How to prepare eggs correctly: This method is the healthiest.

Whether boiled, fried, or poached, everyone has their own preferences for preparing eggs. But one method stands out: it's particularly healthy. Here's what it is and how to do it successfully.

Eggs are a versatile food, especially valued for their high protein content. Interestingly, the yolk contains even more protein than the white, which is why it's recommended to eat the whole egg.

But which preparation method is the healthiest? After all, eggs can be prepared in various ways, which not only affects their taste and texture, but also their effect on the body.

Eggs were long viewed critically due to their high cholesterol content – ​​around 240 milligrams per 60 grams. Today, they are considered an excellent source of protein, especially for muscle building. Besides high-quality protein, eggs also contain essential nutrients, including the fat-soluble vitamins A, B, and D, as well as crucial minerals such as phosphorus and iron. However, many people don't know that the nutrient density and calorie content of eggs can vary depending on how they are prepared.

Standard preparation methods and their effects

Boiled egg

When boiling eggs, they are placed in boiling water with their shells on for five to ten minutes. The longer the cooking time, the more complex the egg becomes. The consistency ranges from soft-boiled to hard-boiled.

Calorie content: 155 calories per 100 grams

Fried egg

To make a fried egg, heat oil or fat in a pan. Carefully place the egg into the pan. For the "sunny side up" method, it's cooked on one side only, while for "over easy" it's cooked on both sides.

Calorie content: 220 calories per 100 grams

scrambled eggs

For scrambled eggs, the eggs are whisked in a bowl, often with a bit of water or milk. The whisked eggs are then placed in a pan with hot fat and stirred while cooking until small pieces form.

Calorie content: 173 calories per 100 grams

Poached egg

Poached eggs, also called "lost eggs," are placed in simmering water (around 70 to 80 degrees Celsius) without their shells and cooked for 2.5 to 5 minutes. They are then removed with a slotted spoon. A well-known variation is "Eggs Benedict," where the poached egg is served on toast with bacon and hollandaise sauce.

Calorie content: 155 calories per 100 grams

Omelet

An omelet is prepared similarly to scrambled eggs, but it remains whole. Vegetables, herbs, diced ham, or cheese are often added.

How heat changes the nutrient content of eggs

Eggs consist mainly of proteins such as ovotransferrin and ovalbumin, which are made up of long chains of amino acids. When cooked, these proteins lose their original structure and rearrange, making them denser and the egg harder. The yolk remains soft longer because it is insulated inside and receives heat later.

However, heating reduces the vitamin content of eggs. A 2006 study showed that vitamin A content decreased by up to 20% when heated. Vitamin D content also drops significantly: eggs baked for 40 minutes lost 61% of their vitamin D. With short boiling, the loss was considerably lower at 18 percent. To minimize nutrient loss, eggs should be heated as gently as possible.

This is the healthiest way to prepare eggs.

The healthiest way to prepare eggs depends on individual nutritional goals. While boiled eggs ensure high protein digestibility, poached or briefly fried eggs can minimize vitamin loss.

However, to minimize nutrient loss, it's advisable to cook eggs gently. A suitable method is gentle cooking, such as poaching. Even moderate, short cooking, however, only slightly reduces the nutrient content. Poached and boiled eggs are the lowest-calorie options.

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