ClosePhoto:Photo: Thai Liang Lim / Getty ImagesWhether you eat them boiled, scrambled or over-easy, eggs are a favorite breakfast staple for many people. But if an egg (or a few) is a part of your daily diet, you may wonder if eating them can help you lose weight. After all, eggs are full of protein, a nutrient thatmay contribute to a healthy weight. So, can eating eggs be part of a healthy weight-loss plan?Read on to learn if eating eggs helps with weight loss, how to incorporate them into a balanced eating plan, and how many eggs you should eat daily.Does Eating Eggs Help You Lose Weight?Weight loss is a result of gradual behavior changes. A calorie deficit is necessary for weight loss, but it’s not the only factor that comes into play. Eating more protein and fiber, exercising, eating regularly throughout the day, and taking time to slow down and enjoy your meals all play a role in weight loss. All in all, losing weight rarely comes down to one thing, like eating a particular food.Adding eggs to your diet without any other lifestyle changes will not result in weight loss. Yet, incorporating eggs into a healthy diet may support your weight-loss goals. For instance, research reveals that eating eggs instead of cereal for breakfast increased post-meal satiety, meaning that the eggs kept people fuller longer, helping them eat less later on in the day. Why? The protein in eggs takes a long time to digest, which may keep you satisfied longer than quickly digested carbohydrates. So, eating eggs might reduce hunger and help you eat less overall.The #1 Habit You Should Break to Lose Weight, According to a DietitianWhy Eggs Are Good for Weight LossAlthough eating eggs isn’t the only requirement for weight loss, adding them to your diet might help. Here are a few reasons eggs may be compatible with a healthy weight.High in ProteinA large egg contains 6 grams of protein, which may aid in weight management.However, protein on its own won’t help you lose weight. For instance, research finds that eating eggs may help with weight loss, but only when combined with a calorie-restricted diet.Low in CaloriesNot only are eggs a high-quality source of protein, they contain only 70 calories each.Two eggs have less than 150 calories and 12 grams of filling protein. Include them in your breakfast with some whole grains, like oatmeal or whole-wheat bread, and colorful fruits or veggies for a healthy, filling meal. Or ditch your usual protein bar snack and eat two hard-boiled eggs instead.Affordable and ConvenientAlthough the price of eggs is rising, they are still one of the cheapest proteins on grocery store shelves and are available at almost any supermarket. Plus, eggs are easy to cook—you can scramble one in a few minutes flat. Lastly, hard-boiled eggs are a portable protein for healthy snacking.Tips for Incorporating Eggs into a Balanced DietWhat happens to your bodywhen you eat eggs every day? Lots of good things, like healthier skin, bones, vision, brain and heart health. Eggs are synonymous with breakfast, but they can also be a healthy part of any meal.Here are some tasty ways to include eggs throughout the day:For breakfast:The egg options for breakfast are endless. Start your day with simpleSpinach & Feta Mug Scrambled Eggs,Shakshuka, a savory oatmeal bowl, orAvocado Toast with Jammy Eggs. Or, try one of these50 omelet ideas.For lunch:Egg saladis an easy prep-ahead and portable meal, but aHam & Spinach Quicheis also a tasty lunch option. Eggs are also a great way to pump up the protein in asalad.For dinner:Eggs make a satisfying topper for a noodle bowl, likeramen. They’re also a genius way to add protein to pasta, like thisEasy Pea & Spinach Carbonara.Or, for a really simple dinner, try these3-Ingredient Bell Pepper & Cheese Egg Cups.Frequently Asked QuestionsThere’s no definitive research to say exactly how many eggs you should eat to lose weight. However, research reveals that including them in a low-calorie diet may help with weight loss.Two eggs offer 12 grams of filling protein for about 140 calories, making them a fantastic high-protein ingredient to add to a well-balanced meal.Eggs are a great protein source, yet they do contain cholesterol (207 mg per large egg).While 1 or 2 eggs a day is OK for most people, eating 4 each day might be too much. The American Heart Association says eating 1 egg per day as part of a healthy diet is fine for most people.Eggs on their own will not reduce belly fat. But research reveals that eating eggs as part of a healthy diet may help you stay full longer, which might help you lose weight overall.That’s why they’re one ofthe best breakfast foods for weight loss.The Bottom LineEggs are convenient, affordable, versatile and easy to cook. And their protein can help you stay full, so they might help you lose weight. However, weight loss isn’t about one single food. It’s about your diet and lifestyle as a whole. If you’re trying to lose weight, go ahead and scramble up an egg or two. It’s the ultimate healthy fast food!Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.B Keogh J, M Clifton P.Energy intake and satiety responses of eggs for breakfast in overweight and obese adults-A crossover study.Int J Environ Res Public Health. 2020;17(15):5583. doi: 10.3390/ijerph17155583U.S. Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg wholeEmrani AS, Beigrezaei S, Zademohammadi F, Salehi-Abargouei A.The effect of whole egg consumption on weight and body composition in adults: A systematic review and meta-analysis of clinical trials.Syst Rev.2023;12(1):125. doi:10.1186/s13643-023-02277-3American Heart Association.Are Eggs Good for You or Not?
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Photo:Photo: Thai Liang Lim / Getty Images
Photo: Thai Liang Lim / Getty Images
Whether you eat them boiled, scrambled or over-easy, eggs are a favorite breakfast staple for many people. But if an egg (or a few) is a part of your daily diet, you may wonder if eating them can help you lose weight. After all, eggs are full of protein, a nutrient thatmay contribute to a healthy weight. So, can eating eggs be part of a healthy weight-loss plan?Read on to learn if eating eggs helps with weight loss, how to incorporate them into a balanced eating plan, and how many eggs you should eat daily.Does Eating Eggs Help You Lose Weight?Weight loss is a result of gradual behavior changes. A calorie deficit is necessary for weight loss, but it’s not the only factor that comes into play. Eating more protein and fiber, exercising, eating regularly throughout the day, and taking time to slow down and enjoy your meals all play a role in weight loss. All in all, losing weight rarely comes down to one thing, like eating a particular food.Adding eggs to your diet without any other lifestyle changes will not result in weight loss. Yet, incorporating eggs into a healthy diet may support your weight-loss goals. For instance, research reveals that eating eggs instead of cereal for breakfast increased post-meal satiety, meaning that the eggs kept people fuller longer, helping them eat less later on in the day. Why? The protein in eggs takes a long time to digest, which may keep you satisfied longer than quickly digested carbohydrates. So, eating eggs might reduce hunger and help you eat less overall.The #1 Habit You Should Break to Lose Weight, According to a DietitianWhy Eggs Are Good for Weight LossAlthough eating eggs isn’t the only requirement for weight loss, adding them to your diet might help. Here are a few reasons eggs may be compatible with a healthy weight.High in ProteinA large egg contains 6 grams of protein, which may aid in weight management.However, protein on its own won’t help you lose weight. For instance, research finds that eating eggs may help with weight loss, but only when combined with a calorie-restricted diet.Low in CaloriesNot only are eggs a high-quality source of protein, they contain only 70 calories each.Two eggs have less than 150 calories and 12 grams of filling protein. Include them in your breakfast with some whole grains, like oatmeal or whole-wheat bread, and colorful fruits or veggies for a healthy, filling meal. Or ditch your usual protein bar snack and eat two hard-boiled eggs instead.Affordable and ConvenientAlthough the price of eggs is rising, they are still one of the cheapest proteins on grocery store shelves and are available at almost any supermarket. Plus, eggs are easy to cook—you can scramble one in a few minutes flat. Lastly, hard-boiled eggs are a portable protein for healthy snacking.Tips for Incorporating Eggs into a Balanced DietWhat happens to your bodywhen you eat eggs every day? Lots of good things, like healthier skin, bones, vision, brain and heart health. Eggs are synonymous with breakfast, but they can also be a healthy part of any meal.Here are some tasty ways to include eggs throughout the day:For breakfast:The egg options for breakfast are endless. Start your day with simpleSpinach & Feta Mug Scrambled Eggs,Shakshuka, a savory oatmeal bowl, orAvocado Toast with Jammy Eggs. Or, try one of these50 omelet ideas.For lunch:Egg saladis an easy prep-ahead and portable meal, but aHam & Spinach Quicheis also a tasty lunch option. Eggs are also a great way to pump up the protein in asalad.For dinner:Eggs make a satisfying topper for a noodle bowl, likeramen. They’re also a genius way to add protein to pasta, like thisEasy Pea & Spinach Carbonara.Or, for a really simple dinner, try these3-Ingredient Bell Pepper & Cheese Egg Cups.Frequently Asked QuestionsThere’s no definitive research to say exactly how many eggs you should eat to lose weight. However, research reveals that including them in a low-calorie diet may help with weight loss.Two eggs offer 12 grams of filling protein for about 140 calories, making them a fantastic high-protein ingredient to add to a well-balanced meal.Eggs are a great protein source, yet they do contain cholesterol (207 mg per large egg).While 1 or 2 eggs a day is OK for most people, eating 4 each day might be too much. The American Heart Association says eating 1 egg per day as part of a healthy diet is fine for most people.Eggs on their own will not reduce belly fat. But research reveals that eating eggs as part of a healthy diet may help you stay full longer, which might help you lose weight overall.That’s why they’re one ofthe best breakfast foods for weight loss.The Bottom LineEggs are convenient, affordable, versatile and easy to cook. And their protein can help you stay full, so they might help you lose weight. However, weight loss isn’t about one single food. It’s about your diet and lifestyle as a whole. If you’re trying to lose weight, go ahead and scramble up an egg or two. It’s the ultimate healthy fast food!Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.B Keogh J, M Clifton P.Energy intake and satiety responses of eggs for breakfast in overweight and obese adults-A crossover study.Int J Environ Res Public Health. 2020;17(15):5583. doi: 10.3390/ijerph17155583U.S. Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg wholeEmrani AS, Beigrezaei S, Zademohammadi F, Salehi-Abargouei A.The effect of whole egg consumption on weight and body composition in adults: A systematic review and meta-analysis of clinical trials.Syst Rev.2023;12(1):125. doi:10.1186/s13643-023-02277-3American Heart Association.Are Eggs Good for You or Not?
Whether you eat them boiled, scrambled or over-easy, eggs are a favorite breakfast staple for many people. But if an egg (or a few) is a part of your daily diet, you may wonder if eating them can help you lose weight. After all, eggs are full of protein, a nutrient thatmay contribute to a healthy weight. So, can eating eggs be part of a healthy weight-loss plan?Read on to learn if eating eggs helps with weight loss, how to incorporate them into a balanced eating plan, and how many eggs you should eat daily.Does Eating Eggs Help You Lose Weight?Weight loss is a result of gradual behavior changes. A calorie deficit is necessary for weight loss, but it’s not the only factor that comes into play. Eating more protein and fiber, exercising, eating regularly throughout the day, and taking time to slow down and enjoy your meals all play a role in weight loss. All in all, losing weight rarely comes down to one thing, like eating a particular food.Adding eggs to your diet without any other lifestyle changes will not result in weight loss. Yet, incorporating eggs into a healthy diet may support your weight-loss goals. For instance, research reveals that eating eggs instead of cereal for breakfast increased post-meal satiety, meaning that the eggs kept people fuller longer, helping them eat less later on in the day. Why? The protein in eggs takes a long time to digest, which may keep you satisfied longer than quickly digested carbohydrates. So, eating eggs might reduce hunger and help you eat less overall.The #1 Habit You Should Break to Lose Weight, According to a DietitianWhy Eggs Are Good for Weight LossAlthough eating eggs isn’t the only requirement for weight loss, adding them to your diet might help. Here are a few reasons eggs may be compatible with a healthy weight.High in ProteinA large egg contains 6 grams of protein, which may aid in weight management.However, protein on its own won’t help you lose weight. For instance, research finds that eating eggs may help with weight loss, but only when combined with a calorie-restricted diet.Low in CaloriesNot only are eggs a high-quality source of protein, they contain only 70 calories each.Two eggs have less than 150 calories and 12 grams of filling protein. Include them in your breakfast with some whole grains, like oatmeal or whole-wheat bread, and colorful fruits or veggies for a healthy, filling meal. Or ditch your usual protein bar snack and eat two hard-boiled eggs instead.Affordable and ConvenientAlthough the price of eggs is rising, they are still one of the cheapest proteins on grocery store shelves and are available at almost any supermarket. Plus, eggs are easy to cook—you can scramble one in a few minutes flat. Lastly, hard-boiled eggs are a portable protein for healthy snacking.Tips for Incorporating Eggs into a Balanced DietWhat happens to your bodywhen you eat eggs every day? Lots of good things, like healthier skin, bones, vision, brain and heart health. Eggs are synonymous with breakfast, but they can also be a healthy part of any meal.Here are some tasty ways to include eggs throughout the day:For breakfast:The egg options for breakfast are endless. Start your day with simpleSpinach & Feta Mug Scrambled Eggs,Shakshuka, a savory oatmeal bowl, orAvocado Toast with Jammy Eggs. Or, try one of these50 omelet ideas.For lunch:Egg saladis an easy prep-ahead and portable meal, but aHam & Spinach Quicheis also a tasty lunch option. Eggs are also a great way to pump up the protein in asalad.For dinner:Eggs make a satisfying topper for a noodle bowl, likeramen. They’re also a genius way to add protein to pasta, like thisEasy Pea & Spinach Carbonara.Or, for a really simple dinner, try these3-Ingredient Bell Pepper & Cheese Egg Cups.Frequently Asked QuestionsThere’s no definitive research to say exactly how many eggs you should eat to lose weight. However, research reveals that including them in a low-calorie diet may help with weight loss.Two eggs offer 12 grams of filling protein for about 140 calories, making them a fantastic high-protein ingredient to add to a well-balanced meal.Eggs are a great protein source, yet they do contain cholesterol (207 mg per large egg).While 1 or 2 eggs a day is OK for most people, eating 4 each day might be too much. The American Heart Association says eating 1 egg per day as part of a healthy diet is fine for most people.Eggs on their own will not reduce belly fat. But research reveals that eating eggs as part of a healthy diet may help you stay full longer, which might help you lose weight overall.That’s why they’re one ofthe best breakfast foods for weight loss.The Bottom LineEggs are convenient, affordable, versatile and easy to cook. And their protein can help you stay full, so they might help you lose weight. However, weight loss isn’t about one single food. It’s about your diet and lifestyle as a whole. If you’re trying to lose weight, go ahead and scramble up an egg or two. It’s the ultimate healthy fast food!
Whether you eat them boiled, scrambled or over-easy, eggs are a favorite breakfast staple for many people. But if an egg (or a few) is a part of your daily diet, you may wonder if eating them can help you lose weight. After all, eggs are full of protein, a nutrient thatmay contribute to a healthy weight. So, can eating eggs be part of a healthy weight-loss plan?
Read on to learn if eating eggs helps with weight loss, how to incorporate them into a balanced eating plan, and how many eggs you should eat daily.
Does Eating Eggs Help You Lose Weight?
Weight loss is a result of gradual behavior changes. A calorie deficit is necessary for weight loss, but it’s not the only factor that comes into play. Eating more protein and fiber, exercising, eating regularly throughout the day, and taking time to slow down and enjoy your meals all play a role in weight loss. All in all, losing weight rarely comes down to one thing, like eating a particular food.
Adding eggs to your diet without any other lifestyle changes will not result in weight loss. Yet, incorporating eggs into a healthy diet may support your weight-loss goals. For instance, research reveals that eating eggs instead of cereal for breakfast increased post-meal satiety, meaning that the eggs kept people fuller longer, helping them eat less later on in the day. Why? The protein in eggs takes a long time to digest, which may keep you satisfied longer than quickly digested carbohydrates. So, eating eggs might reduce hunger and help you eat less overall.
The #1 Habit You Should Break to Lose Weight, According to a Dietitian
Why Eggs Are Good for Weight Loss
Although eating eggs isn’t the only requirement for weight loss, adding them to your diet might help. Here are a few reasons eggs may be compatible with a healthy weight.
High in Protein
A large egg contains 6 grams of protein, which may aid in weight management.However, protein on its own won’t help you lose weight. For instance, research finds that eating eggs may help with weight loss, but only when combined with a calorie-restricted diet.
Low in Calories
Not only are eggs a high-quality source of protein, they contain only 70 calories each.Two eggs have less than 150 calories and 12 grams of filling protein. Include them in your breakfast with some whole grains, like oatmeal or whole-wheat bread, and colorful fruits or veggies for a healthy, filling meal. Or ditch your usual protein bar snack and eat two hard-boiled eggs instead.
Affordable and Convenient
Although the price of eggs is rising, they are still one of the cheapest proteins on grocery store shelves and are available at almost any supermarket. Plus, eggs are easy to cook—you can scramble one in a few minutes flat. Lastly, hard-boiled eggs are a portable protein for healthy snacking.
Tips for Incorporating Eggs into a Balanced Diet
What happens to your bodywhen you eat eggs every day? Lots of good things, like healthier skin, bones, vision, brain and heart health. Eggs are synonymous with breakfast, but they can also be a healthy part of any meal.
Here are some tasty ways to include eggs throughout the day:
Frequently Asked QuestionsThere’s no definitive research to say exactly how many eggs you should eat to lose weight. However, research reveals that including them in a low-calorie diet may help with weight loss.Two eggs offer 12 grams of filling protein for about 140 calories, making them a fantastic high-protein ingredient to add to a well-balanced meal.Eggs are a great protein source, yet they do contain cholesterol (207 mg per large egg).While 1 or 2 eggs a day is OK for most people, eating 4 each day might be too much. The American Heart Association says eating 1 egg per day as part of a healthy diet is fine for most people.Eggs on their own will not reduce belly fat. But research reveals that eating eggs as part of a healthy diet may help you stay full longer, which might help you lose weight overall.That’s why they’re one ofthe best breakfast foods for weight loss.
Frequently Asked Questions
There’s no definitive research to say exactly how many eggs you should eat to lose weight. However, research reveals that including them in a low-calorie diet may help with weight loss.Two eggs offer 12 grams of filling protein for about 140 calories, making them a fantastic high-protein ingredient to add to a well-balanced meal.
Eggs are a great protein source, yet they do contain cholesterol (207 mg per large egg).While 1 or 2 eggs a day is OK for most people, eating 4 each day might be too much. The American Heart Association says eating 1 egg per day as part of a healthy diet is fine for most people.
Eggs on their own will not reduce belly fat. But research reveals that eating eggs as part of a healthy diet may help you stay full longer, which might help you lose weight overall.That’s why they’re one ofthe best breakfast foods for weight loss.
The Bottom Line
Eggs are convenient, affordable, versatile and easy to cook. And their protein can help you stay full, so they might help you lose weight. However, weight loss isn’t about one single food. It’s about your diet and lifestyle as a whole. If you’re trying to lose weight, go ahead and scramble up an egg or two. It’s the ultimate healthy fast food!
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.B Keogh J, M Clifton P.Energy intake and satiety responses of eggs for breakfast in overweight and obese adults-A crossover study.Int J Environ Res Public Health. 2020;17(15):5583. doi: 10.3390/ijerph17155583U.S. Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg wholeEmrani AS, Beigrezaei S, Zademohammadi F, Salehi-Abargouei A.The effect of whole egg consumption on weight and body composition in adults: A systematic review and meta-analysis of clinical trials.Syst Rev.2023;12(1):125. doi:10.1186/s13643-023-02277-3American Heart Association.Are Eggs Good for You or Not?
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.B Keogh J, M Clifton P.Energy intake and satiety responses of eggs for breakfast in overweight and obese adults-A crossover study.Int J Environ Res Public Health. 2020;17(15):5583. doi: 10.3390/ijerph17155583U.S. Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg wholeEmrani AS, Beigrezaei S, Zademohammadi F, Salehi-Abargouei A.The effect of whole egg consumption on weight and body composition in adults: A systematic review and meta-analysis of clinical trials.Syst Rev.2023;12(1):125. doi:10.1186/s13643-023-02277-3American Heart Association.Are Eggs Good for You or Not?
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
B Keogh J, M Clifton P.Energy intake and satiety responses of eggs for breakfast in overweight and obese adults-A crossover study.Int J Environ Res Public Health. 2020;17(15):5583. doi: 10.3390/ijerph17155583U.S. Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg wholeEmrani AS, Beigrezaei S, Zademohammadi F, Salehi-Abargouei A.The effect of whole egg consumption on weight and body composition in adults: A systematic review and meta-analysis of clinical trials.Syst Rev.2023;12(1):125. doi:10.1186/s13643-023-02277-3American Heart Association.Are Eggs Good for You or Not?
B Keogh J, M Clifton P.Energy intake and satiety responses of eggs for breakfast in overweight and obese adults-A crossover study.Int J Environ Res Public Health. 2020;17(15):5583. doi: 10.3390/ijerph17155583
U.S. Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg whole
Emrani AS, Beigrezaei S, Zademohammadi F, Salehi-Abargouei A.The effect of whole egg consumption on weight and body composition in adults: A systematic review and meta-analysis of clinical trials.Syst Rev.2023;12(1):125. doi:10.1186/s13643-023-02277-3
American Heart Association.Are Eggs Good for You or Not?
