The Healthiest Way to Eat Eggs begins with recognizing eggs as a highly nutritious food and an important source of high-quality protein. They can be prepared in a variety of ways: boiled, scrambled, poached, fried, raw. We spoke with a dietitian to find out the healthiest way to consume them and the implications of each preparation.
The World Health Organization (WHO) includes eggs among its recommendations for a healthy diet, highlighting them as a source of essential nutrients. They rank them alongside foods such as legumes, nuts, and meats (preferably white meat and fish) as an excellent protein option.
Eggs are notable for their high biological value protein content, meaning they contain all the essential amino acids that the body cannot produce on its own. A medium-sized egg (approximately 50 grams) provides around 6.5 grams of protein. The egg white, composed primarily of water and proteins such as ovalbumin, is especially rich in this macronutrient.
Protein is essential for:
- The construction and repair of tissues
- The production of enzymes and hormones
- Maintaining muscle mass.
As for fats, they are mainly concentrated in the yolk. Far from being harmful, egg fats are mostly unsaturated, including monounsaturated and polyunsaturated fatty acids, which are beneficial for cardiovascular health. Furthermore, the yolk contains lecithin, a type of fat that, among other functions, participates in cholesterol emulsification.
In addition, the egg is a remarkable source of a wide variety of vitamins, both fat-soluble and water-soluble, as well as a significant amount of minerals essential for various bodily functions.
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Consumption recommendations
Although the WHO does not issue daily communications on specific foods, its general guidelines on healthy diets and interpretations of its reports by health agencies and nutrition experts have established a clear consensus:
- For the general healthy population: consumption of up to seven eggs per week is considered safe and beneficial, which is equivalent to approximately one egg per day.
- For people with high cholesterol: Although guidelines have been relaxed, a more moderate intake of around 3 or 4 eggs per week is sometimes recommended, as part of a diet low in saturated and trans fats.
Eggs are a versatile food that can be prepared in a multitude of ways. Among these varied possibilities, we can consider which one(s) are the healthiest. Our dietition offers a detailed analysis of the implications of the different methods of preparing eggs.
Raw egg
How to eat: shakes, smoothies, or sauces such as homemade mayonnaise or traditional carbonara.
Impact on the body:
- Low protein digestibility. This is the least recommended method. The protein in raw egg white, primarily albumin, is absorbed at a very low rate (around 51%). Furthermore, raw egg white contains a substance called avidin, which binds to biotin (vitamin B7) and prevents its absorption.
- High health risk. This is the riskiest form of consumption due to the possible presence of Salmonella bacteria, both on the shell and, more rarely, inside. Salmonella poisoning can cause severe gastroenteritis.
Boiled or hard-boiled egg
Consumption method: Whole eggs are boiled in water until both the white and yolk are completely solid.
Impact on the body:
- High digestibility and safety. Heat-denatured proteins allow the body to absorb more than 90% of them. It also destroys avidin and eliminates the risk of Salmonella, making it a very safe method.
- No added calories. No fat is added, so the calorie content is the same as the egg’s original content (about 75-80 kcal per large egg).
- Minimal nutrient loss. Although prolonged heat may slightly reduce the levels of certain sensitive vitamins (such as B12), the loss is generally minimal. However, overcooking (gray yolks) can make some yolk nutrients slightly less bioavailable.
Poached or soft-boiled egg
Consumption method: Egg cooked without the shell in hot water (poached) or with the shell for a short time (soft-boiled), resulting in a cooked white and a runny yolk.
Impact on the body:
- Excellent nutrient absorption. Considered by many experts to be one of the healthiest methods. You get the best of both worlds: the egg white protein is cooked and highly digestible, and the runny yolk retains maximum fat-soluble vitamins (A, D, E) and antioxidants, which are more sensitive to heat.
- No added calories. Like hard-boiled eggs, it doesn’t require any oil.
- High safety. The egg white is cooked at a temperature sufficient to eliminate the most common bacterial risks, making it a very safe option if done correctly.
Scrambled egg or omelet
How to eat: beaten egg cooked in a pan, often with a little oil or butter.
Impact on the body:
- A good profile, with nuances. It’s a healthy method, although the final result depends on two factors: the amount of fat used and the cooking time. If you use little oil and leave it juicy, it’s an excellent option.
- Oxidation by beating. When the egg is beaten, the cholesterol in the yolk comes into contact with air and oxidizes more easily in the presence of heat. Although the impact of this on health is not entirely clear, oxidized cholesterol is considered more harmful.
- Retention of B vitamins. Since they are not in contact with water (as in boiled eggs), the loss of water-soluble B vitamins is less.
Fried egg
Consumption method: cooked in a generous amount of hot oil or butter.
Impact on the body:
- Significant increase in calories. This is the least healthy method from a caloric perspective. The egg absorbs a considerable amount of the fat from frying, which can double its calories (from 80 to 150 kcal or more, depending on the oil).
- Possible formation of harmful compounds. If the oil is overheated or reused, it can generate compounds that are harmful to health. High temperatures can also further oxidize the cholesterol in the yolk.
- Flavor and texture. It’s undeniable that its flavor and the crispy texture of its egg white are highly appreciated, but it should be consumed occasionally as part of a balanced diet.
If we had to choose one preparation method as the healthiest in terms of optimizing nutrition and minimizing inconveniences, it would be the poached egg. In a very similar position, the soft-boiled egg, says the Nutrinist.
Fried eggs would be in last place, this expert indicates. Although delicious, the high-fat content absorbed during frying makes them the least healthy option for daily consumption, significantly increasing their caloric value