What is the best way to eat eggs to get protein? Your ultimate guide

November 8, 2025 •

4 min read

According to research, the human body can absorb over 90% of the protein from cooked eggs, significantly more than from raw eggs. So, to answer the question, what is the best way to eat eggs to get protein? the answer is simple: cook them.

Quick Summary

Cooking eggs is the most effective way to maximize protein absorption and digestibility. Heat denatures proteins, making them easier for the body to utilize. While the protein content remains constant, bioavailability increases significantly when eggs are cooked.

Key Points

Cook, don't eat raw: Cooking eggs significantly increases protein absorption from roughly 50% to over 90%.
Choose the whole egg: Both the egg white and yolk contain protein, and the yolk provides essential vitamins and nutrients that support muscle synthesis.
Boil or poach for purity: These low-heat methods maximize protein retention and digestibility without adding extra calories or fats.
Avoid overcooking: High heat and prolonged cooking times, especially during frying, can slightly decrease protein bioavailability and risk nutrient loss.
Consider safety first: Always cook eggs thoroughly to eliminate the risk of Salmonella contamination.
Pair with vegetables: Combining eggs with vegetables is an excellent way to create a balanced, high-protein meal with added fiber and vitamins.

Cooking Eggs for Maximum Protein Absorption

Cooking eggs is the most effective method for maximizing protein absorption, a process known as denaturation. The application of heat unravels the tightly coiled protein structures in the egg, making them more accessible to the body's digestive enzymes. This crucial step can increase protein digestibility from around 50-60% in raw eggs to over 90% in cooked eggs. Beyond enhancing protein availability, cooking also eliminates the risk of salmonella contamination, making eggs safer to consume.

The Whole Egg vs. Egg Whites: The Yolk's Role

When focusing on protein, many people mistakenly discard the yolk. While egg whites are an excellent source of pure, low-calorie protein, the yolk is a nutritional powerhouse that provides roughly half of the egg's total protein content. A large egg contains about 6-7 grams of protein in total, with approximately 3.6 grams in the white and 2.7 grams in the yolk. The yolk also contains crucial fat-soluble vitamins (A, D, E), antioxidants like lutein and zeaxanthin, and choline, a nutrient vital for brain health. A 2017 study found that consuming whole eggs after resistance training led to greater muscle protein synthesis compared to consuming egg whites alone, suggesting that the nutrients in the yolk aid in muscle growth. For overall nutritional benefit, eating the whole egg is the superior choice.

Cooking Methods and Their Impact

While cooking is key, the method you choose can have a minor effect on the final nutritional profile. Some methods are gentler on nutrients and require less or no added fat, making them ideal for a healthier diet.

Boiling and Poaching: These methods involve cooking eggs in water at relatively low, stable temperatures, minimizing the risk of nutrient degradation and cholesterol oxidation. They are the cleanest options as they don't require added oils or fats, making them the healthiest choice for protein intake. Poaching, in particular, involves a shorter cooking time and can result in a softer yolk, which may better preserve some heat-sensitive nutrients.
Scrambling: Often cooked with added ingredients like milk, butter, or cheese, scrambling can increase the overall calorie and fat content. It is important to cook scrambled eggs over low heat and avoid overcooking to prevent the protein from becoming tougher and less digestible. Adding vegetables is an excellent way to boost the fiber and nutrient content of scrambled eggs.
Frying: Frying involves high heat and added cooking fats, which can lead to higher calorie intake and some protein degradation if overcooked. Using a heat-stable, healthy oil like avocado oil and avoiding crispy or browned edges can help preserve more nutrients.
Baking: Baked eggs, often prepared in dishes like frittatas or muffins, offer a convenient and efficient way to cook multiple eggs at once. Similar to scrambling, added ingredients can affect the final nutritional value, but baking can be a great way to incorporate eggs into a balanced meal with vegetables.

A comparative look at egg cooking methods


Cooking Method	Protein Digestibility	Added Fat	Nutrient Profile	Safety	Best For
Boiled	High (over 90%)	None	Excellent, minimal loss of heat-sensitive nutrients	Very low risk of Salmonella	Snacks, salads, and meal prep
Poached	High (over 90%)	None	Excellent, protects heat-sensitive nutrients due to low heat and quick cooking	Very low risk of Salmonella	A nutritious, delicate breakfast
Scrambled	High (around 90%)	Depends on added ingredients (butter, milk, etc.)	Good, but can be altered by added ingredients	Very low risk of Salmonella	Versatile breakfast with veggies
Fried	Good, but can decrease if overcooked	Varies depending on oil quantity and type	Can be good if cooked with healthy oil and not overdone	Very low risk of Salmonella	Classic breakfast, burgers

The Raw Egg Myth

Many people, inspired by fictional portrayals, believe that raw eggs offer a superior protein boost. However, this is a myth based on misinformation. In reality, the body absorbs far less protein from raw eggs compared to cooked eggs. Furthermore, raw egg whites contain a protein called avidin, which binds to the B-vitamin biotin, preventing its absorption. Cooking denatures avidin, allowing the body to properly utilize biotin. The risk of contracting foodborne illnesses like Salmonella from raw eggs is also a serious health concern. For these reasons, consuming cooked eggs is the only way to ensure both maximum protein absorption and food safety.

Conclusion: The Best Way to Eat Eggs for Protein

To get the most protein from your eggs, the best method is to simply cook them. Boiling and poaching are the most nutrient-retaining methods, as they add no extra fat while preserving the highest level of protein digestibility. When preparing eggs, it is best to eat the whole egg, including the yolk, as this provides a more comprehensive nutrient profile that supports overall health and muscle growth. By choosing to cook your eggs, you ensure that your body can efficiently utilize the high-quality protein they provide, all while avoiding the health risks associated with raw consumption.

For more information on the health benefits of cooking eggs, you can consult resources like Healthline's guide on eating healthy eggs.

Frequently Asked Questions

The total amount of protein in an egg does not change with cooking. However, cooking increases the bioavailability of that protein, meaning your body can absorb and use it more effectively.

No, this is a common myth. While a raw egg contains the same protein, the body can only absorb about 50-60% of it. Cooking denatures the protein, allowing for over 90% absorption.

A whole egg has more total protein than just the egg white. A large egg white has about 3.6g of protein, but the yolk contributes an additional 2.7g, bringing the whole egg's total to over 6g.

Both boiling and poaching are excellent for maximizing protein intake. They are low-calorie methods that don't require added fats and retain the egg's nutrients well.

Frying eggs, especially at high heat, can slightly reduce protein bioavailability and add extra fat depending on the oil used. However, it remains a good source of protein if not overcooked.

You should eat the yolk for protein because it contains roughly half of the egg's total protein. Moreover, the yolk contains essential vitamins, minerals, and healthy fats that support muscle growth and overall health.

Yes, you can still get protein from overcooked eggs, but the digestibility may be slightly reduced, and some nutrients may be lost. It is best to avoid overcooking for optimal nutrition.