Are Eggs Good for Weight Loss?

Are Eggs Good for Weight Loss featured image

Losing weight invariably means eating less and exercising more. That’s how you create the calorie deficit that forces your body to burn fat for fuel. After all, fat is stored calories, and if you aren’t eating less and moving more, your body has no reason to tap into those energy reserves.

No calorie deficit? No weight loss. Period.

There are lots of workouts and diets that can help you lose weight, but instead of following programs designed by others, a lot of people do better on plans they’ve created for themselves.

That’s because humans tend to rebel against being told what to do and, by designing your own weight loss workout and diet, you’re more likely to build it around things you like doing. That’s something that an off the peg diet or workout plan cannot do.

If you are creating your own weight loss diet, you’ll need to learn a little about the nutritional value of foods, so you can decide what to include in your meals.

In this article, we answer the question, are eggs good for weight loss?

Are Eggs Good for Weight Loss

What Are Eggs?

white eggs Eggs are laid by female animals and are the precursor to many forms of life.

They’re made up of seven different parts: the shell, membranes, the albumen (white), the yolk (yellow), the chalazae, the germinal disc, and the air sac.

Each of these parts serves a specific purpose.

The most commonly consumed type of eggs come from hens (chickens), and that’s the focus of this article, but other types of edible eggs include:

  • Duck
  • Quail
  • Goose
  • Emu
  • Pheasant
  • Easter (!)

Eggs usually have one yolk per shell, but double yolks are not uncommon.

Eggs can be cooked in various ways, including scrambled, poached, fried, boiled, and as omelets. They are also a common ingredient in many other foods. Eggs can be eaten raw, too, although this is generally not recommended because of the increased risk of salmonella poisoning.

Nutritional Information

Eggs are a very complete food and contain a wide range of beneficial nutrients. The breakdown of one 50-gram (medium-sized) egg is:

  • 70 calories
  • Protein 6 grams
  • Carbohydrate 0.5 grams
  • Fat 5.3 grams
  • Cholesterol 185mg

Eggs also contain the following vitamins and minerals in abundance:

  • Vitamin A
  • Thiamine (B1)
  • Riboflavin (B2)
  • Pantothenic acid (B5)
  • Vitamin B6
  • Folate (B9)
  • Vitamin B12
  • Choline
  • Vitamin D
  • Vitamin E
  • Calcium
  • Iron
  • Magnesium
  • Phosphorus
  • Potassium
  • Sodium
  • Zinc

Eggs and Weight Loss

fried eggs in a panSo, how do eggs help you lose weight? Good question; let’s count the ways…

Low In Calories

Most people only eat 2-3 eggs in a single sitting. At only 70 calories per egg, that means an egg-based meal will probably be low in calories.

Try eating three scrambled eggs for breakfast for a low-calorie, nutritious but filling start to the day.


Protein and fat are very filling. Eating eggs delays gastric emptying, which means they stay in your stomach for longer.

In addition, protein has a high thermal effect, which means eating eggs will elevate your metabolism.

Easy To Prepare

A lot of people eat unhealthily because processed, high-calorie foods are quick and easy to prepare.

Eggs are the excuse-free weight loss-friendly food because they take minutes to cook and are also very cheap.

This makes them ideal for anyone who wants to eat healthily, consume fewer calories, but doesn’t have the time to cook or the money to spend on more exotic ingredients. Eggs are also readily available.


There are lots of different ways to prepare eggs, from scrambled to fried to omelets. Because of this, eating eggs never needs to be boring, and you can easily liven up an egg-based meal with herbs, spices, vegetables, or the condiment of your choice, such as sweet chili or hot sauce.

Additional Benefits of Eating Eggs

Eggs aren’t just helpful for weight loss; they have some important health benefits too:

Eggs help raise HDL “good” cholesterol – HDL stands for high-density lipoprotein and is a carrier protein that helps lower your LDL “bad” cholesterol levels.

High HDL and low LDL levels are linked to better cardiovascular health and a lower risk of heart disease, heart attacks, and stroke.

Healthier Cell Membranes

The membrane of a cell is its outer, protective layer. Eggs contain choline, which is a nutrient most people consume too little of.

Your body uses choline to make stronger cell membranes, which helps protect the cells from things like toxins and free radical damage, both of which can cause inflammation and chronic illness.

Good For Your Eyes

Eggs contain an abundance of lutein and zeaxanthin. These substances are antioxidants linked to better eye health. Consuming adequate amounts of both of these substances can help lower your risk of cataracts and macular degeneration. The yolks are the principal place these antioxidants occur.

Faster Recovery After Exercise

Eggs are an excellent source of amino acids and complete protein. In fact, egg protein is so well regarded that the protein to which all others are compared. Consuming protein after exercise can help speed up recovery, and the amino acid ratios in eggs are perfect for building muscle repair and growth.

More Stable Blood Glucose

Unlike things like breakfast cereals, bran muffins, and wheat toast, eggs will not raise your blood glucose. This is good for weight loss and your energy levels. Eggs are also a good food for diabetics.


There is no such thing as a perfect food, but eggs come pretty close! The disadvantages of eating eggs are:

Egg Allergies

Some people are allergic to eggs. This is more common in infants and children, and many people “grow out” of egg allergies as they get older. Symptoms of an egg allergy include:

  • Skin inflammation or hives
  • Nasal congestion, runny nose, and sneezing
  • Digestive upsets, cramps, nausea, and vomiting
  • Asthma signs and symptoms including coughing, wheezing, chest tightness, or shortness of breath

Not Vegan-Friendly

Vegans do not consume any animal foods, and that includes eggs. Depending on dietary strictness, some vegetarians may avoid eggs too. While eggs are not living things, as they have yet to be fertilized and born, some vegetarians prefer not to eat them.

heart shaped fried egg in a plateHealth Concerns

Some people believe that the high cholesterol levels in eggs can increase the risk of heart disease. Very few studies support this view.

Your body produces around 1500mg of cholesterol per day, and if you eat foods that are high in cholesterol, your body simply makes less.

In fact, eating eggs daily can cause an increase in good HDL cholesterol and a decrease in bad LDL cholesterol.

That said, if your doctor tells you to eat fewer eggs, you should probably take his advice.

However, it’s worth noting that most of the cholesterol in eggs is in the yolks, so you could try eating fewer egg yolks and more whites if you want to reduce your dietary cholesterol intake.

Bottom Line

Humans have been eating eggs for about as long as they’ve been able to scavenge them. They’re a valuable food source loaded with protein, healthy fats, and an abundance of beneficial vitamins and minerals.

Eggs are a very useful weight-loss food. They’re low in calories, filling and can help boost your metabolism and stabilize your blood sugar. Ready in minutes, you can cook eggs in various ways, so eating them need never be boring. Eggs are also cheap.

Some people are concerned about the long-term health impact of eating lots of eggs, but no studies support these worries. In fact, eating eggs is usually shown to be very healthy and can actually improve rather than damage cardiac health.

Not all eggs are created equal, and if you’re going to eat eggs regularly, it makes sense to consume the best eggs you can afford. Free-range, organic eggs are invariably healthier than eggs from battery hens. They usually taste better too.

Eggs can also be a source of salmonella if they are old, stored incorrectly, or eaten raw. Buy fresh eggs, use them before their best-by date, and cook before eating. Cooking eggs also makes the protein more digestible.

If you want to lose weight, eggs can help, especially when consumed as part of a calorie-controlled diet and alongside a sensible workout plan.