Nutrition experts have said boiled eggs are the healthier option, noting that they allow the body to utilise more than 90 per cent of their protein content without the need for added cooking ingredients such as oil, butter or fat.
The experts explained that while healthy adults can safely consume one to two eggs daily, the method of preparation significantly affects the nutritional benefits, with boiled and poached eggs offering greater health advantages than fried ones.
They also warned against overcooking eggs, saying excessive heat destroys vital vitamins and antioxidants. According to them, eggs should only be cooked until both the white and yolk are firm to prevent foodborne infections.
The nutritionists stressed that while eggs provide high-quality protein and essential nutrients beneficial to both adults and children, moderation and proper preparation remain key to maximising health benefits and avoiding risks associated with excessive consumption.
A Registered Dietitian-Nutritionist and former Director of Nutrition Services in Osun State, Mr James Oloyede, said boiled eggs offer the best benefits because they do not require additional cooking ingredients.
“When an egg is boiled, the body has the capacity to utilise over 90 per cent of the protein compared with other forms of cooking. Eggs should not be overcooked so as not to destroy the vitamins and antioxidants available. A hard-boiled egg has no extra advantage. Once the white and yolk parts are firm, they are ready for eating. This is important too to prevent foodborne infections,” Oloyede said.
Also speaking, a Registered Dietitian-Nutritionist and Consultant Dietitian with the Nutrition Society of Nigeria, Mr Charles Oguikpe, said boiled and poached eggs are the healthiest ways to consume eggs because cooking methods significantly affect their nutritional value.
He explained that while eggs are naturally rich in high-quality protein and essential nutrients, the way they are prepared can either preserve or diminish these benefits.
“Cooking method matters. Boiled or poached eggs retain most of their nutrients and contain no added fat, unlike fried eggs prepared with butter or oil,” Oguikpe said.
According to him, boiled eggs retain most nutrients and are ideal for heart health because they do not require added oil, while poached eggs offer similar benefits as the gentle cooking process helps preserve nutrients.
The consultant dietician added that scrambled eggs remain nutritious but are often prepared with butter or oil, increasing their fat content, while fried eggs are usually higher in fat and calories, depending on the type and quantity of oil used.
Oguikpe cautioned against consuming raw eggs because of the risk of salmonella infection, despite the minimal nutrient loss.
He further explained that egg whites are high in protein and low in fat and cholesterol but lack key nutrients found in the yolk, such as choline and vitamin D, while whole eggs provide the most balanced nutrition.
The expert concluded that boiled or poached whole eggs offer the best nutritional value with minimal added fat.
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