Yes, eggs are part of the Mediterranean diet. They are eaten in moderation, which most guides describe as up to about one egg a day or several eggs a week, as a good source of protein alongside fish, legumes, yogurt and poultry. What matters most is how they are cooked and what they are eaten with: eggs with vegetables, olive oil and whole-grain bread fit; eggs with bacon, sausage and buttered white toast do not.
How eggs fit the Mediterranean pyramid
In the traditional Mediterranean diet pyramid, vegetables, fruit, whole grains, legumes, nuts and olive oil form the base. Fish and seafood are eaten at least twice a week. Eggs, poultry, cheese and yogurt come next, eaten in moderate amounts during the week, and red meat and sweets sit at the top, to be eaten least often.
How many eggs can you eat?
For most healthy people, research summarized by the Harvard T.H. Chan School of Public Health suggests that eating up to about one egg a day is not linked with higher heart disease risk. For the Mediterranean pattern, a practical range is around 4 to 7 eggs a week, varied with other proteins.
People with type 2 diabetes or high LDL cholesterol may be advised to eat fewer whole eggs. If that applies to you, follow your doctor’s guidance. Egg whites are a lower-cholesterol option.
Nutrition in an egg
| Nutrient (1 large egg) | Approximate amount |
|---|---|
| Calories | 70–80 |
| Protein | 6 g |
| Fat | 5 g (mostly unsaturated) |
| Vitamin B12, vitamin D, choline, selenium | Good source |
| Lutein and zeaxanthin | Antioxidants found in the yolk |
The best ways to cook eggs, Mediterranean style
- Shakshuka: eggs poached in a spiced tomato, pepper and onion sauce.
- Vegetable frittata: eggs baked with spinach, zucchini, peppers and a little feta.
- Boiled or poached: on whole-grain toast with avocado or tomato, or over a salad.
- Scrambled in olive oil with herbs, tomatoes and spinach.
- Greek-style eggs: fried in a little olive oil and served with tomatoes, olives and bread.
Use olive oil instead of butter, and pair eggs with vegetables rather than processed meats.
What to eat with eggs, and what to skip
| Great pairings | Better to limit |
|---|---|
| Tomatoes, spinach, peppers, mushrooms | Bacon, sausage and ham |
| Whole-grain or sourdough toast | White toast with butter |
| Avocado, olives, herbs | Hash browns and fried potatoes |
| Feta or a little parmesan | Lots of processed cheese |
| Fruit and Greek yogurt on the side | Pastries and sweetened juice |
Quick Mediterranean egg breakfast ideas
- Two poached eggs on whole-grain toast with sliced tomato, olive oil and oregano.
- A spinach and feta omelette with a side of fruit.
- Shakshuka with a slice of crusty bread for dipping.
- A boiled egg, cucumber, olives and a little hummus as a snack plate.
Find more ideas in our easy Mediterranean breakfast recipes and Mediterranean diet food list.
Frequently asked questions
Are egg yolks bad for cholesterol?
For most people, dietary cholesterol from eggs has a smaller effect on blood cholesterol than saturated and trans fats. If you have high LDL cholesterol or diabetes, your doctor may suggest limiting yolks. See also our guide to lowering cholesterol with the Mediterranean diet.
Can I eat eggs every day on the Mediterranean diet?
Many healthy people can, as long as the rest of the diet is rich in plants and eggs are not served with processed meats. Varying your protein through the week is closer to the traditional pattern.
Are eggs good for weight loss?
Eggs are filling and protein-rich, which can help with appetite. Cooking them with vegetables and a little olive oil keeps the meal balanced.
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