Soft-boiled eggs aren't more nutritious, experts say; cooked eggs offer 90% protein absorption

Many people believe that cooking eggs thoroughly leads to significant nutrient loss, making soft-boiled or "onsen" eggs more nutritious. However, nutritionist Cai Yifang clarifies that at typical cooking temperatures, essential components like protein and fat in eggs do not diminish substantially. In fact, some nutrients become more accessible after heating.

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Generally, at normal cooking temperatures, proteins and other components in eggs are not lost in large amounts, so the nutritional difference between soft-boiled eggs and fully cooked eggs is not as significant as imagined.

Cai explains that heating deactivates avidin in egg whites, a protein that can hinder biotin absorption. This means cooked eggs can actually improve biotin availability. Furthermore, the denaturation of proteins through cooking enhances their digestibility. Cooked eggs boast a protein absorption rate of over 90%, significantly higher than the 50-60% absorption rate of raw eggs. This improved digestibility means the body can more easily utilize the protein from cooked eggs.

Beyond nutritional considerations, Cai warns about the potential risks associated with undercooked eggs. Improper preparation or storage can increase the likelihood of Salmonella contamination. This risk is particularly concerning for pregnant women, young children, the elderly, and individuals with weakened immune systems. "Onsen" eggs, which are also undercooked, do not offer superior nutritional benefits and carry similar food safety concerns.

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Cooked eggs have higher digestibility. The protein absorption rate of cooked eggs can even reach over 90%, making them easier for the body to utilize.

Ultimately, Cai emphasizes that the choice between raw, soft-boiled, or fully cooked eggs comes down to personal preference, as the nutritional differences are not as significant as commonly thought. However, she strongly advises prioritizing food safety with soft-boiled eggs, ensuring they are consumed promptly and handled to prevent contamination.

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Soft-boiled eggs, if not prepared or stored properly, can increase the risk of Salmonella contamination, so special attention should be paid to food safety.