For many Kenyans, eggs are more than just food—they’re a staple that drives demand and pushes up prices.
As you walk through Nairobi’s streets, it is hard not to see people standing beside egg trolleys. Boiled eggs, salted, with kachumbari or a dash of hot sauce, appeal to hungry pedestrians every two paces. For some, this is just a grab, cheap and filling. But for others, eggs are much more than that; they are a routine and even a lifestyle.
In some households, eggs are merely a side dish, thrown into a stew or eaten with bread for breakfast.
For a normal individual, one or two eggs per day are enough.
For many Kenyans, eggs are more than just food—they’re a staple that drives demand and pushes up prices. A tray of eggs now sells for about Sh370 to Sh600, with each egg going for Sh15 or Sh30, depending on whether it is organic or not.
However, the prices do not discourage people from buying them, reflecting just how fundamental eggs are to daily existence.
So, why are some people so keen on eggs?
No more acidity and bloating
John Kimani, a technology professional accustomed to suits and late nights, holds fast to one daily ritual: eating eggs.
The 42-year-old says his obsession with eggs began after a nutritionist on Facebook encouraged people to drop carbohydrates and eat eggs instead.
“He told us eggs give you all the nutrients, proteins, and energy without excess fat,” says John. “So I tried, and it worked.”
On a typical day, John eats four eggs at breakfast, sometimes six. He either boils or fries them, but never in seed oils.
In some households, eggs are merely a side dish, thrown into a stew or eaten with bread for breakfast.
“I use tallow and avoid processed oils,” he says. For John, the change was not about food alone. For years, he fought acidity and bloating. Once he changed to eggs and reduced carbohydrates, the problem disappeared.
“When I started eating eggs, the uric acid problem disappeared. I no longer have many meals. Two are enough for breakfast and early dinner.”
He prefers kienyeji (free-range) eggs, although they are nearly twice as expensive as regular ones. “They taste better and tone the body,” he says.
John dismisses any health issues related to egg consumption. “They say eggs make you fat, but they actually make you thinner. Cholesterol found in eggs is vital to the body.”
Not gained weight in years
For Rachel Waithira, a 36-year-old businesswoman, eggs are her daily diet trick. She eats four or five eggs every day, usually boiled. But when the mood strikes, “I can eat up to eight at a go,” she admits with a grin.
Her journey began three years ago when her husband introduced her to an online nutritionist. She was skeptical initially. “We learned that eating six to eight eggs is actually very healthy. I stopped worrying.”
Eggs became her trick to stay away from junk food. “When I eat eggs, I do not feel the need for snacks. I drink tea throughout the day and take dinner in the evening only. I have not gained weight in years,” she explains.
Rachel buys eggs in bulk. She prefers regular eggs, but occasionally tries kienyeji eggs, which, she laughs, “cause me to sweat more.”
Instead of hiding her love for eggs, Rachel creates entertaining content. “If you tell me eggs are bad, I will post a video eating them,” she says. And if eggs were ever banned? She shakes her head. “Why is anyone going to cut out eggs? I would miss them. Maybe I would have meat and vegetables, but it would not be the same.”
12 to 18 eggs
Lucas Mwangi, a computer science student at the Catholic University of Eastern Africa, says survival has a taste and that taste is eggs.
Lucas lives in a student hostel, where cooking space and time are limited. While other students may spend hours cooking beans and rice, Lucas has found his own secret recipe. “Mostly I eat three to four eggs a day,” he says. “In a week, that is about 12 to 18 eggs.”
To him, the biggest attraction is affordability. “Eggs are cheap and easy to cook,” he explains. When short of time, Lucas boils them, and other times, he fries them – outside golden brown and inside soft. He slices them up to add tomato stew and onions.
His love for eggs is a running joke at home. “Whenever I visit, I finish the tray. My mum complains,” the 24-year-old says, laughing.
For supplements
Brian Mutugi has earned himself a nickname: waziri wa mayai (minister for eggs). The 25-year-old player for Mwamba Rugby Football Club, Brian, has made his name not only on the field but even at the dinner table.
“I eat 13 eggs per meal,” he says.
On a normal day, he scrambles 13 eggs in ghee for lunch. If his practice sessions are especially intense, he does the same thing in the evening after practice. For anyone else, it would be too much, but for Brian, it is what gets him pumped and ready for the game.
The nickname waziri wa mayai started online. Brian had been vocal about his eating habits on social media platform X, where he instructed fans to eat more eggs for vitality and good health. “I started preaching,” he recalls. “Next thing I knew, people started calling me the minister for eggs.”
Brian’s egg journey began when he joined the Kenya Sevens rugby training squad. Supplements were expensive and unreliable, so he used eggs as a natural and affordable remedy. “Eggs have good-quality proteins and amino acids that help in muscle repair and building,” he explains. “If I have a long rugby training day, I eat eggs, and by morning, I am fit to train again.”
At first, his teammates mocked him for his obsession. But eventually, they started noticing he was achieving faster recovery, greater strength, and lean muscle.
“A few disciples have emerged,” he boasts. “But they get only seven or eight eggs. No one has reached my level yet.”
A nutritionist’s take
Japheth Winstone, a registered dietitian and the lead nutritionist at Plastic Nutrition Centre in Nairobi, has spent years studying how food affects the body.
When asked about the increasing trend of people eating a lot of eggs, Winstone chuckles knowingly. “People like eggs because of their convenience, affordability, and availability,” he said.
It’s not really an addiction, but more of an over-consumption habit in his opinion. “But, the risk comes when you eat more than you ought to.”
So, how many eggs are considered safe to eat? “One to two eggs a day is safe. Anything more than three in one day can be too much.”
Winstone also praises eggs as among the most wholesome foods. “We call it a biological reference protein. It has all of the essential amino acids.
Most foods don’t.” That makes them especially precious for those who can’t afford protein like beef or fish.
Winstone has also come across something surprising: People eating eggshells. Although it sounds strange, he explains that there are possible benefits.
“Eggshells are rich in calcium, which is important for strong bones, healthy joints, and even keeping teeth enamel firm. For people with weak bones or conditions like osteoporosis, it can be an extra source of support.”
However, Winstone warns that the sharp fragments can cause injury in the throat or digestive system.
How eggs affect the heart
Dr Hasham Mohamed, a cardiologist at Aga Khan University Hospital in Nairobi, says eggs are healthy, but only when consumed in smaller amounts.
“Eggs are a good source of protein and have a lot of useful vitamins and minerals. They do, however, contain cholesterol, and that is something we have to be careful about.”
According to Dr Mohamed, eggs can be part of a balanced diet. The protein helps muscles recover, while the vitamins in the yolk, such as vitamin E, zinc, and selenium, support the body in different ways.
But there is a downside. “Consuming too much dietary cholesterol can raise blood cholesterol,” he warns. “And elevated blood cholesterol is a common cause of cardiovascular disease.”
The doctor reports that genetics also comes into play. Some people eat enormous quantities of cholesterol and don’t show elevated levels in their blood. Others eat small quantities but end up with elevated cholesterol.
So what is safe? “If you have one to two eggs a day, it won’t put you in danger of heart disease,” he says. “But anything more than that is too much.”
Dr Mohammed adds that it matters how you prepare the eggs. “If you boil or poach eggs, you’re not adding unwanted fat. But when you fry them, especially in seed oils, you’re adding bad fats that put you in danger.”
He also dissects the components of the egg. “The egg white is where the protein is. The yolk bears most of the vitamins, but it is also where the cholesterol is highest,” he explains. A clever trick, he adds, is to consume fewer yolks but more whites. “In some countries, they sell egg whites separately to be used during cooking.”
After 40 years
Where would eggs rank in comparison to meat or vegetable proteins? “Chicken breast and fish are lean meats and low in cholesterol. Red meat, especially fatty varieties, is high in cholesterol. Eggs are the same; they are protein but cholesterol-rich. That is why moderation must be practiced.”
Dr Mohamed has also seen bodybuilders and sports persons consume too many eggs, even raw sometimes. He warns against it. “Raw eggs lead to food poisoning. For a normal individual, one or two eggs per day are enough. For a person exercising, three or four can also be okay because they burn more calories. But still, everything in moderation. Even if you seem fit, your cholesterol may be high. Get regular checks, especially after 40,” he emphasised.
For children, eggs are extremely beneficial. “They need cholesterol to make hormones and develop. One or two eggs a day for children is healthy and safe.”
moochieng’@ke.nationmedia.com
