you boil the eggs, the former the yolk turns out.

Poached 

Water is simmered and maintained at 160–180°F (71–82°C). Then an egg is cracked into the simmering water. The cooking time is 2.5–3 minutes.

Fried 

Frying involves cracking the eggs onto a hot, greased pan. You can cook your eggs, sunny-side-up or over-easy. The sunny-side-up involves frying the egg from one side only. The over-easy eggs are flipped and fried on both sides.

Baked 

Baking involves cooking the eggs in a flat-bottomed dish inside a hot oven. The baked eggs are done when the white and the yolk are set.

Scrambled 

To make the scrambled eggs, the eggs are whipped with spices and poured onto a hot, greased pan. When the eggs start to set, they are stirred and swept across the pan with a spatula. Scrambled eggs allow room for a lot of variations. You can add your favorite meat, cheese, or veggie add-ins to turn scrambled eggs into a full meal.

Omelet 

Omelet is prepared just like the scrambled eggs except the eggs are not scrambled while they are setting. 

Microwaved 

Microwaving is an unusual way to cook eggs but it saves time and cleanup. Refrain from microwaving eggs with their shells intact as it can cause the eggs to explode to do the pressure built inside them.

How to cook eggs the healthiest way?

Choose a low-calorie cooking method: Opt for boiled or poached eggs to cut back on your calorie intake.

Combine them with veggies: Cook your eggs with your favorite veggies or serve the veggies on the side. This is a great way to get a vitamin and fiber boost. 

Fry them in an oil that is stable at high temperature: Oils that do not oxidize easily when subjected to high temperatures avocado oil and sunflower oil. If you opt for extra virgin olive oil or coconut oil, keep the temperature below 410°F (210°C) and 350°F (177°C), respectively.

Choose the most nutritious eggs you can afford: If it does not strain your budget, ditch the caged and conventionally produced eggs for pasture-raised and organic eggs. The latter is a rich source of micronutrients. 

Don’t overcook them: High temperature and short time cooking reduce the loss of nutrients and production of oxidized cholesterol. 

Conclusion 

In this article, we answered the question “Can you eat 3 eggs a day?”, and how much protein is in 3 eggs.

References 

https://www.fatsecret.com/calories-nutrition/usda/egg-(whole)?portionid=29441&portionamount=4.000
https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs#TOC_TITLE_HDR_7
https://www.healthline.com/nutrition/how-many-eggs-should-you-eat#TOC_TITLE_HDR_6
https://www.nutritionix.com/food/eggs/3

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.