Eggs can be an affordable, versatile protein source. What are the healthiest ways to prepare them?

To find out, WellTuned spoke with Erica Fleming, a registered dietitian at BlueCross BlueShield of Tennessee.

“Eggs are a complete protein because they contain all essential amino acids,” Erica says. “And, because they are filling, you might consume fewer calories, which may be helpful for weight loss.”

An egg has about 70 calories, 6 grams of protein and a nutrient rich yolk. Those nutrients have fat, which may concern some people with high cholesterol.

Understanding eggs and cholesterol

Erica Fleming: The liver makes cholesterol based on the amount of saturated fat and trans-fat consumed. Eggs contain only a small amount of saturated fat (approximately 1.5 grams per egg). For many people, cholesterol levels are not greatly affected by eating eggs, but individual risks vary. Check with your doctor for guidance on this.

Some people avoid cholesterol by eating only egg whites. Whether to eat the whole egg depends on your nutrition needs. Egg whites provide about 60% of an egg’s protein and are low in calories. However, the egg yolk contains almost 100% of the egg’s fat-soluble vitamins (A, D, E, K). It also has minerals like calcium, iron and zinc, plus antioxidants including choline, lutein and zeaxanthin. It’s always best to discuss your individual health care conditions with your doctor.

Eggs have a variety of health benefits. They are an excellent source of choline, which is good for brain and nerve health, including during pregnancy. But discuss dietary choices with your doctor if you are pregnant.

Healthiest ways to cook eggs

Erica Fleming: How you cook eggs affects how healthy a meal they can be.

Fried eggs: They’re often prepared with butter or other saturated fat. Consider using a healthy fat like olive oil.

Scrambled eggs: Like fried eggs, they’re often prepared with butter to prevent sticking. Scrambling on lower heat with a healthier fat may help with retention of vitamin D but can decrease B vitamins. It’s ideal to avoid excessive heat and overcooking.

Omelet: Like other methods, be conscious of the fat used. Preparing omelets with leftover produce or frozen vegetables can increase nutrient intake.

Boiling or poaching: These can be good options because no added fat is needed. But higher heat over longer periods can degrade certain nutrients like vitamins A and E, so low-heat methods retain the highest amount of nutrients.

Don’t forget food safety with eggs

Erica Fleming: Keep eggs in their original cartons to maintain moisture and prevent absorption of odors. If you purchase farm-fresh eggs, don’t wash them before storing them. This strips away a protective natural coating.

Store eggs with the pointy end or tip down to keep the yolk centered in the refrigerator. Raw shell eggs can generally be stored for 3 to 5 weeks in the refrigerator. Hard-boiled eggs should be used within 1 week.  Although consuming raw eggs is not recommended, it is especially important that pregnant women, young children, the elderly, and those who are immunocompromised only eat thoroughly cooked eggs.

How many eggs should you eat per week?

Erica Fleming: Eating one egg per day can fit within a balanced diet for most people, but individual needs vary. Check with your doctor especially if you have certain health conditions. Limit consumption if you eat eggs with other foods that are high in saturated fats like bacon, cheese and sausage. Also limit intake if you prepare them with butter.

“It’s always ideal to discuss your meal planning with your physician,” Erica says. “Overall, the nutritional benefits of eggs can make them a valuable addition to most diets when prepared properly.”

More from Erica Fleming on WellTuned

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.