This article has been Fact-Checked by Kendall Kennedy MS, RD, RYT
Some people claim eggs give you heart attacks. Others say it’s one of the most healthy foods there is. Are eggs good for weight loss?
Eggs are a relatively cheap food, available to most people. On top of that they are pretty tasty too.
Micronutrients in eggs
The first thing to look at is the amount of micronutrients in eggs.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of egg provides you with approximately (1):
- Selenium: 44% of the DV (Daily Value)
- Riboflavin: 30%
- Vitamin B12: 19%
- Vitamin B5: 14%
- Vitamin A: 12%
- Folate: 11%
And a few other micronutrients in smaller amounts. The amount of micronutrients in eggs is very nice. Eggs are a pretty nutrient-dense food. 100 grams comes down to about 2 large eggs.
Protein in eggs for weight loss
Another thing in food that can help you on your weight loss journey is the amount of protein in it.
Eggs contains about 12.6 grams of protein per 100 grams. To compare, there are about 25.4 grams per 100 grams in salmon (3).
Eggs are a decent source of protein. Certainly for vegetarians who have trouble finding good protein sources.
Eating enough protein will also help you prevent muscle loss. Since, muscle helps you burn extra calories throughout the day this is a big plus for protein and eggs for weight loss.
Do keep in mind that overdoing it with protein isn’t good either.
Should you add eggs to your weight loss diet?
You still need a final piece of the puzzle. The amount of calories in eggs.
Boiled eggs contain about 155 calories per 100 gram (about 2 large eggs). 4.5 of these calories come from the carbohydrates (1.1 g per 100 grams).
Eggs are certainly low carb diet approved.
In general, the amount of calories in eggs is medium. More than most fruits and vegetables but less than for example almonds.
Eggs are certainly weight loss friendly. They can provide you with a lot of extra vitamins and minerals without too many calories. On top of that the protein will help you feel fuller.
They are a great breakfast food but you can also eat them at lunch or dinner.
While they are pretty healthy, eggs don’t contain enough nutrients to build a whole diet around it so it might be smart to stay away from crazy eating plans like the egg diet.
How many eggs can you eat a day to lose weight?
For most people it is ok to consume up to 3 eggs a day to lose weight without any problems.
It’s true that for a long time eggs were considered to be bad for your heart because of their cholesterol content. However, the more this gets investigated, the less researchers are certain about dietary cholesterol playing any part in heart disease (3).
If you or members of your family have a history of high cholesterol you might want to avoid eggs anyway.
How do you cook eggs to lose weight?
The way you prepare eggs can have an impact on the amount of calories too.
Cooking them or baking them with cooking oils can add extra calories to your diet, even if it comes from healthy oils like for example olive oil.
If you want to avoid adding extra calories to your eggs while preparing them, boiling or poaching them are the recommended methods. This way you get all the boiled egg benefits without the extra calories.
One study with 30 women compared how filling an egg breakfast was compared to an equal calorie and weight bagel.
This study found that the egg breakfast was more filling. The women also automatically consumed less calories during the day (4).
Another study did the same comparison but with 152 men and women. They had to consume the breakfasts for at least 5 days a week. This time they were also divided into people on a calorie deficit and people not on a diet.
This one found a weight loss difference between the diet groups but no significant difference between the non-diet groups (5).