Raw vs Boiled vs Fried: What is The Best Way to Prepare Eggs for Maximum Protein?

Many people prefer to start their day with an egg. Some like it boiled, while others prefer an omelet. There are some fitness enthusiasts who even like to gulp down raw eggs. One question that is often asked is: which is the best method when it comes to eating your eggs? Is it raw, boiled or cooked? This article will answer this for you.

To understand this better, we reached out to Ms Chitra BK, Chief of Dietetics, KIMS Hospitals, Electronic City, Bengaluru.  

Raw vs Boiled vs Fried: How To Get the Most Protein from Eggs 

Ms Chitra says that one of the best sources of high-quality protein is eggs, which offer approximately 6-7 grams of protein per egg, whether they are consumed raw, boiled, or fried. She adds, “The difference between all these cooking methods is that only the absorption efficiency of protein changes, along with the additional amount of fat and calories.” On this note, the expert shares which method – raw, boiled or fried – helps you get the most protein out of eggs.

Raw Eggs

Although the content of protein in raw eggs is the same, it is absorbed by the body in only half of the amount since the proteins still stay in a form that is hard to digest. Besides, raw eggs can cause salmonella infection.

Boiled Eggs

Boiling is considered as one of the healthiest cooking processes. Proteins are denatured by heat; hence, it becomes easier for the body to digest them and utilise about 90% of the protein. As there is no need to add any oil or butter, the calorie count is lower, and hence, boiled eggs are healthy for weight loss.

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Fried Eggs

The protein content in fried eggs is more or less the same as that in hard-boiled eggs since cooking makes the protein easily digestible. However, since eggs are fried in butter and oil, their calorie count is higher, especially when too much saturated fat is added.

“In general, boiled and partly cooked eggs provide the optimum balance of protein digestibility, safety and nutritional value, whereas uncooked eggs are the least advantageous, despite having the same proteins in their composition,” says Ms Chitra.

Health Benefits of Eggs

A 2022 study, published in the Nutrients journal, explores the various health benefits of consuming egg protein. The study highlighted that eggs are more than just a source of dietary cholesterol. The researchers focus on the fact that eggs provide a highly digestible source of protein, which contains all the essential amino acids needed by our bodies to function properly. 

In fact, egg protein is perfectly balanced. It plays an important role in fighting global malnutrition by preventing severe protein deficiency and promoting healthy height growth in children. For adults, eating egg protein is crucial for building skeletal muscle and preventing the natural, age-related loss of muscle mass (sarcopenia). 

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As per the study, these are some of the key benefits of egg protein:

• It is a complete profile of all essential amino acids.
• Eggs are highly digestible and easily absorbed nutrients.
• It helps prevent malnutrition and severe protein deficiency.
• It promotes healthy physical growth and height in children.
• Eggs support the building and maintenance of skeletal muscle.
• It prevents age-related muscle loss (sarcopenia).
• Eggs increases feelings of fullness to reduce daily caloric intake.
• It contains antimicrobial and antiviral properties, which can help fight infections.
• Eggs help in lowering blood pressure (hypotensive effects).
• It demonstrates potential anti-cancer protective effects.

Can You Eat Eggs Daily?

The research points out that its regular consumption is linked to lower blood pressure and may even offer protective anti-cancer effects. The study also notes that egg protein is highly filling, helps in muscle and weight management, and offers powerful protective effects for the immune system. These are some of the unique benefits of eggs that you can enjoy, when made a part of your diet.

But can you eat eggs daily? According to the Cleveland Clinic, it can be consumed daily because they are beneficial for health. You can also eat one whole egg, including the yolk, every day. However, if you have cardiovascular disease and high levels of cholesterol, then it is better to limit your egg consumption to just three to four whole eggs per week. 

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Because of the high cholesterol content in egg yolk, the Cleveland Clinic adds that if you have any of the following conditions, you should limit your egg consumption:

• Heart disease
• Hyperlipidemia (high cholesterol)
• Type 2 diabetes

ALSO READ- Are Eggs Safe During Pregnancy? How Many to Eat and Who Should Avoid Them

Conclusion

Eggs are a nutritional powerhouse, irrespective of the way they are prepared or cooked.  However, boiling them is the safest and most efficient way to maximise protein absorption. This also keeps unnecessary calories or saturated fats at bay. Frying your eggs is also a good option, but it is better to avoid raw eggs as it may be risky for your gut health. Moreover, eggs are a digestible protein source and can be a part of your balanced diet. If you have underlying cardiovascular conditions or high cholesterol, it is best to consult your healthcare provider to understand how you can make eggs a part of your daily diet.