Worth a crack
New Zealand Listener|August 27 - September 2, 2022
Eggs are good value and highly nutritious whichever way they're prepared, but the raw and the cooked are by no means equal.
Jennifer Bowden
Worth a crack

Question: Eggs are cooked in several ways. Is there any difference in nutritional value for these ways? Would eating an egg raw be beneficial?

Answer: Eggs are a nutrient-dense food, which is the biggest compliment that can be given in nutrition speak. Packed with high-quality protein, healthy polyunsaturated fats, vitamins, minerals, antioxidants and more, eggs are a cost-effective, nutritious addition to our diet. But when it comes to comparing cooked versus raw eggs, there are real risks and rewards to be had and raw eggs are definitely not the winning option.

For many years, the New Zealand Heart Foundation recommended that people at high risk of heart disease limit their egg intake to three eggs (yolks) per week, due to the high levels of cholesterol in eggs. However, subsequent research affirmed that the levels of cholesterol in eggs had only a small and "clinically insignificant effect" on blood cholesterol levels - saturated fats have a far bigger impact. Hence, the Heart Foundation now advises that most people can eat eggs freely within a balanced heart-healthy diet, while those at high risk of heart disease can safely eat up to six eggs per week.

At a time when food costs are skyrocketing, eggs can provide an inexpensive source of protein. They also contain a helpful punch of carotenoids, vitamin D, B12, selenium and choline, notes the Heart Foundation.

But where do we stand nutritionally with all the variants of cooked versus raw eggs?

This story is from the {{IssueName}} edition of {{MagazineName}}.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.

This story is from the {{IssueName}} edition of {{MagazineName}}.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.

MORE STORIES FROM NEW ZEALAND LISTENERView all
First-world problem
New Zealand Listener

First-world problem

Harrowing tales of migrants attempting to enter the US highlight the political failure to fully tackle the problem.

time-read
3 mins  |
September 9, 2024
Applying intelligence to AI
New Zealand Listener

Applying intelligence to AI

I call it the 'Terminator Effect', based on the premise that thinking machines took over the world.

time-read
2 mins  |
September 9, 2024
Nazism rears its head
New Zealand Listener

Nazism rears its head

Smirky Höcke, with his penchant for waving with a suspiciously straight elbow and an open palm, won't get to be boss of either state.

time-read
2 mins  |
September 9, 2024
Staying ahead of the game
New Zealand Listener

Staying ahead of the game

Will the brave new world of bipartisanship that seems to be on offer with an Infrastructure Commission come to fruition?

time-read
4 mins  |
September 9, 2024
Grasping the nettle
New Zealand Listener

Grasping the nettle

Broccoli is horrible. It smells, when being cooked, like cat pee.

time-read
3 mins  |
September 9, 2024
Hangry? Eat breakfast
New Zealand Listener

Hangry? Eat breakfast

People who don't break their fast first thing in the morning report the least life satisfaction.

time-read
3 mins  |
September 9, 2024
Chemical reaction
New Zealand Listener

Chemical reaction

Nitrates in processed meats are well known to cause harm, but consumed from plant sources, their effect is quite different.

time-read
4 mins  |
September 9, 2024
Me and my guitar
New Zealand Listener

Me and my guitar

Australian guitarist Karin Schaupp sticks to the familiar for her Dunedin concerts.

time-read
2 mins  |
September 9, 2024
Time is on my side
New Zealand Listener

Time is on my side

Age does not weary some of our much-loved musicians but what keeps them on the road?

time-read
7 mins  |
September 9, 2024
The kids are not alright
New Zealand Listener

The kids are not alright

Nuanced account details how China's blessed generation has been replaced by one consumed by fear and hopelessness.

time-read
4 mins  |
September 9, 2024