Egg Myths That Just Need to Crack: Separating Fact from Fiction

Eggs have been praised, blamed, and everything in between. Once vilified for their cholesterol content and now embraced as a superfood, it’s no wonder people are confused. Let's clear the air and bust the most persistent myths about eggs—so you can enjoy your breakfast without the side of guilt.

🧠 MYTH 1: “Eggs Will Spike Your Cholesterol and Hurt Your Heart”

The Reality:
For years, eggs were avoided like the plague by anyone worried about cholesterol. But modern research tells a different story. While one large egg contains around 186 mg of cholesterol (mostly in the yolk), multiple studies show that for most people, dietary cholesterol has minimal impact on blood cholesterol levels.

Instead, it’s saturated and trans fats that have a much bigger effect on your heart health. In fact, eggs can even raise HDL (“good”) cholesterol, which helps reduce your risk of heart disease. Unless you have a genetic condition like familial hypercholesterolemia, an egg a day won’t hurt—in fact, it may help.

🍳 MYTH 2: “Skip the Yolk—It’s the Unhealthy Part”

The Reality:
Sure, the egg white is high in protein and low in calories, but the yolk is a nutrient powerhouse. That yellow center holds:

• Choline – essential for brain and nervous system function

• Vitamin D – supports bone health and immune function

• B vitamins – help with energy metabolism

• Healthy fats – support hormone function and satiety

• Lutein and Zeaxanthin – antioxidants that protect eye health

So if you're tossing the yolk, you’re missing out on much more than just flavor.

📆 MYTH 3: “You Shouldn’t Eat Eggs Every Day”

The Reality:
The idea that eating eggs daily is harmful is outdated. Most healthy people can enjoy one to two eggs a day without increasing their risk of heart disease. A study published in The American Journal of Clinical Nutrition even showed that daily egg consumption had no significant effect on heart disease risk in healthy adults.

As with all foods, balance is key. But eggs, when eaten as part of a whole-foods diet, are more friend than foe.

🐔 MYTH 4: “Brown Eggs Are Healthier Than White Eggs”

The Reality:
Let’s crack this one wide open—shell color doesn’t determine nutrition. The difference between brown and white eggs lies solely in the breed of the hen. Brown hens lay brown eggs, white hens lay white ones.

Nutritional value only changes based on the hen’s diet and lifestyle. For example, pasture-raised or omega-3 enriched eggs may offer more healthy fats or vitamins—but color has nothing to do with it.

🥄 MYTH 5: “Raw Eggs Are More Nutritious”

The Reality:
Raw eggs aren’t just less effective—they’re riskier. Your body actually absorbs more protein from cooked eggs (up to 91%) compared to raw eggs (around 50%). Plus, raw eggs carry a small risk of salmonella, which can lead to serious illness—especially in children, pregnant people, and those with weakened immune systems.

Stick with poached, boiled, scrambled, or even over-easy if you want the most nutrition with the least risk.

✅ Final Scramble: Why Eggs Deserve a Place on Your Plate

Eggs are:

• A complete protein source (all 9 essential amino acids)

• Low-cost and widely accessible

• Great for muscle repair, brain health, and satiety

• Easy to cook and endlessly versatile

So let’s stop fearing the egg and start celebrating it as a nutritional MVP. Whether you like them boiled, scrambled, or as an omelet masterpiece—eggs are here to nourish, not harm.

Need help building a balanced meal plan that works with your goals?
Book a free session with HBR Personal Training and let’s tailor your nutrition for strength, energy, and long-term success.