Eggs also provide:
- Vitamins A, D, E, B12, riboflavin, folate
- Minerals like selenium, phosphorus, iron, zinc
- Antioxidants lutein and zeaxanthin, important for eye health
Two large eggs (about 105 g) typically contain: 13 g protein, 160 kcal, 11 g fat, with most fat unsaturated.
- A large egg has 180–200 mg of cholesterol.
- Recent evidence shows that for most healthy people, 1 egg per day (and sometimes up to 2) does not increase heart disease risk when the overall diet is low in saturated fat.
- However, people with diabetes, existing heart disease, or very high cholesterol should talk to their clinician and may need to limit yolks.
Why it’s healthy (the “healthiest way to eat eggs” in action):
- Boiled = no added fat.
- Whole-grain toast adds fiber and B-vitamins.
- Fruit brings vitamin C and polyphenols.
Ingredients (1 serving)
- 2 large eggs
- 1 slice whole-grain bread, toasted and cut into strips (“soldiers”)
- 1 cup mixed fruit (berries, kiwi, orange segments)
- Pinch of salt & pepper
How to make it
- Bring a small pot of water to a gentle boil.
- Lower eggs in carefully. Cook:
- 6½–7 minutes for jammy yolks
- 8–9 minutes for more set
- Immediately transfer to cold water for 1 minute; peel or serve in egg cups.
- Season eggs lightly. Dip toast soldiers into the yolk and enjoy with fruit on the side.
Approx. nutrition
- 320–360 kcal
- 20 g protein (12–13 g from eggs)
- 12–15 g fat (mostly unsaturated)
- 35–45 g carbs, 6–8 g fiber (from whole grain + fruit)
Why it’s healthy:
- High protein, moderate fat, lots of vegetables.
- Extra egg whites boost protein without extra cholesterol.
- Olive oil + tomatoes = better absorption of lycopene and fat-soluble vitamins.
Ingredients (1 big serving or 2 light servings)
- 1 whole egg + ½ cup egg whites
- 1 tsp olive oil
- ½ cup cherry tomatoes, halved
- ½ cup baby spinach
- 2 tbsp diced red onion
- 2 tbsp crumbled feta (optional)
- Dried oregano, salt, pepper
How to make it
- Whisk egg + whites with a pinch of salt and pepper.
- In a nonstick pan, warm olive oil over medium heat.
- Sauté onion 1–2 min; add tomatoes and cook until just softened.
- Add spinach; wilt briefly.
- Pour in egg mixture. Stir gently until just set but still soft.
- Remove from heat, sprinkle with feta and oregano.
Approx. nutrition (entire pan, with feta)
- 220–260 kcal
- 22–26 g protein
- 12–14 g fat (mostly unsaturated; feta adds some saturated)
- 6–10 g carbs, ~2–3 g fiber
Why it’s healthy:
- Poached egg = no cooking fat.
- Avocado gives monounsaturated fat + fiber.
- Greens provide folate, vitamin K, magnesium.
Ingredients (1 serving)
- 1–2 large eggs
- ½ small avocado
- 1–2 cups baby spinach or arugula
- 1 tsp olive oil (optional)
- 1 tsp lemon juice
- Salt, pepper, chili flakes
How to make it
- Toss greens with olive oil, lemon, salt, and pepper; place in a shallow bowl or plate.
- Mash avocado with a pinch of salt; spread on greens or on a slice of whole-grain toast if desired.
- Poach eggs:Simmer water in a saucepan, add a splash of vinegar.
- Crack each egg into a small cup, swirl the water, slip egg in, and cook 3–4 minutes.
- Remove eggs with a slotted spoon; drain briefly on paper towel.
- Place on the avocado/greens. Finish with chili flakes.
Approx. nutrition (2 eggs, ½ avocado, no toast)
- 320–350 kcal
- 18–20 g protein
- 24–26 g fat (mostly unsaturated from avocado + yolks)
- 8–10 g carbs, ~7–8 g fiber
Why it’s healthy:
- Great for meal prep and portion control.
- High protein, veggie-dense, and no need for much oil.
Ingredients (makes 6 muffins / 3 servings)
- 4 whole eggs + ½ cup egg whites
- ½ cup finely chopped spinach
- ½ cup diced bell pepper
- ¼ cup diced onion
- ¼ cup grated zucchini (squeezed dry)
- ¼ cup shredded light cheese (optional)
- Salt, pepper, dried herbs
- Olive oil spray for tin
How to make it
- Preheat oven to 180 °C / 350 °F. Lightly spray a 6-cup muffin tin.
- Whisk eggs, egg whites, salt, pepper, and herbs.
- Divide vegetables evenly among cups, sprinkle cheese if using.
- Pour egg mixture over the veggies.
- Bake 15–20 min until set. Cool slightly; pop out with a knife.
Approx. nutrition (per muffin, no cheese; 2 muffins = 1 serving)
Per muffin:
- 55–70 kcal
- 6–7 g protein
- 3–4 g fat
- 2–3 g carbs, ~0.5–1 g fiber
Two muffins as a serving:
- 110–140 kcal
- 12–14 g protein
1) What is the single healthiest way to eat eggs?
For most people, soft-boiled or poached eggs are top choices: no added fat, gentle heat, and good nutrient retention. Add vegetables and whole grains to round out the meal.
2) Are boiled eggs healthier than fried eggs?
Generally yes. Boiled eggs have no added fat, while fried eggs often include butter or oil. Using a small amount of olive or avocado oil and not overcooking helps make fried eggs healthier if you love them.
3) How many eggs can I eat per day?
For most healthy people, up to 1 egg per day (and sometimes 2) fits into a heart-healthy diet, especially if saturated fat is kept low overall. People with diabetes, heart disease, or very high cholesterol should ask their healthcare provider and may need to limit yolks.
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