Family physician Dr. Lee Sze Hsien has revealed that many patients proudly tell him they eat one boiled egg for breakfast. While he usually responds with a smile and says it is “good,” he admits he often wishes to remind them that one egg is actually far from enough.
Dr. Lee explained that eggs are one of nature’s best sources of high-quality protein, and consuming four to six eggs a day is generally within an acceptable range for most people. Eating just one egg, he said, provides too little protein to meet daily nutritional needs.
In a post shared on his social media page, Dr. Lee described eggs as one of the most nutrient-dense foods found in nature, with few other foods able to match their nutritional profile. Each egg contains approximately six to seven grams of protein, along with fat-soluble vitamins A, D, E and K, B-complex vitamins, and selenium, a mineral that is difficult to obtain from many other foods.
Addressing the common practice of discarding egg yolks due to cholesterol concerns, Dr. Lee said this is a misconception. He explained that while egg whites provide pure protein, the yolk is where most of the egg’s nutritional value lies. Egg yolks are rich in choline, which is essential for cell membrane structure and nerve function, making it especially important for children and older adults.
Although egg yolks are high in cholesterol, they also contain lecithin, which helps emulsify fats and supports metabolism. “Discarding the yolk is, in my view, throwing away most of the egg’s value,” he said.
On daily egg consumption, Dr. Lee referred to the US dietary guidelines, which recommend a protein intake of 1.2 to 1.6 grams per kilogram of body weight. Based on his own weight, he said he could theoretically consume up to 10 eggs a day, but he chooses not to, as eating only eggs would make him too full to consume other nutritious foods. For most people, he said, four to six eggs a day is reasonable.
Dr. Lee also explained why he often advises patients who eat only one boiled egg for breakfast to increase their intake. With just six to seven grams of protein per egg, infants with developing digestive systems and older adults with reduced digestive efficiency may absorb even less than that amount.
However, he cautioned that individuals who are particularly sensitive to dietary cholesterol should still monitor their intake. To understand whether one falls into this category, Dr. Lee recommended regular health screenings and observing how cholesterol levels respond to dietary habits. For those who can afford it, he added that genetic testing related to cholesterol metabolism may provide further guidance.
