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 August 27 - September 2, 2022 edition of New Zealand Listener.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.

This story is from the August 27 - September 2, 2022 edition of New Zealand Listener.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.

MORE STORIES FROM NEW ZEALAND LISTENERView All
The big dry
New Zealand Listener

The big dry

All we know is that here at Lush Places, our pasture and gardens are gasping. The pasture is the worry. The garden is a luxury but if you move to the country to buy a garden, the lack of rain is distressing.

time-read
2 mins  |
March 30 - April 5, 2024
Digital disruption or disaster?
New Zealand Listener

Digital disruption or disaster?

If the news media is left to sink or swim, who will hold the powerful to account?

time-read
2 mins  |
March 30 - April 5, 2024
Fair's fair
New Zealand Listener

Fair's fair

Are we kidding ourselves that the world is a fair and just place?

time-read
2 mins  |
March 30 - April 5, 2024
Fortify yourself
New Zealand Listener

Fortify yourself

Iodine is an essential mineral for our metabolism but opt for bread and milk rather than salt to get an adequate dose.

time-read
2 mins  |
March 30 - April 5, 2024
Flautist’s flight
New Zealand Listener

Flautist’s flight

A United Nations of styles mark Tessa Brinckman’s collection of flute pieces.

time-read
2 mins  |
March 30 - April 5, 2024
Characters with a back story
New Zealand Listener

Characters with a back story

A new local comedy drama set in a spinal unit is based on the lives of two of its writers, one of whom stars in the show.

time-read
3 mins  |
March 30 - April 5, 2024
On the slopes of whakapapa
New Zealand Listener

On the slopes of whakapapa

Kids go bush in Taranaki in a family flick with some familiar touches.

time-read
3 mins  |
March 30 - April 5, 2024
Southern belles
New Zealand Listener

Southern belles

Kaylee Bell embraces Nashville, while Amiria Grenell heads to Americana.

time-read
2 mins  |
March 30 - April 5, 2024
Flying colours
New Zealand Listener

Flying colours

Look Blue Go Purple, a group which stood out among the many in 1980s Dunedin, is being honoured at the Taite Music Prize. RUSSELL BROWN tracked down the op shop-raiding politest band in rock'n'roll”.

time-read
4 mins  |
March 30 - April 5, 2024
Critters for life's jitters
New Zealand Listener

Critters for life's jitters

A talking fox offers solace to a struggling man in this moving story about the redemptive power of nature.

time-read
2 mins  |
March 30 - April 5, 2024