How Many Eggs You Should Be Eating If You're Over 50

Eggs are often touted as a superfood. Dubbed the healthiest food you'll find on earth by Healthline, they're packed with nutrients like vitamin A, selenium, and a variety of B vitamins. However, if you've already turned 50, you might wonder how often you should consume eggs. Are they okay to eat daily? Or should eggs become a food that you eat judiciously and occasionally?

When people reach their 50s, many nutritional experts advise limiting or eliminating certain foods. For instance, the AARP recommends cutting out (or nearly cutting out) salty, sugary, and overly processed foods for those 50 and older. Similarly, WebMD warns adults over 50 of the downsides of eating "bad" carbohydrate-loaded white bread and white pasta.

But do eggs fall into the category of foods to be wary of? Nope. On the contrary, eggs tend to receive high marks for their nutritional value. That doesn't mean you should necessarily eat them at every meal. Like all healthy ingredients, they are best enjoyed alongside other nutrient-packed foods. Plus, you may want to weigh whether or not you feel that eggs are necessary based on your favorite menus and recipes. But overall, they get a thumbs-up.

A 2023 review published in Nutrients supports consuming at least one egg per day to improve overall health. The reviewers noted that "from a nutritional perspective, 7–14 eggs/week within a varied and balanced diet could be beneficial for most of the population in terms of increasing nutrient density and providing high-quality protein which can protect lean body mass and improve the satiating quality of meals."

Tony Castillo, an elite sports dietitian who has partnered with the Incredible Egg, says that the right number of eggs to eat after you turn 50 varies from person to person. "According to the American Heart Association, healthy people can include an average of seven eggs per week as part of a heart-healthy diet." However, Castillo has two caveats to that suggestion. "For older adults with normal cholesterol, two eggs per day is acceptable as part of a heart-healthy dietary pattern." As for vegetarians, Castillo says that they are free to increase their egg intake, but moderation is key.

Though egg-heavy diets exist, they lack the nutritional dimension your body craves — and as Medical News Today explains, those types of restrictive diets lack digestion-friendly fiber as well.

While you don't need to scale back on eggs just because you've celebrated your 50th birthday, this doesn't mean that you should go forward and eat eggs without occasionally re-examining if they might be causing problems. As the Mayo Clinic notes, egg allergies (though unusual) can happen to people later in life. Therefore, it's best to be on the lookout for any signs that you may be developing a sensitivity to eggs, such as an upset stomach or a mild topical rash.

Likewise, be aware that how you cook your eggs is essential to getting the most positive impact from them. In an interview with the Cleveland Clinic, registered dietitian Susan Campbell, talks about issues associated with how eggs are prepared. In Campbell's opinion, it's best to avoid "adding additional animal fats like butter, bacon grease and lard" due to their saturated fat content. In their place, Campbell recommends fats like olive oil or plant-based oil. That way, you can get the nutritional value from each egg you eat without putting yourself at risk by consuming an excess of saturated fats.