Scrambled, Boiled, Duck, Or Chicken: What's The Healthiest Type Of Egg?

Dietitian comment provided by registered dietitian Melissa Jaeger, head of nutrition at MyFitnessPal. 

At HuffPost UK, we’ve already asked dietitians which bread is best for us and whether wholemeal pasta is always better than plain. 

But what about eggs, which I’ve alternately heard are healthy, protein-packed additions and a speedy way to increase your cholesterol? 

Here, we spoke to registered dietitian Melissa Jaeger about whether eggs are good for us, the best way to eat them, and which type of eggs benefits us most. 

 Are eggs good for us? 

“Absolutely,” said Jaeger.

Calling them a “nutrient powerhouse,” she added: “They’re a complete protein containing all nine essential amino acids your body can’t produce on its own.

“They provide preformed vitamin A that’s ready for your body to use, and they’re packed with vitamins and minerals that support everything from muscle building to immune function.” 

So long as you remember a healthy diet is more about the balance of what you eat than any one food, she added, “they can absolutely be part of a heart-healthy diet”.

Which eggs are healthiest?

“There are slight variations in nutritional content between different types of eggs, such as chicken, duck, or quail,” Jaeger told us.

For instance, a duck egg contains more fat and weighs a little more than a chicken’s egg; duck eggs also contain a little more fat.

But, she said, “the cooking method, serving size, and what you pair your eggs with will have a far greater impact on the overall nutrition quality of your meal than the type of egg you choose”. 

Whether you hard-boil, scramble, or fry your eggs won’t change the nutritional content of the egg itself. But adding oil or butter will raise the fat content, while pairing it with veggies adds some much-needed fibre.

For instance, “It’s common for poached eggs to be served in dishes like Eggs Benedict with rich sauces or alongside bacon or sausage that are higher in saturated fat,” the dietitian shared. 

“Instead, top your wholemeal avocado toast with a poached egg and serve with a side of fresh fruit for a well-rounded meal containing protein, fibre, and healthy fats.” 

Ultimately, you should “Aim to pair your protein-rich eggs with a source of fibre, including fresh berries, sautéed vegetables, or wholemeal toast to round out the meal and provide sustained energy”. 

That protein and fibre combo, Jaeger added, will “keep you satisfied and support your daily nutrition goals, regardless of which type of egg or cooking method you choose”. 

How does a dietitian make eggs healthier?

It’s all about that balance we spoke about earlier. 

“The key is what you pair them with,” said Jaeger.

“Swap out high saturated fat sides like bacon or sausage for nutrient-rich options like avocado or whole wheat toast, black beans, salsa, sweet potato hash or fresh fruit.

“Boiled eggs are perfect for salads or on-the-go snacks. Scrambled eggs are one of my favourites because you can easily add leftover pre-cut vegetables for a protein and fibre-filled combination,” she added.

And for a quick breakfast, the dietitian added, you can’t beat a microwave.

“Grease a microwave-safe bowl with cooking spray, whisk in your eggs with seasonings, vegetables, and a splash of liquid, then microwave in short increments (no more than 30 seconds at a time) until done,” she said.