Eggs, whether scrambled, boiled, fried, or crafted into a fluffy omelette, are a beloved staple across Britain. They find a place on breakfast tables and in countless recipes, reflecting the nation’s fondness for this versatile food.

On average, a Brit consumes about 200 eggs annually, equating to indulging in this protein-packed food nearly every other day. This figure includes eggs used in various culinary creations and baked goods, highlighting their integral role in the kitchen.

Despite their widespread popularity, eggs have long been shadowed by a reputation for being unhealthy. Critics have pointed fingers, accusing them of raising cholesterol levels, increasing heart disease risk, and, historically, even posing a salmonella threat.

However, nutrition specialists argue that such claims are largely outdated. Rob Hobson, a registered nutritionist and author of “Unprocess Your Life,” acknowledges the controversy surrounding eggs. “Eggs have been surprisingly contentious,” he notes, “stemming from flawed research in the 1950s that incorrectly linked them to heart disease—a notion that unfortunately lingered in dietary guidelines through the 1970s and beyond.”

Hobson explains that early studies often involved participants who consumed not just eggs but also higher quantities of processed meats, refined carbohydrates, and sugary beverages, while eating fewer vegetables. This association with generally unhealthy dietary patterns muddled the results, unfairly blaming eggs for health issues.

‘But people who ate more eggs in those early studies also tended to eat more processed meat, refined carbohydrates and sugary drinks—and fewer vegetables. Eggs were part of an overall less healthy diet, which muddied the results.’

Fears that eggs could harbour salmonella – and that runny yolks are dangerous – are also largely outdated. UK hens have been routinely vaccinated against the bacteria since the late 1990s, dramatically reducing the risk.

For most people, he says, eggs are a dietary powerhouse.

A single large egg contains around 7.5g of protein – roughly a sixth of a woman’s recommended daily intake – alongside almost no salt, just 78 calories, and a range of vitamins including B and D, which are vital for numerous bodily functions.

Eggs also contain a form of vitamin A that is more easily absorbed than the type found in vegetables, making them a useful addition to a vegetarian diet.

However, registered nutritionist Lily Soutter warns that how eggs are cooked matters. ‘It’s the processing, frying and heavy additions of fat and salt that can undermine their health benefits,’ she says.

And while eggs are highly nutritious, experts caution against overdoing it – even for those trying to increase protein intake or build muscle.

The NHS advises that protein should form a significant part of the diet, with men needing around 55g a day and women around 45g. But Hobson stresses this shouldn’t all come from eggs.

‘They do contain fat, so variety is key,’ he says. ‘As with most foods, eggs are healthy in moderation.’

Importantly, there is no official UK limit on egg consumption for people with high cholesterol.

‘The emphasis now is on reducing saturated fat, increasing fibre and improving overall diet quality,’ Hobson adds.

So how you cook your eggs – and what you eat them with – may matter just as much as how many you crack.

Here, the Daily Mail asks experts to rank the healthiest ways to cook eggs, from best to worst – and reveal whether sunny–side up really is better for you.

1. Boiled

Nutritionally, boiled eggs come out on top, Hobson says. 

This is because boiling doesn’t change the nutrient profile of an egg – no extra calories or fat are added – keeping a large egg at around 78 calories and 5g of fat per, compared to roughly 90 calories and nearly 7g of fat in a fried egg (depending on cooking method). 

Soft-boiling (4 to 6 minutes) retains heat-sensitive nutrients such as choline and lutein, which play critical roles in maintaining brain function and protecting long-term eye health.

Hard-boiled (10 to 12 minutes), however, maximises protein bioavailability in eggs. Your body can absorb approximately 91 per cent of the protein in a cooked egg, compared to only 51 per cent in a raw one.

This is because heat causes the chemical changes in the egg proteins that make it much easier for digestive enzymes to break them down.

Avoid cooking for more than 14 minutes, however, as prolonged heat can reduce Vitamin D and Vitamin A content.  

2. Poached

Poached eggs are a close second when it comes to the nutrient profile of an egg—but they can be lower in protein than their boiled counterparts.

While this might seem counterintuitive – an egg is an egg, right? – it’s because the protein-rich albumen, also known as the egg white, is not as readily absorbed if it is not completely cooked through. 

So, if you like your poached eggs barely warmed through and a bit slimy, it’s going to affect how much protein your digestive system can take from them. 

Hobson says: ‘The healthiest cooking methods are those that avoid excessive heat, minimise fat oxidation, and don’t introduce large amounts of saturated fat or ultra–processed ingredients – like sausage and eggs.

‘Boiled, poached or gently scrambled eggs preserve nutrients well and keep the fat profile stable,’ he added. 

Poaching an egg doesn’t require a lot of cooking time, meaning they can be whipped up in a relatively short time. 

But, Hobson warns, poaching an egg usually introduces more sodium, through salting the water which put a slight dent in their overall healthiness. 

3. Coddled 

Coddling an egg involves cooking the egg in a ramekin in hot, but not boiling water, helping preserve their impressive, yet heat sensitive nutrient portfolio. 

This is a good option, Hobson says, ‘because coddling keeps the yolk soft, which also supports absorption of fat–soluble nutrients such as vitamins A and D, as well as carotenoids like lutein and zeaxanthin.’ 

4. Baked eggs 

How you cook your eggs can greatly affect their nutrient profile, with things like frying running the risk of oxidising essential vitamins and minerals. 

Baking your eggs means that you can generally cook them at lower temperatures.  This, Hobson says, help them cook more evenly, ‘reducing the risk of overcooking the whites while keeping the yolk nice and runny which helps to preserve protein quality,’ says Hobson. 

But, as with all foods, context matters just as much as cooking method. 

‘Because they’re are often prepared as part of a tray or dish rather than individually, baked eggs also make it easier to include other healthy foods like vegetables or pulses in the same meal, boosting fibre and micronutrient intake and supporting better satiety and metabolic health overall,’ Hobson added. 

Therefore, it’s not surprising that a dish like shakshuka, which involves poaching eggs in a chunky tomato and bell pepper sauce with lots of warming spices and fresh herbs, is one of the best when it comes to health. 

4. Scrambled 

Opting for scrambled can be a healthy option – but it all depends on the small choices you make in the cooking process, Soutter says. 

Often, scrambling introduces butter or cream, which provides richness but also adds saturated fats into the mix, more than doubling the fat content of a boiled egg, and surpassing that of a fried egg too. 

But experts say if you simply scramble them over a low heat, using a good non–stick pan to avoid having to use too much oil, with just a splash of full–fat milk, this can be a good, protein enriched option. 

5. Fried  

Perhaps unsurprisingly, fried eggs tend to be less healthy as high temperatures can cause chemical changes to the cholesterol inside the yolk, increasing the risk of heart disease and stroke overtime. 

Hobson says: ‘Frying isn’t inherently unhealthy, but very high temperatures or repeatedly heating oils can increase oxidation of fats which may be less favourable for cardiovascular health over time.’ 

To get around this, experts suggest using butter rather than olive oil at high temperatures – as some oils become unstable when heated, reducing their nutritional value. 

Enjoying your eggs sunny–side up can also help, as this reduces the cooking time, and negates the need for the egg yolk to come into contact with the hottest temperatures. 

After scrambled eggs, fried eggs have one of the highest fat contents with nearly 10g of fat per portion.  

Is it healthier to just eat the whites? 

Whilst throwing away the yolk and just eating the white may seem like the healthiest option when it comes to counting calories, reducing fat intake and upping protein, experts say this is one of the biggest myths when it comes to eggs. 

‘While the white provides protein, around 90 per cent of the vitamins, minerals and antioxidants are found in the yolk, so for me that is the healthiest bit of the egg,’ Hobson says. 

And the nutrient profile backs this up. Egg yolks contain not only vitamins A, D, E and K – which is crucial for blood clotting, bone health and heart function – but powerful antioxidants which support eye health, and healthy fats. 

‘If you discard the yolk then you are significantly reducing the nutritional value of the egg,’ says Hobson.  

Is organic really better for you? 

Whilst nutritionists recommend eggs because they are both affordable and widely accessible, organic eggs are typically higher omega–3 fats and vitamins, due to differences in the feed. 

‘But, the differences are modest,’ Hobson stresses, and standard eggs are still a high–quality food source. 

‘Accessibility and consistency are always going to beat perfection.

‘From a public health standpoint, eggs are one of the most cost–effective ways to improve protein and micronutrient intake and the fact they are incredibly versatile means you will always find something you can do with them to knock up a cheap meal.’ 

But, if you have the budget for produce with a slightly higher price point, there are some great alternatives to chicken eggs out there, Hobson says. 

For being so small, quail eggs are are surprisingly rich in nutrients, with a single egg providing a significant proportion of your daily vitamin B12, selenium and choline needs – in a 14 calorie package. 

Some even claim that quail eggs are more nutrient dense than the classic chicken egg, because they have proportionally larger yolks which is where most of the nutrients are found. 

Weight for weight, quail eggs contain more than double the amount of iron and 66 per cent of an adults daily vitamin B12 whilst two large chicken eggs contains less than half.  

Duck eggs, on the other hand, tend be slightly larger and richer with more fat per serving, making them more calorie dense Hobson says. 

‘Whatever your preference, duck, quail and hen’s eggs can all fit into a balanced diet. 

‘The key difference is portion size and how often they’re eaten, rather than any major nutritional advantage of one over another.’ 

What if I’m worried about my cholesterol? 

Eggs have long been vilified for their naturally high cholesterol content – but according to the experts, for most people this isn’t a concern. 

However, Hobson says: ‘Some people, for example those with hypercholesterolaemia, do appear to be more sensitive to dietary cholesterol. 

‘In those cases, it can be sensible to keep an eye on egg intake, but always in the context of the whole diet rather than singling eggs out as a problem food.’