{"id":624697,"date":"2026-10-08T20:46:12","date_gmt":"2026-10-08T20:46:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/624697\/"},"modified":"2026-10-08T20:46:12","modified_gmt":"2026-10-08T20:46:12","slug":"egg-health-benefits-how-many-you-should-eat-and-the-best-serving-methods-according-to-a-dietitian","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/624697\/","title":{"rendered":"Egg health benefits: How many you should eat and the best serving methods, according to a dietitian"},"content":{"rendered":"

Boiled, scrambled<\/a>, sunny side up \u2013 regardless of how you serve them, there\u2019s no denying eggs<\/a> are a handy kitchen staple. In fact, Aussies are eating more than double the number of them we did 30 years ago.<\/p>\n

But when it comes to their nutritional benefits, have you ever wondered if there\u2019s such thing as a \u2018best practice\u2019 for eating eggs<\/a>? We took all our eggy questions to dietitian Susie Burrell. <\/p>\n

\"A<\/p>\n

Aussies are eating more eggs than ever before \u2013 and Susie Burrell says there\u2019s good reason for it.\u00a0iStock<\/p>\n

An eggsponential increase<\/p>\n

New data from Australian Eggs shows Aussies are eating, on average, 282 eggs per person per year \u2013 a huge jump from the 135 recorded in 1996. <\/p>\n

Burrell tells nine.com.au this has been driven by several factors, including their status as a quick, easy brekky, not to mention a source of protein \u2013 in itself a significant health movement, especially among younger people.<\/p>\n

\u201cEggs are natural nutrient powerhouses, offering 17 different vitamins and nutrients including good fats, selenium, Vitamin D, Vitamin B12. They are one of the richest natural sources of choline, which is crucial for brain function,\u201d she said.<\/p>\n

There\u2019s also the wallet-friendly factor.<\/p>\n

\u201cThey have a relatively long shelf life, so can be relied upon when the groceries supplies are running low, and they are one of the most cost-effective, high-quality protein sources per serve,\u201d Burrell said.<\/p>\n

Another driver in the popularity of eggs is the move away from a once commonly accepted \u2013 and now refuted \u2013 belief the cholesterol found in them automatically increases blood cholesterol levels.<\/p>\n

\u201cIt doesn\u2019t work that way. Blood cholesterol levels are influenced to a much greater extent by the overall saturated fat content of foods, as well as a number of other variables including overall diet quality and genetics,\u201d Burrell said. <\/p>\n

\"Poached<\/p>\n

Poached eggs on toast with avocado, asparagus, tomatoes and sprout for healthy breakfast.\u00a0iStock<\/p>\n

One result of our improved understanding of blood lipid levels is that older generations aren\u2019t avoiding eggs for their heart health in the same way they once did.<\/p>\n

\u201cEggs are not overly high in saturated fat and are not shown to adversely impact cholesterol when consumed as part of a healthy, balanced diet,\u201d Burrell added.<\/p>\n

\u201cAs our understanding of nutrition has improved, we now understand more of the nutritional benefits that come from eating, whole, nutritious, unprocessed foods.\u201d<\/p>\n

So, how should we be eating them?<\/p>\n

\u201cFor healthy people, two eggs a day can be enjoyed, while for those with high cholesterol, seven eggs a week is recommended,\u201d Burrell says.<\/p>\n

\"Susie<\/p>\n

Susie Burrell\u2019s cauliflower rice with eggs\u00a0Supplied\/Susie Burrell<\/p>\n

Then there\u2019s the question of cooking method. Eggs are incredibly versatile, and can be prepared in numerous ways \u2013 so can that impact their health benefits? <\/p>\n

\u201cCooked eggs are more easily digested and the nutrients better absorbed than raw eggs,\u201d Burrell says, adding that all your classic egg-cooking methods will generally offer the same nutritional benefits.<\/p>\n

\u201cWith the exception of frying [them] with a lot of extra oil or butter, or adding extra fats to scrambled eggs. But generally speaking, poached, boiled or scrambled eggs with a little milk are all great options nutritionally.\u201d<\/p>\n

Be sure to keep the yolk in the mix, she adds, as it contains most of an egg\u2019s key nutrients. <\/p>\n

\u201cThey are so versatile and can be used within dishes such as pasta and stir fries, enjoyed alone or added to salads, sandwiches and wraps for a quick and easy protein boost,\u201d the dietitian says.<\/p>\n

Burrell particularly advocates for eating eggs at breakfast time.<\/p>\n

\u201cThey are rich dietary source of the amino acid leucine, high amounts of which help to regulate the hormones that control appetite through the day,\u201d she says.<\/p>\n

\"Susie<\/p>\n

Susie Burrell\u2019s parmesan eggs\u00a0Supplied\/Susie Burrell<\/p>\n

Stumped for ways to incorporate eggs into your weekly meals? Burrell has two go-to options.<\/p>\n

\u201cMy favourite egg dish is a cauliflower fried rice \u2013 packed full of vegetables, it is a light nutritious dish that gets a flavour and protein boost with the addition of a couple of eggs. Or, I can\u2019t go past some tasty Parmesan eggs for a Sunday special breakfast.\u201d\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"Boiled, scrambled, sunny side up \u2013 regardless of how you serve them, there\u2019s no denying eggs are a…\n","protected":false},"author":2,"featured_media":624698,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[134,111,139,556,69],"class_list":["post-624697","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-health","tag-new-zealand","tag-newzealand","tag-nutrition","tag-nz"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/624697","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=624697"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/624697\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/624698"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=624697"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=624697"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=624697"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}