Eggs are one of the most versatile foods we eat; they are quick to cook, easy to pair with almost anything, and packed with nutrients. A single egg provides high-quality protein, essential vitamins, such as D, A, E, and K, the B-complex vitamins, along with minerals and healthy fats. But here’s the catch: the health benefits of eggs don’t just depend on the egg itself, but also on how you cook it.
While individuals enjoy their eggs boiled, others can't resist the creaminess of scrambled eggs or the edges of a fried egg. But how does it impact your health? We spoke to Dr Archana Batra, Dietician and Certified Diabetes Educator, Gurugram, who explained the nutritional differences and what to look out for if you wish to make the most of your morning eggs.
Boiled Vs Scrambled Vs Fried Eggs
Boiled Eggs: The Healthier Choice
When it comes to getting the most nutrition without extra calories, boiled eggs usually win the health race. Boiling doesn’t require any oil, butter, or cream, meaning you’re only consuming the natural fats present in the egg itself.
“Boiling eggs doesn’t require any added fat or oil, which keeps the calorie count lower,” says Dr Batra. “They’re ideal for people looking for a high-protein, low-fat snack or breakfast option, and are especially suitable for individuals managing conditions like diabetes or high cholesterol.” In a randomised comparison of patients storing and then boiling or frying eggs enriched with omega‑3, boiled eggs contained significantly fewer cholesterol oxidation products, compared to fried eggs.
Another benefit is that boiling helps retain most of the egg’s nutrients without exposing it to high heat for prolonged periods. High-heat cooking methods, especially frying, can oxidise the cholesterol in the yolk. "Oxidised cholesterol has been linked to inflammation and arterial plaque buildup, both risk factors for heart disease. Boiled eggs, on the other hand, remain largely untouched in terms of nutrient degradation," added Dr Batra.
Additionally, they’re incredibly versatile. You can enjoy them plain, season them with a pinch of salt and pepper, or chop them into a salad for a quick protein boost, all without tipping the calorie scale.
Scrambled Eggs: Healthy, If You’re Careful
Scrambled eggs can be nutritious, but it is up to how they're prepared. Most people scramble them in generous quantities of butter, use heavy cream or cheese for added texture, and season with loads of salt. While this makes them rich and delicious, it also greatly boosts the saturated fat and calorie levels.
“If you’re using minimal oil or butter and avoiding processed add-ons like cheese or cream, scrambled eggs can still be a great source of protein,” explains Dr Batra. “Pair them with vegetables like spinach, tomatoes, or mushrooms for added fibre and micronutrients, and you’ve got a balanced, nutrient-dense breakfast.”
Fried Eggs: Best as an Occasional Treat
There’s no denying the appeal of a fried egg with its golden, crispy edges and runny yolk. But frying eggs, especially in reused or overheated oils, can introduce trans fats into your meal.
“Fried eggs can increase trans fats if done in reused or overheated oils, which can raise bad cholesterol levels,” warns Dr Batra. “It’s best to limit fried egg intake, especially for individuals with heart conditions or diabetes.”
If you do enjoy fried eggs, opt for a fresh, heat-stable oil like olive or avocado oil and keep the temperature moderate to avoid burning. This can reduce the risk of harmful compounds forming while still giving you that crispy texture.
Also Read: _Is It Safe To Eat Eggs Every Day If You Have Diabetes?
Which One Should You Choose?
Dr Batra concluded, "Boiled eggs are a better option for those prioritising health and nutrition due to the oil-free cooking method. Scrambled eggs are still a healthy option with the correct method, but fried eggs are best taken in moderation. Eggs in any form can be part of a healthy diet; it all comes down to preparation. Be mindful of the ingredients you use and opt for boiled or lightly scrambled versions to maximise nutritional value."
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]