Eggs are rich in protein, healthy fats, and nutrients that can support your nutrition, muscle development, and weight loss goals. The timing of when you eat this food can influence the type of health benefits you gain.
Best time: In the morning or as part of any meal
If your goal is to increase your protein intake, the general recommendation is to spread it out across meals. Eating eggs in the morning can give you a leg up on your daily goals. Of course, they can be good sources of protein as part of any meal.
The amount of protein you need per day depends on age, sex, weight, and level of physical activity. The “Dietary Guidelines for Americans 2025-2030” recommends a minimum of 1.2 to 1.6 grams (g) of protein per kilogram (kg) of body weight per day for adults, an increase from previous guidelines. That equals 82 to 109 grams per day for a 150-pound person. But if you’re physically active, older, or trying to build lean muscle mass, you may need more.
Protein is part of every cell and is critical for cell reproduction and repair, physical growth and development, and a healthy pregnancy. Much of the nutritional value of eggs comes from protein, with one large grade A egg containing 6.24 g. If you’re a 154 lb. (70 kg) adult, that’s about 10% of what you need each day.
Best time: Throughout the day and after exercise
The protein in eggs makes them a good choice if your goal is to build muscle. Protein plays a central role in muscle cell formation and development. For bodybuilders, researchers recommended boosting intake to 1.8 to 2.7 g per kg of weight, more than double the daily recommendation for less active adults.
To support muscle growth, spread protein out throughout the day. This means four to five times, including once around the time of your workout. Because it boosts muscle recovery and growth, some researchers recommend loading up on protein within an hour of strength or resistance training, as well as any aerobic effort lasting an hour or more.
Eggs are also rich in other nutrients that support muscle growth, like healthy fats and vitamins. Many of these are in the yolk. Researchers found that young men who ate whole eggs after exercise had increased muscle synthesis compared to those who had only egg whites.
Best time: Breakfast
Like other high-protein foods, eggs can support weight loss. With 71.9 calories in a grade A large egg, it’s a relatively low-calorie but filling food.
To achieve weight goals, research suggests it’s best to have eggs for breakfast. Compared with adults who started their day with cereal, those with excess bodyweight (overweight and obesity) who ate eggs consumed fewer calories overall. Cutting down on calories is critical for weight management.
There are several ways that eggs can help with weight loss:
- Satisfies hunger: High-protein foods like eggs are more filling than other sources. Researchers found that eating this food for breakfast inhibits ghrelin, the hunger hormone, reducing how much you eat in subsequent meals and overall.
- Keeps you full: Eggs also promote satiety—the feeling of fullness after eating—longer than carbohydrate breakfasts. This is largely because they’re high in protein, which takes longer for your body to digest.
- Manages blood sugar: The protein in eggs also makes them a low-glycemic index food, meaning they don’t cause spikes in blood sugar. They can help prevent the hunger and food cravings caused by these rapid rises.
A typical serving of two large grade A eggs provides:
- Calories: 143
- Protein: 12.4 g
- Total fat: 9.96 g
- Saturated fat: 3.2 g
- Monounsaturated fat: 3.63 g
- Polyunsaturated fat: 1.82 g
- Cholesterol: 411 mg
- Carbohydrates: 0.96 g
- Calcium: 48 mg, 5.8% of the recommended daily value (DV) for adults
- Iron: 1.67 mg, 9.2 to 20.8 of DV
- Magnesium: 11.4 mg, 2.8 to 3.5% of DV
- Phosphorus: 184 mg, 26.2% of DV
- Potassium: 184 mg, 5.4 to 7% of DV
- Sodium: 129 mg, 5.6% of DV
- Vitamin A: 180 micrograms (mcg), 20 to 25.7% of DV
- Vitamin B12: 1.02 mcg, 42.5% of DV
- Vitamin D: 2.46 mcg, 16.4% of DV
The American Heart Association notes that most people can eat an egg each day as part of a heart-healthy diet low in saturated fat. But people with high cholesterol or cardiac conditions or who plan to eat large amounts of eggs daily may want to discuss their risks with a healthcare provider.
While eggs are a whole-food source of high-quality protein, they should not be your only source of protein. Consider poultry, fish, seafood, lean meats, dairy products, and plant-based sources such as soy, other legumes, nuts, and seeds.
