Eggs

Eggs are low in histamine and are one of the more reliably tolerated proteins for people with histamine intolerance. The one nuance is that raw egg white can act as a histamine liberator for some people, but cooked whole eggs are usually fine.

Why eggs is rated low

Fresh eggs are a fresh protein, not an aged or fermented one, so they don't carry the histamine load you see in cured meats or old fish. The specific thing to know is that raw egg white contains a substance that can nudge the body to release its own histamine in sensitive people. Cooking the white seems to settle this down for most, which is why a raw white in a smoothie or a runny meringue can bother someone who has no trouble at all with a hard scrambled egg.

What changes your risk

• Raw vs cooked white — raw or barely-set egg white is the main thing to watch. Cooking the white thoroughly (firm, not runny) tends to make eggs easier for sensitive people.
• Freshness — buy fresh eggs and use them within their date. Like any protein, a very old or off egg is not worth the gamble.
• The yolk is the easy part — egg yolk on its own is widely considered well tolerated, so a well-cooked yolk is rarely the problem.
• Leftovers — cooked egg dishes kept too long in the fridge can spoil like any protein, so store them cold and eat them within a day or two rather than letting them linger.
• Portion — if you're testing your tolerance, start with one cooked egg rather than a three-egg omelet, and see how you feel.

What else is safe

If you find raw whites bother you but still want eggs, the simplest swap is just cooking them fully. As other fresh protein options, very fresh cooked poultry and freshly cooked or frozen-at-sea white fish are also generally well tolerated. Be a little more cautious with anything egg-based that stays raw, like fresh mayonnaise, homemade aioli, mousse, or lightly cooked meringues, since those keep the white uncooked.

How to enjoy it

Buy the freshest eggs you can and keep them refrigerated. When you cook them, aim for firmly set whites: think hard-boiled, well-scrambled, or a fully cooked omelet rather than sunny-side-up with a runny white. Cook egg dishes fresh when you can, and if you have leftovers, cool them quickly and eat them within a day or two. Cracking each egg into a small bowl before adding it to your pan is an easy way to catch one that smells off.

Common questions

Are eggs high in histamine?

No, eggs are considered low in histamine and are usually one of the safer proteins. The only real nuance is raw egg white, which can act as a histamine liberator for some people.

Is it just egg whites that are a problem?

For most people who react, it's the raw or undercooked white rather than the yolk. Egg yolk is widely considered well tolerated, and cooking the white thoroughly usually helps.

Can I eat scrambled or hard-boiled eggs with histamine intolerance?

Fully cooked eggs like scrambled or hard-boiled are generally the best-tolerated way to eat them, since the white is set. Many people who avoid runny yolks and raw whites do fine with these.

What about mayonnaise and other raw-egg foods?

Foods that keep the egg white raw, like fresh mayonnaise, aioli, and mousse, are worth more caution because the white stays uncooked. If eggs are fine for you cooked, test these separately and in small amounts.