Eggs are nutritious and generally safe when consumed properly. The nutritional value of an egg does not change much across different cooking methods. The differences lie in the amount of oil, seasoning, and accompanying foods used.

Boiled eggs largely retain their nutritional value without added oil, salt, or sugar. This preparation method is ideal for individuals managing weight, blood lipid levels, diabetes, hypertension, or cardiovascular conditions.

Frying eggs with little oil does not diminish their health benefits. However, avoid serving them with too many accompaniments such as sausage, bacon, pate, or white bread.

Limit frying eggs with much oil, butter, or animal fat, as this increases the dish's calories and saturated fat. Additionally, avoid consuming undercooked eggs, especially for children, pregnant women, the elderly, and immunocompromised individuals, to prevent infection.

Photo illustration: Bui Thuy

Associate Professor, Doctor Nguyen Trong Hung

Director, Center for Nutrition Counseling, Rehabilitation and Obesity Control, National Institute of Nutrition