Eggs are one of the most popular breakfast foods in the United States. According to consumer data firm Civic Science, one in 10 U.S. adults eats eggs every single day. The age group most likely to be egg eaters? People 55 and older.
Not only are eggs quick and versatile, they’re packed with nutrient density. Eggs contain protein, choline (a nutrient that supports brain health) and vitamin B12 (which also benefits the brain) all in one nice yellow-and-white package.
But eggs also contain cholesterol, which can be confusing not only for people who want to support their cardiovascular health, but also their liver. Scientific research shows that dietary cholesterol can accumulate in the liver and impair liver function.
So what’s the verdict? Is eating eggs beneficial for the liver or not? Parade consulted a hepatologist to find out.
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Are Eggs Good for Liver Health?
According to Dr. Robert S. Brown Jr., MD, MPH, a hepatologist with Weill Cornell Medicine, the connection between eggs and liver health is more complicated than with other foods. There’s no question that fruits, vegetables and plant-based proteins support liver health. There’s also no doubt that alcohol, ultra-processed meat and sugary pastries are detrimental to liver health. But eggs fall somewhere in the middle.
Dr. Brown says that eggs’ satiating protein is one way the food benefits the liver. Not only does protein provide the body with energy, but it helps prevent overeating later. To this point, according to a 2019 study published in the International Journal of Environmental Research and Public Health, people with obesity who had two eggs for breakfast consumed fewer calories throughout the rest of the day than those who had cereal for breakfast.
The choline in eggs also supports the liver. “People with high choline intake tend to have a lower risk of fatty liver. But you can also get choline from other foods, like fish, beans, soy and cruciferous vegetables,” Dr. Brown says.
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The cholesterol in eggs is where it gets tricky. Dr. Brown points out that eggs are high in cholesterol, and high cholesterol forces the liver to work harder and can cause fat buildup.
“Because of this, the answer to whether or not eggs are good for liver health really depends on someone’s overall diet and their metabolic health,” he says, explaining that if someone is in good health and eats a wide variety of nutrient-rich foods, eggs can have a healthy place in their diet. But if someone has high cholesterol, they may want to eat eggs less frequently.
What Happens to Your Liver When You Eat Eggs
If you have metabolic dysfunction-associated steatotic liver disease (MASLD), formally known as non-alcoholic fatty liver disease, or are trying to avoid it, you may wonder how eating eggs impacts your liver. Fortunately, this is something researchers have studied.
One study published in the World Journal of Hepatology included 169 people with MASLD and 782 adults who did not have it. All of the participants were asked how often they ate eggs. Researchers found that people who ate two to three eggs a week were more than three times more likely to have MASLD than those who ate less than two eggs a week.
But Dr. Brown highlights a bigger, more robust study taking into account 1,414 people, which found no association between egg intake and MASLD. In fact, the researchers found that the choline in eggs helped protect against MASLD.
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Why the conflicting data? Dr. Brown reiterates that what one’s entire diet looks like matters; protecting your liver doesn’t come down to one singular food. He also emphasizes that what one’s individual health looks like matters greatly too.
If you have low cholesterol and are in good health, eating an egg or two every day likely isn’t going to be detrimental. But if you have high cholesterol, it’s likely best to eat them more moderately and not every day.
Breakfast Foods That Support Liver Health
Want a breakfast a hepatologist would approve of? Steer clear of simple carbs such as sugary pastries or white bread.
“Sugar is a primary driver of MASLD,” Dr. Brown says, adding that fatty meats like sausage and bacon can put strain on the liver because they are high in saturated fats, which can lead to fat buildup in the liver.
Instead, Dr. Brown recommends getting your protein from foods such as Greek yogurt, plant-based proteins, nuts and seeds. He says that avocado mash on whole wheat toast is another liver-supporting breakfast because it’s full of fiber and helps keep blood sugar levels steady. This is important because maintaining steady blood sugar levels is important for preventing inflammation and excessive fat buildup in the liver.
In terms of what to pair with your breakfast, Dr. Brown says that coffee and tea are both liver-friendly beverages because they are high in polyphenols, which help prevent inflammation. (Just don’t load your mug with sugar or artificial sweeteners.)
One breakfast beverage that he says many people think is good for the liver but isn’t is fruit juice. “Fruit juice leads to a big spike of fructose. It’s better to eat the whole fruit instead because you’ll get the fiber, which prevents that big insulin spike,” he explains.
Supporting your liver doesn’t come down to one singular food. It’s what your entire diet looks like that matters. If you want eggs for breakfast, pair them with other liver-supporting foods like whole-grain toast and avocado. Pairing eggs with bacon or sausage may sound good, but it won’t be doing your liver any favors.
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Sources
- Infographic: 1 in 10 U.S. Adults Eat Eggs Daily. Civic Science.
- Püschel, G. and Henkel, J. (2019). Dietary cholesterol does not break your heart but kills your liver. Porto Biomedical Journal. 3(1):e12.
- Dr. Robert S. Brown Jr., MD, MPH, hepatologist with Weill Cornell Medicine.
- Keogh, J. B. and Clifton, P. M. (2020). Energy Intake and Satiety Responses of Eggs for Breakfast in Overweight and Obese Adults—A Crossover Study. International Journal of Environmental Research and Public Health. 17(15):5583.
- Fatty liver disease (MASLD). Mayo Clinic.
- Mokhtari, Z., Poustchi, H. Eslamparast, T., et al. (2017). Egg consumption and risk of non-alcoholic fatty liver disease. World Journal of Hepatology. 9(10):503-509.
- Yiannakou, I., Long, M. T., Jacques, P. F., et al. (2025). Eggs, Dietary Choline, and Nonalcoholic Fatty Liver Disease in Framingham Heart Study. The Journal of Nutrition. 155(3):923-935.
