The Healthiest Way to Cook Eggs: Tips for Maximum Nutrition

Did you know that how you cook your eggs can impact how much nutrition your body actually absorbs? Eggs are nature’s perfect food, but the method you choose can make a difference in protein, vitamins, and fat stability.

Let’s break down the science and the best ways to get the most from your eggs.

Technically, the most ‘optimal’ way to cook eggs would be to use cooking methods that fully cook the egg whites while keeping the yolks soft and golden.

Here are 4 reasons why 👇

1. Cooked Egg Whites = More Protein Absorbed

Your body absorbs about 91% of the protein in cooked egg whites, compared to just 50% from raw whites. That’s a huge difference!

For example, eating three eggs per day for a week:

• Cooked whites: 115g of protein absorbed
• Raw whites: 63g of protein absorbed

Now, some will point out that raw egg whites have antibacterial properties (due to ovotransferrin and lysozyme) since its 'job' is to protect the nutrient-dense yolk from microbial invasion. Yes, that is true! 

But due to protein bioavailability, if your goal is muscle, metabolism, or overall protein intake, cooking the whites is key.

2. Cooked Whites Boost Biotin Absorption

Eggs are one of the best sources of biotin (Vitamin B7), which supports metabolism, hair, skin, and nails.

Raw egg whites contain avidin, a protein that binds to biotin and blocks absorption. Cooking the whites denatures avidin, freeing up biotin so your body can use it.

3. Gently Cooking Yolks Preserves Nutrients

Egg yolks are loaded with heat-sensitive nutrients like Vitamins A, D, E, K2, and carotenoids: the pigments that give yolks their rich color and health benefits.

Light cooking preserves these delicate nutrients, while overcooking can slightly degrade some of them.

4. Overcooking Yolks Can Increase Oxidation for Yolks High in PUFAs

Most eggs today (even pasture raised) are higher in polyunsaturated fats (PUFAs) due to the high PUFA diets of modern hens thanks to industrial agriculture and mass mbonocropping of corn and soy.

Prolonged heat can oxidize unstable PUFAs and cholesterol, forming harmful byproducts like MDA and HNE in the eggs you eat. These lipid oxidation products can increase inflammation and cellular damage.

As a result, the research shows that eggs higher in PUFAs oxidize more easily, reducing their shelf life and compromising their nutritional value.

So that’s why cooking methods that gently set the whites while keeping yolks soft are ideal (when consuming eggs higher in PUFAs).

But don’t stress if you prefer hard-boiled eggs, omelets, frittatas, or French toast: these are still incredibly nutrient-dense options!! Cooking doesn’t remove the nutrition; it just slightly reduces it. The most important thing is to enjoy eggs regularly in a way that works for you!

Why Low PUFA Eggs Matter

The PUFA oxidation when cooking the yolks doesn't matter as much if you’re eating eggs lower in PUFAs, since oxidation depends on the fatty acid profile of the egg itself.

Egg yolk oxidation depends on the hen’s diet.

The more PUFAs in the hen’s diet, the more unstable the fats in the yolk, and the more oxidation occurs during cooking.

That’s why we are so intentional about what our chickens eat, and why we formulated our chickens’ feed to be corn- and soy-free, low in PUFAs, producing eggs with:

• Stable, metabolism-supporting fats
• Rich, nutrient-dense yolks
• Excellent shelf life

👉 Grab your low PUFA egg box today: eggs you can trust, from chickens raised the way nature intended. Shop Low PUFA Eggs