eggs cooked different ways

The healthiest way to eat eggs

Has there ever been a more versatile food than an egg? Whether you’re cooking up a filling breakfast, preparing a light salad, or using them in your cake, there’s nothing quite like them. Fitness enthusiasts have been preaching for years about their benefits, but what exactly is the healthiest way to eat eggs?

Different ways of cooking eggs

Eggs are cheap and nutritious source of food. A natural source of protein, they also contain relatively few calories and are packed full of nutrients, vitamins, minerals, healthy fats, and more – making them a perfect addition to any diet.

They can be cooked in many ways too, as well as combined with other food sources to make delicious and healthy combinations.

Here’s just a few different methods of cooking an egg:


Hard boiled eggs are loaded with nutrients, protein, and healthy fats.1 A typical hard-boiled egg (large) contains:
  • 77 calories
  • 3 grams of fat
  • 6 grams of saturated fat
  • 3 grams of protein


Scrambled eggs are light, fluffy and delicious. A typical way of cooking them would be to use two large eggs and 1 tbsp of milk. Broken down, it’s nutrients would look like this:2
  • 197 calories
  • 15 grams of fat
  • 4 grams of saturated fat
  • 5 grams of protein


A fried egg is a staple if many breakfasts. Quick and easy to make, there’s no better option if you’re in a rush. A closer look at its nutritional info will shed some more light on to this method:3
  • 196 calories
  • 14 grams of fat
  • 4 grams of saturated fat
  • 13 grams of protein


Poached eggs are incredibly tasty, while they pair well with vegetables or toast. Here’s their nutritional breakdown:

  • 148 calories
  • 10 grams of fat
  • 3 grams of saturated fat
  • 13 grams of protein


To make an omellette, beat the eggs in a bowl (you can also add milk) and pour them into a hot pan. The nutritional value can vary depending on what ingredients you use, but a basic version contains the following:4
  • 93 calories
  • 7 grams of fat
  • 2 grams of saturated fat
  • 6 grams of protein

Useful tips for cooking healthy eggs

Eggs can be as nutritious as you want them to be, so if you want to have a super healthy egg then follow these simple tips.

  1. Choose a low-calorie cooking method

If you’re trying to cut down on the calories, then your best option is to go with either a poached or a boiled egg. This is down to the cooking methods, which don’t require any additional ingredients or oils.

  1. Add in lots of vegetables
Eggs pretty much go with anything, but they pair really well with vegetables. If you’re making an omelette, don’t me shy with your ingredients – throw in some peppers or artichokes like in this recipe.

  1. If frying, use an oil that can sustain high temperatures

If fried eggs are more your thing, it helps to use an oil that can withstand higher temperatures. Some examples include sunflower oil or avocado oil.

  1. Buy healthier, more nutritious eggs

The quality of an egg can depend on a number of factors, including the environment the chicken was raised and what kind of diet it had. Purchasing organic and free-range eggs will go a long way in improving your meals.

  1. Don’t overcook them
Overcooking an egg, particularly using a high heat, can damage its nutrients. Cooking eggs can reduce their vitamin A content by around 20%, while it can reduce the number of antioxidants they contain. Eggs that have been baked for 40 minutes may lose up to 61% of their vitamin D, compared to 18% when fried or boiled over a shorter time period.5

No matter how you choose to eat your eggs, you can guarantee a delicious and nutritious outcome every time.

Last updated: 10 June 2020