Eggs are considered one of the most nutritious foods, but their benefits largely depend on how they are prepared. As noted by nutritionist L. Sutter, cooking can either preserve valuable substances or significantly reduce their quantity. Here are the methods of cooking eggs that specialists consider the most successful.
Classic boiling remains one of the best options. When soft-boiled for about 4–6 minutes, eggs retain choline and lutein—substances important for brain function and vision maintenance. Hard-boiled eggs cooked for 10–12 minutes have a high protein digestibility: the body utilizes about 91 percent, while from a raw egg, it’s approximately half. However, experts do not recommend exceeding a boiling time of 14 minutes, as prolonged heating leads to the loss of vitamins A and D.
Poached eggs are similarly beneficial to boiled ones. This method does not require added fat and takes little time. However, if the egg white is undercooked, its digestibility decreases. Additionally, salt is often used in poaching, which somewhat reduces the overall benefit of the dish.
The coddled method, where the egg is baked to a soft yolk state, helps retain nutrients and the delicate texture of the product.
Baking is also considered a successful method. It helps preserve protein and essential nutrients, and adding vegetables or legumes increases fiber content and makes the dish more balanced.
Scrambled eggs can be beneficial if cooked at low temperatures, using minimal oil and a small amount of milk. Adding cream or a large amount of oil increases the proportion of saturated fats.
Fried eggs are rated less favorably by experts. High temperatures promote the oxidation of fats and cholesterol. However, frying sunny-side-up is considered gentler, as the yolk is exposed to high heat for a shorter time. This dish contains about 10 grams of fat, making it only slightly less caloric than scrambled eggs.
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