The healthiest part of scrambled eggs is eating the whole egg, as the yolk contains essential vitamins (A, D, B12, folate), minerals (iron, zinc), healthy fats, antioxidants (lutein, zeaxanthin), and choline, while the white provides protein; separating them means losing most of the yolk's dense nutrition for just protein and fewer calories, making whole eggs a more balanced, nutrient-rich choice.
Healthiest is probably poached or boiled, since you don't need any oil... then scrambled/fried really depends on how much oil you use to cook it.
The egg yolk contains more nutrients than the white, including calcium, iron, zinc, copper, manganese, vitamin B6, folate and vitamin B12. So, the next time someone offers you an egg white omelet….
Which Cooking Method Provides the Most Protein in Eggs? The protein level in an egg is not altered by the cooking method. Whether you prefer to poach, fry, scramble or hard boil, you're still left with six grams of filling protein for consistent energy.
The "555 egg method" is a popular technique for making easy-peel hard-boiled eggs in an Instant Pot or other pressure cooker, involving 5 minutes of high pressure, a 5-minute natural pressure release, and a final 5-minute ice bath to stop cooking and loosen the shell, though results can vary, with some finding it perfect and others needing adjustments.
The unhealthiest way to eat eggs involves high-heat frying in large amounts of unhealthy fats like butter or bacon grease, or incorporating them into dishes loaded with saturated fat (cheese, cream, processed meats), as this adds unhealthy calories and saturated fat while high temperatures can oxidize cholesterol and damage nutrients, increasing inflammation and heart disease risk. Deep-frying or overcooking also degrades egg quality, making poached or boiled eggs with minimal additions the healthiest choice, notes Health Digest.
The truth is that milk and water can weigh your eggs down, making them dense and heavy. Additionally, if your eggs are even slightly overcooked, the milk and water can separate from the eggs and create a watery mess on your plate. For perfect scrambled eggs, skip the milk and water altogether.
Eggs can be included as part of a heart-healthy diet. Enjoy 1-2 eggs a day as a high-quality protein.
Although there are higher values of B-complex vitamins and selenium in hard-boiled eggs, there are more healthy fats, vitamin D and vitamin K in scrambled eggs. A hard-boiled egg also has fewer calories than a scrambled one, but the difference is small — only 12 calories.
Although you don't have to remove chalazae, certain dishes might turn out better without them—like custards, curds, and anything else that calls for smoothly whisked eggs. Bon Appétit suggests whisking eggs in a fine-mesh sieve to keep chalazae, air bubbles, and stray bits of shell out of your dish.
But if you have high cholesterol, moderation is key.
But that doesn't mean you need to cut all eggs from your diet — the key is to eat them in moderation. “An average large egg contains about 186 mg of cholesterol, so if you have high cholesterol, limit yourself to less than three eggs per week,” she advises.
Healthy Breakfast Ideas for Weight Loss
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
They regularly report what they eat and all of the medical conditions that they develop. It is those studies that do not find higher rates of heart attacks, strokes, or other cardiovascular diseases in people who eat up to one egg per day.
The healthiest breakfast you can eat is full of whole foods. The best whole foods for breakfast include berries, fresh fruit, whole grain cereals, vegetables, egg whites, tofu, beans, nuts and seeds. The best breakfasts for weight loss though often excludes nuts and seeds as they are calorie-dense.
To get 100g of protein daily, focus on prioritizing protein at every meal (aiming for 30g+ per meal) by incorporating lean meats, fish, eggs, Greek yogurt, tofu, lentils, and beans, and use protein-rich snacks like nuts, seeds, or protein powder to fill gaps, planning ahead with batch cooking for easy access.
Yes, eggs have a useful role to play in a healthy balanced diet for weight loss. Eggs are relatively low in calories (there are 66 calories in a medium size egg) and are nutrient-dense, providing high quality protein as well as a range of vitamins and minerals.
In the last minute, season the eggs lightly. For extra creamy texture, stir in 1 tsp of crème fraîche. Plate and garnish with chopped chives.
Skim milk (fat-free)
Pros for weight loss: With minimal fat, skim milk is an excellent choice for reducing calorie intake. It still provides a good amount of protein, calcium and vitamin D, making it a nutrient-dense option without the extra calories from fat.
More research is needed to figure out the link between eggs, diabetes and heart disease. Health experts now suggest eating as little dietary cholesterol as you can, aiming to keep intake under 300 milligrams (mg) a day. One large egg has about 186 mg of cholesterol — all of which is found in the yolk.
So what is different about Japanese eggs? In Japan, extensive measures are taken to ensure that eggs are safe to eat raw, even without breaking the shell. For instance, highly advanced machines are used to clean the eggs, check their quality, sort them by size and package them.
Which other high-protein foods do you recommend?