Dietitians have named the healthiest way to prepare eggs: Ranking from the best to the worst.

According to ТСН: Despite numerous myths about cholesterol, modern dietitians consider eggs as a 'dietary energy source'. A large egg contains about 7.5 g of protein, vitamins B and D, and only 78 calories.

The method of preparing eggs is of great importance. The Daily Mail, in collaboration with nutritionist Rob Hobson, has created a ranking of preparation methods, ranging from the best to the worst.

1. Boiled (Top Choice)

This preparation method is considered the gold standard since boiling adds no additional fats or calories.

• Soft yolk (4-6 minutes): preserves temperature-sensitive nutrients like choline and lutein, which are important for the brain and eyes.

• Hard-boiled (10-12 minutes): ensures the maximum digestibility of protein, as the body absorbs 91% of cooked protein compared to 51% of raw protein.

2. Poached

This method is almost as healthy as boiling, as the eggs are cooked without fat. One downside is that some protein may be lost if the egg is not fully cooked or 'dissolves' in the water, especially if salt is added to the water.

3. Baked (and dishes like Shakshuka)

This variation is very good, as it allows cooking at lower temperatures than frying. One advantage is the ability to add vegetables (tomatoes, peppers), which increases the nutritional value of the dish.

4. Scrambled eggs

This method can be healthy if one does not overdo the additives. Often, scrambled eggs are prepared with cream or butter, which increases the fat content. Experts advise cooking over low heat with a small amount of milk instead of cream.

5. Fried (least healthy)

High temperatures can oxidize fats, and adding oil increases the calorie count (about 90 kcal and 10 g of fat per serving). When frying eggs, it is better to keep the yolk runny (sunny-side up) to reduce its exposure to high temperatures.

Should the yolk be discarded?

Experts agree: no. Although egg whites contain a lot of protein, 90% of the vitamins, minerals, and antioxidants are found in the yolk. If you discard the yolk, you lose the main benefits of the product.

Recently, egg whites have become popular in supermarkets and social media: packs of yogurts, snacks, bars, and even popcorn often say 'high protein'. However, experts emphasize that the body needs significantly less protein than the advertisements suggest.

Eggs remain an important component of a healthy diet, providing necessary nutrients. Depending on the various preparation methods, everyone can find an option that best suits their taste preferences and dietary needs. It is essential to maintain moderation and variety in the diet.