There’s a baker’s dozen ways to cook your eggs—but one method rises to the top.
Reviewed by Dietitian Alyssa Pike, RDN
Key Points
- Hard-boiling adds no sodium or fat and creates perfectly portioned, portable eggs.
- Compared to higher heat methods, hard-boiling is better at preserving nutrients.
- Other healthy cooking methods for eggs include soft boiling, baking and poaching.
“How would you like your eggs cooked?” Whether breakfasting at home or brunching out at a restaurant, it’s such a common question that it’s easy to take for granted the amazing versatility of eggs. These little orbs of nutrition—which contain 6 grams of protein, 4 grams of fat and just 70 calories—can be cooked in dozens of ways, each of which uniquely highlights their flavor and texture.
But just because there are innumerable cooking methods for eggs doesn’t mean they’re all equal for your health. One option bubbles to the top of the list. For nutrient preservation, portability and zero added fat or sodium, hard-boiling is the way to go. As Lisa Andrews, MEd, RD, LD says, “Hard-boiling eggs is an egg-cellent way to eat them!”
Here’s a closer look at the good reasons to hard-boil your eggs.
Hard-Boiling Doesn’t Add Sodium
Eggs pair well with salt. Not surprisingly, some cooking methods call for sauces or seasonings that bring sodium in spades. Simply boiling them, on the other hand, nets you eggs’ inherent sodium, nothing more. All by themselves, eggs are relatively low in this micronutrient. “An egg contains just under 70 mg of sodium, which is less than 3% of the Daily Value,” says Andrews.
Most Americans overconsume sodium (to the tune of 3,300 milligrams per day—a full 1,000 milligrams more than the recommended 2,300 milligrams per day). All that salt can have major consequences for health. High-sodium diets are linked with increased risk of high blood pressure, kidney disease, osteoporosis, stroke, kidney stones and more. If you typically cook your eggs with salt, hard-boiling them could be a good place to begin dialing back on sodium.
Its Lower Temperature Preserves Nutrients
According to Brannon Blount, MS, RDN, the lower temperature of hard-boiling allows eggs to retain many key nutrients. But wait, you might be thinking, doesn’t boiling involve high heat? Yes, but not as high as many other cooking methods.
“Boiling uses moist, relatively moderate heat compared to high-temperature frying,” Blount says. “While all cooking changes proteins slightly, hard-boiling doesn’t significantly reduce key nutrients like choline, B vitamins or fat-soluble vitamins. You retain important nutrients that support brain health (choline), energy metabolism (B vitamins) and eye health (lutein and zeaxanthin).”
It Doesn’t Add Fat
Fat has its place in a healthy diet, and there’s no denying that cooking methods with fats like butter or oil are tasty ways to prep eggs. But if you’d like to ditch the extra fats and calories, hard-boiling is a smart choice. Eggs cooked in water—and nothing else—are free of all added fat. “This keeps the calorie density predictable and lets the egg’s natural nutrients shine,” says Blount.
It Keeps Eggs Portable and Portion-Controlled
If you regularly pack lunches or snacks, you know the value of an easy, on-the-go protein source. Hardboiled eggs fit the bill! Handheld and self-contained in their shells, they’re extremely easy to transport, providing ultimate convenience. “Convenience supports consistency—and consistency is what drives long-term health habits,” says Blount. Plus, since hardboiled eggs are cooked individually, they’re perfect for portion control. (We can’t say the same for a plate of the fried or scrambled variety.)
For an all-week-long snack or lunch supply, try making a batch at the start of the week. They’ll keep in the refrigerator for up to 7 days.
Other Healthy Methods
There’s no need to “put all your eggs in one basket” by hard-boiling them every time. These other methods have benefits, too.
- Soft-boiling. Cooked for less time than hard-boiled eggs, soft-boiled eggs leave a softer yolk. Not only does this method add no fat or sodium, it brings out the natural richness of egg yolks. “It gives you that creamy texture without needing butter or cheese to make it satisfying,” says Blount.
- Poaching. Similar to hard-boiling, poaching involves cooking eggs in only water. This gentle heat method also helps preserve texture and nutrients, Blount says.
- Omelets. Consider omelets an eggy vehicle for all sorts of nutritious ingredient upgrades. “Making omelets is a healthy way to cook eggs because a variety of vegetables can be used, such as spinach, mushrooms, peppers and onions,” Andrews says. “Use non-stick spray, avocado oil or canola oil for omelets and limit how much cheese you use to keep saturated fat content low.”
- Baking. Baked eggs are another preparation that lends itself well to healthy extras like veggies and dairy. Try baked Mediterranean-themed muffin tin “omelets” with feta cheese, red peppers, spinach and olives.
Our Expert Take
Eggs provide protein and nutrients like choline, B vitamins and antioxidants in a low-calorie package. Considering their excellent nutrition profile, it’s hard to go wrong adding them to your diet. That said, if you’d like to keep extra salt and fat out of the mix while creating a handy, nutrient-dense snack, try hard-boiling. Using the simple elements of water, a pot and some heat, this method couldn’t be easier.
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