Are eggs good for you? Protein, cholesterol and how many to eat

Eggs have been having a moment online. This week a post about eggs as a cheap, easy protein turned into a long back and forth: eggs versus chicken breast, how many is too many, and whether the old cholesterol worry still holds.

It's a fair question to ask. Eggs are quick, affordable and turn up at breakfast, lunch and dinner in plenty of Australian kitchens. Here is what the Australian guidance says about eggs, protein and cholesterol, how to fit them into a balanced week, and how the Thrive Health Band and app help you see what your meals add up to.

How much protein is in an egg?

One egg has about 6 to 8 grams of protein, depending on its size. Australian food composition data puts a whole boiled egg at about 12.6 grams of protein per 100 grams, so two large eggs (about 120 grams) give you roughly 12 to 15 grams.

Two large eggs also count as one serve from the "lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes" group in the Australian Dietary Guidelines serve sizes. The Better Health Channel notes that animal foods such as eggs contain all the essential amino acids your body can't make for itself.

So how do eggs compare with chicken? Gram for gram, cooked chicken breast has more protein. Eggs bring other things to the table: they're cheap, they keep well, they cook in minutes and they work in sweet and savoury dishes. For everyday eating, the best choice is a mix of protein foods across the week rather than one winner.

Are eggs bad for your cholesterol?

Eggs contain cholesterol in the yolk, which is where the old worry came from. The Heart Foundation's position on eggs is more relaxed than you might expect. For the general population, the evidence suggests eggs have a neutral relationship with heart health: they don't make a big difference either way.

The Heart Foundation sees eggs as one part of a heart-healthy eating pattern built on vegetables, fruit, wholegrains, fish and seafood, legumes, nuts and seeds, with healthy oils. Eggs make a better snack or meal than discretionary foods, but they don't replace the plants on your plate.

How many eggs can you eat a week?

If you're generally healthy: the Heart Foundation doesn't set a limit on eggs. Enjoy them as part of a varied diet.
If you have high cholesterol, type 2 diabetes or heart disease: the Heart Foundation suggests no more than seven eggs a week. Your GP or an Accredited Practising Dietitian can help you work out what suits you.

What you eat with your eggs matters as much as the eggs themselves. Two poached eggs on wholegrain toast with spinach and tomato is a very different meal from eggs with bacon, sausages and buttery hash browns.

Easy ways to enjoy eggs

Breakfast that lasts. Eggs with wholegrain toast and some vegetables can help a morning feel steadier. Our article on why you might always feel hungry explains why protein and fibre help.
Snack prep. Boil a few on Sunday, cool them quickly and keep them in the fridge for easy snacks and lunchbox additions through the week.
Quick dinners. An omelette or frittata with whatever vegetables you have is a fast weeknight meal, and leftovers make a good lunch the next day.
Spread your protein. Better Health suggests eating some protein at each meal rather than all at once. Eggs make that easy at breakfast. If you're over 50, see how much protein you need as you get older.

How Thrive helps you see your protein and meals

Food choices are easier to judge over a week than a single meal. The Band has no screen, so you can wear it day and night, and the Thrive by Optihealth app puts your meals beside your sleep, energy and activity.

Food logging. Log meals by searching Australian foods, scanning a barcode or taking a photo. Eggs are in the local food list, so breakfast takes seconds.
Daily macro summary. See calories, protein, carbs and fat for the day against your own goals.
Nutrition Goals. Set a daily target and a protein, carb and fat split that suits you.
Meal plans and recipes. Find ideas when you're stuck for what to cook.
Blood tests in one place. Keep your cholesterol and other results together with Upload Records, so you can look back at them before your next check.
Ask Thrive. Try "How much protein did I eat at breakfast this week?" or "Do I feel more energetic on days I eat a bigger breakfast?"

Over time, Thrive builds a picture of what's usual for you right across your health, from sleep and heart to stress and mood, temperature, nutrition and more. Your Health Fingerprint is ready after about 30 days of wear.

When to talk to your GP

If you have high cholesterol, type 2 diabetes or heart disease, or you've been told to watch your cholesterol, ask your GP or a dietitian how eggs fit into your eating. If you have an egg allergy, follow your doctor's advice. Thrive isn't a diagnosis, but you can show your Thrive trends to your GP, and keeping your meals and blood test results in one place can help that conversation along.

Before you buy

Thrive Health Band: A$589 for the band including 12 months of the Thrive plan, paid upfront. Prices are in AUD and include GST.

Free shipping. Your 12 months start when you activate your Band, and there's no automatic renewal.

One size, IP68, up to 14 days battery, 12-month warranty, not a medical device, no Apple Health sync. The app is Thrive by Optihealth on iPhone and Android.

See today's price on the Thrive store

At renewal: a new band plus 12 more months for A$589.

Or keep your band and renew the plan for A$240 a year.

Or A$29 a month with no lock-in.

Consumer guarantees under Australian Consumer Law always apply. See Returns if something is wrong with your purchase.

Common questions

How much protein is in two eggs?

About 12 to 15 grams for two large eggs, which is one serve from the protein food group in the Australian Dietary Guidelines.

Is it OK to eat eggs every day?

For most healthy people, the Heart Foundation doesn't set a limit. If you have high cholesterol, type 2 diabetes or heart disease, it suggests no more than seven eggs a week.

Can Thrive track my protein?

Yes. Log your meals in the app and the daily macro summary shows your protein against the goal you set.

For more answers, see Questions.