The healthiest ways to eat eggs, from Saga, 2026 05 28
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Colin Howard
May 28, 2026, 1:44:25 PM (6 days ago) May 28
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Greetings,
I am rather partial to a fried egg, especially if cooked in pork fat and
allowed to become crispy on the outside, in this article, such would, no
doubt, be regarded as "in no way!" nevertheless, I enjoy fried eggs in
particular. I like eggs scrambled, boiled, as an omlet containing filling
such as bacon, prawns, mushrooms and the like. I quite enjoy pickled eggs.
I have had a Chinese dish, entitled FuYung which seems to be their
equivalent to our omlet. I agree, eggs form an important part of my diet.
Poached, scrambled, boiled? We rank the healthiest way to cook eggs to get
the most benefit from this great source of protein, vitamins and minerals.
By Hannah Verdier | Published - 27 May 2026
Eggs have had some bad press over the years, but gone are the days when they
were seen as unhealthy. If they had an ingredients label on their shell, you'd
be able to read about all the useful vitamins, minerals and healthy fats
they contain.
New research on nearly 40,000 people over 15 years has found those who ate
eggs more frequently were at a lower risk of Alzheimer's. It's worth bearing
in mind the study was on a health-conscious group in the US, but the results
did show eating eggs five times a week led to a 27% reduction in risk.
The NHS describes eggs as a good source of protein, which helps you feel
fuller for longer and is essential to help the body heal itself and part of
a balanced diet. Studies have also shown eggs are helpful for eye and brain
health.
Are eggs good for you?
"Eggs are a nutrient-dense, affordable source of high-quality protein,
healthy fats and key vitamins like B12 and choline, which support brain and
overall health," says Priya Tew, specialist dietician from Dietitian UK.
"The healthiest way to eat eggs is less about the specific cooking method
and more about how they fit into a balanced meal."
Advice on eggs has changed over the years, but currently there's no
recommended upper limit for how many you should eat per week, except if you
have exceptionally high cholesterol. Although it's true eggs contain
cholesterol, they're low in saturated fat and don't have a big impact on
blood cholesterol levels.
The British Heart Foundation recommends people with familial
hypercholesterolaemia (an inherited condition of high cholesterol in the
blood) shouldn't eat more than three or four eggs a week.
The healthiest ways to eat eggs
Read on to see which are the best and worst ways to eat eggs for your
health.
Eggs are healthiest when they're part of a balanced meal
1. Omelette
The healthiest way to eat eggs as an easy, protein-packed meal
You can whip one up in minutes and it's a good way to use up any leftovers
in your fridge, but the humble omelette has health benefits, too.
"An omelette is great because it's a complete meal," says dietitian Emma
Shafqat. "If you add vegetables, such as broccoli or red and yellow peppers,
it's a good way to get your vitamin C in. Eggs are high in iron, so
combining them with vitamin C helps your absorption."
What about the oil debate? Cooking with butter makes the omelette higher in
saturated fat, opting for olive oil or another unsaturated fat which fares
well at higher temperatures such as rapeseed oil is a good bet. But it's all
about balance and a little more fat can help if you've lost your appetite
and are worried you're losing weight.
"If you're trying to get your weight up, use butter, which is good at high
heat, but if you have high cholesterol it's better to use olive oil," says
Shafqat. "If I was going to make eggs, I'd use a tiny bit of butter because
it performs well at high heat and tastes better."
Try the classic Spanish omelette, traditionally made with potatoes and
onions. You can take out the smoked bacon lardons and replace it with a lean
protein such as cooked chicken or turkey, or grilled aubergine for a
vegetarian option.
Can what you eat slow ageing? A neuroscientist says yes.
2. Shakshuka
Bake your eggs for a healthy twist on breakfast
"Baked egg dishes, such as shakshuka, are a great option as they naturally
incorporate vegetables and encourage a more balanced meal," says Tew.
Shakshuka packs in the nutrients, it's rich with a chunky tomato sauce which
brings in the potent antioxidant lycopene which comes from cooking the
fruit, as well as garlic, onions, smoky peppers and spices.
Eating 30 plants a week is recommended for gut health, so this is another
opportunity to add in more vegetables, as well as a sprinkle of nuts on top
once your eggs are baked. If you're searching the bottom of the fridge for
leftover veg, don't forget the freezer as peas, spinach and other frozen
vegetables can be healthier than fresh.
Struggling to sleep? The 5 drinks which might be keeping you awake.
Combining eggs with green vegetables is a good way to get more iron
3. Boiled or poached eggs
Best for simplicity and salads
You might have been brought up on a dippy egg with soldiers, but a putting
those boiled eggs in a salad is a good way to pack in more nutrients.
"Boiled and poached eggs are cooked without added fats and retain their
nutrients well," says Tew. "Eating them with any kind of greens, such as
lettuce, spinach and cucumber, is obviously good," says Shafqat.
"If you need more fibre, lentils are a great addition. Eggs are high in lots
of nutrients, such as selenium and iodine and look out for eggs enriched
with omega-3, which can be a good way of getting it if you don't eat fish."
Studies have shown the fatty acid omega-3, which the body can't produce on
its own and needs to come from food or a supplement, could slow down the
ageing process, so look out for the label.
Keep it simple: What are ultra-processed foods and how can I cut back?
4. Scrambled eggs
Best for feeling satisfied and fuller for longer
Scrambling your eggs in butter is not the only way to cook them, even if it's
the most delicious one you can think of. Spray oil can give you just the
right amount and stop you drizzling excess fat into the pan.
"Scrambled eggs are a good option, as long as you don't put lots of butter
and cream in," says Shafqat. "A splash of milk is better, because then you
get your calcium too".
Tew agrees: "Adding milk can improve both taste and satiety. You can
scramble them in the microwave, then put them in a wrap to make a breakfast
burrito, pairing them with carbs, healthy fats and fibre."
Add avocados for good fats, plus tomatoes and spinach to boost your fruit,
veg and fibre intake. The key is to make eggs the star of the show in a
healthy, balanced meal.
The foods which can ease your everyday aches and pains.
5. Fried eggs
The healthiest way to still enjoy your fry-up
So you want to be healthy, but who can resist the lure of a Full English?
Depriving yourself of your favourite breakfast will only make you crave it
more, so just make it healthier.
"Fried eggs can totally be a part of a balanced diet," says Tew. "To make
them healthier, you can use a little spray oil on a non-stick pan."
If you love grilled tomatoes on your breakfast plate, there's even better
news because they're packed with vitamin C, potassium and folate, as well a
powerful antioxidant called lycopene, which can help lower blood pressure.
Cooking them helps us absorb more of the good stuff.
The 5 most common vitamin and mineral deficiencies as we age.
Eggs and their healthy ingredients
Protein: 12.6% of the edible portion of an egg is protein, with more
concentrated in the yolk.
Vitamin D: two medium eggs provide a third of your recommended daily
amount.
Other handy vitamins and minerals contained in eggs
Vitamin A: for eyes and immune system.
Vitamin B12 and Vitamin B2 (riboflavin): for red blood cells and normal
metabolism.
Folate: for immune system.
Biotin: for metabolism and skin, hair and nervous system.
Pantothenic acid: for metabolism and brain.
Iodine: helps maintain skin and nervous system function, as well as
thyroid hormones.
Selenium: protects cells against oxidative damage and is good for hair
and nails.
Choline: contributes to normal fat metabolism and liver function.
Phosphorus: for bones and teeth.
Source: Egg Info
Written by: Hannah Verdier
Hannah Verdier writes about fitness, health, relationships, podcasts, TV and
the joy of reinventing yourself at 50 and beyond. She's a graduate of
teenage music bible Smash Hits and has a side hustle as a fitness trainer
who shows people who hated PE at school how to love exercise.
Colin Howard, living in Southern England.
I am rather partial to a fried egg, especially if cooked in pork fat and
allowed to become crispy on the outside, in this article, such would, no
doubt, be regarded as "in no way!" nevertheless, I enjoy fried eggs in
particular. I like eggs scrambled, boiled, as an omlet containing filling
such as bacon, prawns, mushrooms and the like. I quite enjoy pickled eggs.
I have had a Chinese dish, entitled FuYung which seems to be their
equivalent to our omlet. I agree, eggs form an important part of my diet.
Poached, scrambled, boiled? We rank the healthiest way to cook eggs to get
the most benefit from this great source of protein, vitamins and minerals.
By Hannah Verdier | Published - 27 May 2026
Eggs have had some bad press over the years, but gone are the days when they
were seen as unhealthy. If they had an ingredients label on their shell, you'd
be able to read about all the useful vitamins, minerals and healthy fats
they contain.
New research on nearly 40,000 people over 15 years has found those who ate
eggs more frequently were at a lower risk of Alzheimer's. It's worth bearing
in mind the study was on a health-conscious group in the US, but the results
did show eating eggs five times a week led to a 27% reduction in risk.
The NHS describes eggs as a good source of protein, which helps you feel
fuller for longer and is essential to help the body heal itself and part of
a balanced diet. Studies have also shown eggs are helpful for eye and brain
health.
Are eggs good for you?
"Eggs are a nutrient-dense, affordable source of high-quality protein,
healthy fats and key vitamins like B12 and choline, which support brain and
overall health," says Priya Tew, specialist dietician from Dietitian UK.
"The healthiest way to eat eggs is less about the specific cooking method
and more about how they fit into a balanced meal."
Advice on eggs has changed over the years, but currently there's no
recommended upper limit for how many you should eat per week, except if you
have exceptionally high cholesterol. Although it's true eggs contain
cholesterol, they're low in saturated fat and don't have a big impact on
blood cholesterol levels.
The British Heart Foundation recommends people with familial
hypercholesterolaemia (an inherited condition of high cholesterol in the
blood) shouldn't eat more than three or four eggs a week.
The healthiest ways to eat eggs
Read on to see which are the best and worst ways to eat eggs for your
health.
Eggs are healthiest when they're part of a balanced meal
1. Omelette
The healthiest way to eat eggs as an easy, protein-packed meal
You can whip one up in minutes and it's a good way to use up any leftovers
in your fridge, but the humble omelette has health benefits, too.
"An omelette is great because it's a complete meal," says dietitian Emma
Shafqat. "If you add vegetables, such as broccoli or red and yellow peppers,
it's a good way to get your vitamin C in. Eggs are high in iron, so
combining them with vitamin C helps your absorption."
What about the oil debate? Cooking with butter makes the omelette higher in
saturated fat, opting for olive oil or another unsaturated fat which fares
well at higher temperatures such as rapeseed oil is a good bet. But it's all
about balance and a little more fat can help if you've lost your appetite
and are worried you're losing weight.
"If you're trying to get your weight up, use butter, which is good at high
heat, but if you have high cholesterol it's better to use olive oil," says
Shafqat. "If I was going to make eggs, I'd use a tiny bit of butter because
it performs well at high heat and tastes better."
Try the classic Spanish omelette, traditionally made with potatoes and
onions. You can take out the smoked bacon lardons and replace it with a lean
protein such as cooked chicken or turkey, or grilled aubergine for a
vegetarian option.
Can what you eat slow ageing? A neuroscientist says yes.
2. Shakshuka
Bake your eggs for a healthy twist on breakfast
"Baked egg dishes, such as shakshuka, are a great option as they naturally
incorporate vegetables and encourage a more balanced meal," says Tew.
Shakshuka packs in the nutrients, it's rich with a chunky tomato sauce which
brings in the potent antioxidant lycopene which comes from cooking the
fruit, as well as garlic, onions, smoky peppers and spices.
Eating 30 plants a week is recommended for gut health, so this is another
opportunity to add in more vegetables, as well as a sprinkle of nuts on top
once your eggs are baked. If you're searching the bottom of the fridge for
leftover veg, don't forget the freezer as peas, spinach and other frozen
vegetables can be healthier than fresh.
Struggling to sleep? The 5 drinks which might be keeping you awake.
Combining eggs with green vegetables is a good way to get more iron
3. Boiled or poached eggs
Best for simplicity and salads
You might have been brought up on a dippy egg with soldiers, but a putting
those boiled eggs in a salad is a good way to pack in more nutrients.
"Boiled and poached eggs are cooked without added fats and retain their
nutrients well," says Tew. "Eating them with any kind of greens, such as
lettuce, spinach and cucumber, is obviously good," says Shafqat.
"If you need more fibre, lentils are a great addition. Eggs are high in lots
of nutrients, such as selenium and iodine and look out for eggs enriched
with omega-3, which can be a good way of getting it if you don't eat fish."
Studies have shown the fatty acid omega-3, which the body can't produce on
its own and needs to come from food or a supplement, could slow down the
ageing process, so look out for the label.
Keep it simple: What are ultra-processed foods and how can I cut back?
4. Scrambled eggs
Best for feeling satisfied and fuller for longer
Scrambling your eggs in butter is not the only way to cook them, even if it's
the most delicious one you can think of. Spray oil can give you just the
right amount and stop you drizzling excess fat into the pan.
"Scrambled eggs are a good option, as long as you don't put lots of butter
and cream in," says Shafqat. "A splash of milk is better, because then you
get your calcium too".
Tew agrees: "Adding milk can improve both taste and satiety. You can
scramble them in the microwave, then put them in a wrap to make a breakfast
burrito, pairing them with carbs, healthy fats and fibre."
Add avocados for good fats, plus tomatoes and spinach to boost your fruit,
veg and fibre intake. The key is to make eggs the star of the show in a
healthy, balanced meal.
The foods which can ease your everyday aches and pains.
5. Fried eggs
The healthiest way to still enjoy your fry-up
So you want to be healthy, but who can resist the lure of a Full English?
Depriving yourself of your favourite breakfast will only make you crave it
more, so just make it healthier.
"Fried eggs can totally be a part of a balanced diet," says Tew. "To make
them healthier, you can use a little spray oil on a non-stick pan."
If you love grilled tomatoes on your breakfast plate, there's even better
news because they're packed with vitamin C, potassium and folate, as well a
powerful antioxidant called lycopene, which can help lower blood pressure.
Cooking them helps us absorb more of the good stuff.
The 5 most common vitamin and mineral deficiencies as we age.
Eggs and their healthy ingredients
Protein: 12.6% of the edible portion of an egg is protein, with more
concentrated in the yolk.
Vitamin D: two medium eggs provide a third of your recommended daily
amount.
Other handy vitamins and minerals contained in eggs
Vitamin A: for eyes and immune system.
Vitamin B12 and Vitamin B2 (riboflavin): for red blood cells and normal
metabolism.
Folate: for immune system.
Biotin: for metabolism and skin, hair and nervous system.
Pantothenic acid: for metabolism and brain.
Iodine: helps maintain skin and nervous system function, as well as
thyroid hormones.
Selenium: protects cells against oxidative damage and is good for hair
and nails.
Choline: contributes to normal fat metabolism and liver function.
Phosphorus: for bones and teeth.
Source: Egg Info
Written by: Hannah Verdier
Hannah Verdier writes about fitness, health, relationships, podcasts, TV and
the joy of reinventing yourself at 50 and beyond. She's a graduate of
teenage music bible Smash Hits and has a side hustle as a fitness trainer
who shows people who hated PE at school how to love exercise.
Colin Howard, living in Southern England.
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