There are few foods more controversial than eggs. Once upon a time, it was said that eating an egg was akin to smoking—a totally made-up rumor that’s been totally debunked. But the humble protein powerhouse has never seemed to be able to shake the bad reputation. So Vogue decided to investigate. Are eggs actually bad for you? Or are they good for you? Read on for the answer.

The nutritional properties of eggs

Eggs are often referred to as a nutritional powerhouse. “They’re a rich source of high-quality protein and provide key nutrients like vitamin B₁₂ and iodine that support nerve and thyroid function,” confirms registered dietitian and scientist Emily Leeming, PhD, author of the 2024 book Genius Gut.

Does eating eggs every day affect cholesterol?

“There’s been some confusion in the research around whether the cholesterol in eggs raises your ‘bad’ cholesterol levels, which is a risk factor for heart disease,” Dr. Leeming shares. “But we need to be careful how we interpret those findings. Eggs are often eaten with bacon, sausages, and other processed meats, especially in Western diets, which already raise heart-disease risk, so it’s hard to separate out the effect of the eggs themselves, and any risk may end up being overstated.”

Are eggs healthy?

“Eggs can be part of a healthy way of eating,” says Dr. Leeming. “But what really matters is your overall diet.” That means getting protein from an array of sources—including vegetarian options like sweet potatoes and broccoli—and having an overall balanced diet.

“Eggs have definitely been through the wringer,” jokes Dr. Leeming when I bring up that old smoking rumor. She calls out that those with type 2 diabetes should be slightly more wary of the food, along with anybody who is overconsuming it. “If you’re eating a huge amount of eggs, we need to think about what that might be displacing in the rest of the diet and what foods you’re usually having them with. Is it with bacon and eggs every morning versus with avocado on whole-grain seeded toast? It always comes back to balance and your overall diet.”

So it seems like variety—and balance—really is the right answer here.