The Healthiest Way to Cook Eggs, According to Nutrition Experts

For decades, it has been known that eggs are one of the most complete foods in terms of protein, vitamins, and minerals. But according to nutrition experts, it’s not enough to simply eat them — how we cook them also matters. Choosing the right cooking method can make a big difference in how well we absorb their nutrients.

The problem appears when eggs are cooked with too much fat or at excessively high temperatures, as many of their proteins can lose quality. This is why specialists recommend gentle cooking methods, such as boiling or poaching, to preserve their full nutritional value.

Cooking eggs in water — whether hard-boiled or poached — is the most recommended option for maintaining their protein content. When cooked with the shell intact and without added fats, protein denaturation is minimized. This means the body can use the egg’s protein more efficiently and in a healthier way.

In addition, eggs prepared this way tend to have a more uniform texture, are easier to digest, and are gentler on the digestive system. If you’re looking to optimize your daily nutrition, this is considered the “safe and effective” way to prepare them.

Although many people enjoy fried or scrambled eggs, these methods typically require oil or butter and higher cooking temperatures. The consequence? Increased fat content and potential deterioration of the egg’s original protein profile. This may reduce some of the egg’s benefits, making it a less optimal choice.

If you still prefer these preparations, the ideal approach is to choose healthier oils, such as olive oil, and keep the heat at a moderate level. This allows you to balance flavor and nutrition with less negative impact.

Eggs are not only nutritious but also extremely versatile. Adding them to your meals can be simple: in salads, omelets, whole-grain toast with avocado, tortillas, soups, or even stews. This way, you can enjoy their protein value without making cooking difficult.

Many people also use eggs to support muscle growth, protect eye health, strengthen the immune system, or maintain a balanced diet.