Are Eggs Anti-Inflammatory? What Randomized Trials Show

Part of our Turmeric & Curcumin guide library.

Eggs show up on some "anti-inflammatory foods" lists and on some "foods to avoid" lists, which is confusing if you eat them most mornings. Here is what randomized trials actually found, where the arachidonic acid argument comes from, what eggs mean for joints, the gut and cholesterol, and how to fit them into an anti-inflammatory way of eating. We sell a turmeric drink mix, so we point out where our product comes in and where the research does not cover it.

What you'll learn

• Whether eggs raise or lower markers of inflammation in trials
• Whether the arachidonic acid in egg yolks is a problem
• What the research says about eggs, joints and the gut
• How boiled, scrambled and fried eggs fit an anti-inflammatory diet
• What is in an egg, and who should be careful

Are eggs anti-inflammatory?

Not clearly, but they do not appear to be inflammatory either. Trials mostly show no effect either way on blood markers of inflammation.

• Pooled trials: a 2019 meta-analysis combined 9 randomized trials with 481 adults who ate 1 to 3 eggs a day for 4 to 48 weeks. Eggs did not significantly change C-reactive protein (CRP), interleukin-6 (IL-6) or tumor necrosis factor-alpha (TNF-alpha). Most participants were overweight, and some had type 2 diabetes or metabolic syndrome. The authors rated 7 of the 9 trials as poor quality and found no evidence of either harmful or protective effects (Sajadi Hezaveh et al., 2019).
• Healthy young adults: in a 2023 crossover trial, 26 healthy adults aged 18 to 35 ate no eggs, 3 egg whites a day or 3 whole eggs a day for 4 weeks each. Whole eggs did not significantly change high-sensitivity CRP (Andersen et al., 2023).
• Everyday eating: in a survey of 21,845 U.S. adults, egg intake had no significant relationship with CRP (Melough et al., 2019).

For background on what these markers mean, see chronic inflammation: signs and symptoms.

Do eggs cause inflammation in the body?

Not in the trials so far. Across randomized trials, eating eggs did not raise CRP, IL-6 or TNF-alpha (Sajadi Hezaveh et al., 2019). A few trials in people with metabolic conditions even saw one marker fall, though several were small and some were funded by the egg industry:

These are small trials of specific groups, so they do not show that eggs fight inflammation. They do suggest that eggs, eaten as part of these diets, did not make inflammation worse.

Are egg yolks inflammatory because of arachidonic acid?

The trials do not support it. Egg yolks contain arachidonic acid, an omega-6 fat the body uses to make some inflammatory messengers. A whole egg has 0.188 g per 100 g (USDA FoodData Central), so a large 50-gram egg has about 94 mg, by our calculation.

• When 10 healthy men ate an extra 1.5 g of arachidonic acid a day, about as much as in 16 large eggs by our calculation, some inflammatory messengers made by their immune cells rose, but TNF-alpha, IL-6 and other cytokines did not change (Kelley et al., 1998).
• In healthy adults aged 55 to 75, about 700 mg a day for 12 weeks had no effect on TNF-alpha, IL-1 beta or IL-6 production (Thies et al., 2001).
• A 2018 review concluded that in healthy adults, eating more arachidonic acid or linoleic acid does not increase the levels of many inflammatory markers (Innes & Calder, 2018).

The trials that compared whole eggs with egg whites or yolk-free substitutes also did not find the yolks made inflammation worse (Blesso et al., 2013; Andersen et al., 2023).

Do eggs cause inflammation in joints?

There is no good evidence that they do. In a PubMed search, we found no randomized trials testing whole eggs in people with arthritis; the trials that pair eggs and joints mostly test eggshell membrane supplements, a different product. The broader trials above found no increase in inflammation markers from eggs (Sajadi Hezaveh et al., 2019). If you notice joint symptoms after eating eggs, talk with your doctor, since a food allergy or intolerance is a different issue from general inflammation. For joint care that has research behind it, see evidence-based ways to relieve joint pain.

Do eggs cause inflammation in the gut?

Not for most healthy people. A 2025 review of egg studies in healthy adults pooled 3 trials that measured CRP and found no significant change (Sultan et al., 2025). The review was partly supported by an egg industry body. The main exception is egg allergy: eggs are one of the nine major food allergens in the U.S. (FDA), and an allergic reaction is a real immune response that needs medical advice, not a diet tweak.

Are boiled, scrambled or fried eggs anti-inflammatory?

No egg preparation has been shown to fight inflammation, but how you cook and serve eggs changes what else is on your plate. Harvard Health suggests limiting fried foods, refined carbohydrates such as white bread and pastries, red meat, processed meat such as hot dogs and sausage, and margarine, shortening and lard (Harvard Health). We found no study comparing boiled, scrambled and fried eggs on inflammation.

Our practical take:

• Boiled or poached: no added fat, easy to pair with vegetables.
• Scrambled or in an omelet: cook in olive oil and add spinach, tomatoes or peppers. Harvard Health lists olive oil, leafy greens and tomatoes among anti-inflammatory foods (Harvard Health).
• Fried: fine now and then; skip the side of bacon or sausage and the white toast or pastry most days.
• Deviled eggs: go easy on mayonnaise if you are watching calories.

Whatever the style, the FDA advises cooking eggs until both the yolk and the white are firm, and cooking dishes that contain eggs to 160°F.

What nutrients are in an egg?

Eggs are a compact source of protein and several nutrients that matter for an overall healthy diet. Based on USDA data for a whole egg, a large egg (50 g) has about (USDA FoodData Central; by our calculation from the per-100 g values):

Eggs are one of the richest common sources of choline; see what is choline?.

How many eggs a day is OK?

For most healthy people, eggs can fit a healthy eating pattern; the overall diet matters more than a fixed number. A 2020 American Heart Association science advisory concluded that observational studies generally do not show a significant link between dietary cholesterol and cardiovascular risk, and recommended focusing on overall eating patterns (American Heart Association, 2020). The inflammation trials above used 1 to 3 eggs a day (Sajadi Hezaveh et al., 2019).

If you have high LDL cholesterol, diabetes or heart disease, ask your doctor or a registered dietitian how many eggs fit your plan.

Who should be careful with eggs?

People with an egg allergy should avoid eggs, and people with heart or metabolic conditions should ask their provider how many fit their diet.

• People with an egg allergy: eggs are a major food allergen (FDA). Avoid them and read labels.
• People with high cholesterol, diabetes or heart disease: ask your provider about your egg intake.
• Anyone eating runny or raw eggs: the FDA advises cooking eggs until the yolk and white are firm.

Where does turmeric fit with eggs?

Some people add a pinch of turmeric to scrambled eggs for color and flavor. We found no studies of eggs combined with turmeric. Turmeric supplements have been studied on their own: in a 2023 analysis of 66 randomized trials, turmeric or curcumin supplements lowered CRP by an average of 0.58 mg/L, along with two other markers, TNF-alpha and IL-6 (Dehzad et al., 2023). Products and doses varied, and curcumin on its own is poorly absorbed; see why absorption matters.

Our product: Nano Turmeric is our mango-flavored turmeric curcumin drink mix. One sachet (5 g) is one serving, with 10 calories and no caffeine listed (Product Facts). Based on tests by an independent laboratory, its bioavailability can be up to 35X that of pure turmeric extract. Nano Turmeric itself was not tested in the trials above. Some people drink it alongside breakfast; for drink ideas, see our anti-inflammatory drinks.

Safety: the NCCIH notes that liver damage has been reported in some people using curcumin products made to be better absorbed. Stop and talk with your health care provider if you notice fatigue, nausea, poor appetite, dark urine or yellowing of the skin or eyes. NCCIH also says turmeric supplements may be unsafe during pregnancy, and some herbs and medicines interact, so check with your provider first if you take any medicine; see does turmeric thin your blood?.

Common myths (quick reality check)

• Myth: Eggs are an inflammatory food. Reality: Randomized trials found that 1 to 3 eggs a day did not significantly change CRP, IL-6 or TNF-alpha (Sajadi Hezaveh et al., 2019).

• Myth: Egg yolks cause inflammation because of arachidonic acid. Reality: A large egg has about 94 mg of arachidonic acid by our calculation, and in healthy adults, much larger amounts did not raise key inflammatory cytokines (Kelley et al., 1998; Innes & Calder, 2018).

• Myth: Eating only egg whites is the anti-inflammatory choice. Reality: Trials comparing whole eggs with egg whites or yolk-free substitutes did not find the yolk made inflammation worse (Andersen et al., 2023; Blesso et al., 2013).

Frequently asked questions (FAQ)

Are eggs anti-inflammatory?

Not clearly. A 2019 analysis of 9 randomized trials found that 1 to 3 eggs a day did not significantly change CRP, IL-6 or TNF-alpha, so eggs appear neutral for inflammation.

Are eggs inflammatory?

There is no good evidence that they are. Trials in healthy adults and in people with metabolic conditions did not find eggs raised inflammation markers.

Do eggs cause inflammation in joints?

There is no good evidence that they do. We found no randomized trials of whole eggs in people with arthritis, and broader trials found no rise in inflammation markers.

Do eggs cause inflammation in the gut?

Not for most healthy people; a 2025 review found no significant change in CRP. Egg allergy is the exception and needs medical advice.

Are boiled eggs anti-inflammatory?

No egg preparation has been shown to fight inflammation. Boiled eggs add no extra fat, and pairing them with vegetables fits an anti-inflammatory eating pattern.

Are scrambled or fried eggs bad for inflammation?

We found no study comparing cooking methods. Harvard Health suggests limiting fried foods and processed meats, so cook in olive oil and skip bacon or sausage most days.

Is the arachidonic acid in egg yolks a problem?

Not in trials of healthy adults. A large egg has about 94 mg by our calculation, and much larger amounts did not raise key inflammatory cytokines.

How many eggs a day is OK for inflammation?

Inflammation trials used 1 to 3 eggs a day without a rise in markers. If you have high cholesterol, diabetes or heart disease, ask your doctor how many fit your plan.

Related guides

• Chronic inflammation: signs and symptoms
• Does coffee cause inflammation?
• What is choline?
• Anti-inflammatory drinks: 6 easy recipes
• Evidence-based ways to relieve joint pain
• Why turmeric absorption matters
• When is the best time to take turmeric?
• Does turmeric thin your blood?

Disclaimer and when to seek help

This article is for general education and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. If you have an egg allergy, high cholesterol, diabetes, heart disease or an inflammatory condition, talk with your health care provider or a registered dietitian about your diet. Seek emergency care for signs of a severe allergic reaction, such as trouble breathing or swelling of the lips, tongue or throat. Talk with your provider before taking turmeric, especially if you are pregnant, breastfeeding or take medication.

References

1. Sajadi Hezaveh Z, Sikaroudi MK, Vafa M, Clayton ZS, Soltani S. "Effect of egg consumption on inflammatory markers: a systematic review and meta-analysis of randomized controlled clinical trials." Journal of the Science of Food and Agriculture, 2019;99(15):6663-6670. doi:10.1002/jsfa.9903
2. Andersen CJ, et al. "Consumption of different egg-based diets alters clinical metabolic and hematological parameters in young, healthy men and women." Nutrients, 2023;15(17):3747. doi:10.3390/nu15173747
3. Sultan N, Tuck CJ, Cheng E, Kellow NJ, Biesiekierski JR. "The impact of egg consumption on gastrointestinal health: a systematic literature review and meta-analysis." Nutrients, 2025;17(13):2059. doi:10.3390/nu17132059
4. Melough MM, Chung SJ, Fernandez ML, Chun OK. "Association of eggs with dietary nutrient adequacy and cardiovascular risk factors in US adults." Public Health Nutrition, 2019;22(11):2033-2042. doi:10.1017/S1368980019000211
5. Blesso CN, et al. "Effects of carbohydrate restriction and dietary cholesterol provided by eggs on clinical risk factors in metabolic syndrome." Journal of Clinical Lipidology, 2013;7(5):463-471. doi:10.1016/j.jacl.2013.03.008
6. Ballesteros MN, et al. "One egg per day improves inflammation when compared to an oatmeal-based breakfast without increasing other cardiometabolic risk factors in diabetic patients." Nutrients, 2015;7(5):3449-3463. doi:10.3390/nu7053449
7. Ratliff JC, Mutungi G, Puglisi MJ, Volek JS, Fernandez ML. "Eggs modulate the inflammatory response to carbohydrate restricted diets in overweight men." Nutrition & Metabolism, 2008;5:6. doi:10.1186/1743-7075-5-6
8. Kelley DS, Taylor PC, Nelson GJ, Mackey BE. "Arachidonic acid supplementation enhances synthesis of eicosanoids without suppressing immune functions in young healthy men." Lipids, 1998;33(2):125-130. doi:10.1007/s11745-998-0187-9
9. Thies F, et al. "Influence of dietary supplementation with long-chain n-3 or n-6 polyunsaturated fatty acids on blood inflammatory cell populations and functions and on plasma soluble adhesion molecules in healthy adults." Lipids, 2001;36(11):1183-1193. doi:10.1007/s11745-001-0831-4
10. Innes JK, Calder PC. "Omega-6 fatty acids and inflammation." Prostaglandins, Leukotrienes and Essential Fatty Acids, 2018;132:41-48. doi:10.1016/j.plefa.2018.03.004
11. Carson JAS, et al. "Dietary cholesterol and cardiovascular risk: a science advisory from the American Heart Association." Circulation, 2020;141(3):e39-e53. doi:10.1161/CIR.0000000000000743
12. Dehzad MJ, Ghalandari H, Nouri M, Askarpour M. "Antioxidant and anti-inflammatory effects of curcumin/turmeric supplementation in adults: a GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials." Cytokine, 2023;164:156144. doi:10.1016/j.cyto.2023.156144
13. U.S. Department of Agriculture. FoodData Central: Egg, whole, raw, fresh (FDC ID 171287).
14. Harvard Health Publishing. "Foods that fight inflammation" Reviewed February 24, 2026.
15. U.S. Food and Drug Administration. "Food Allergies" Content current as of March 11, 2026; "What You Need to Know About Egg Safety" Content current as of March 5, 2024.
16. National Center for Complementary and Integrative Health. "Turmeric"
17. OurJrney. Product Facts. Last updated October 11, 2026.