5 Common Mistakes People Make When Eating Eggs for Breakfast

Having an egg for breakfast seems simple, quick, and healthy — a habit almost everyone thinks they’re doing right. But in reality, many people have been eating eggs the wrong way for decades.

Incorrect preparation not only reduces the egg’s valuable nutrients but can even put extra strain on your body.

Here are 5 common mistakes when eating eggs in the morning, along with the right way to eat them to maximize nutrition.

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1. Boiling eggs too little or too long

Some people only boil eggs for 1–2 minutes to get a soft, runny yolk, while others boil them for over 10 minutes until the yolk turns grayish-green. Both are harmful.

Soft-boiled eggs may still contain Salmonella bacteria, which can cause digestive issues. Overcooked eggs, on the other hand, lose nutrients — their yolks oxidize, reducing iron and protein absorption.

Correct way:
Place eggs in cold water, bring to a boil, and cook for 6–8 minutes for the best texture and nutrition.

2. Eating undercooked (runny) eggs too often

Healthy adults can occasionally enjoy soft-boiled or sunny-side-up eggs without major risks. However, elderly people, children, pregnant women, and those with weak immunity should avoid runny eggs altogether, as they are more vulnerable to bacterial infections from undercooked eggs.

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3. Frying eggs with too much oil

When eggs are fried in excessive oil, your light breakfast turns into a “calorie bomb.” High heat also produces harmful compounds from the oil.

Solution:
Use just a thin layer of oil — or better yet, boil or steam your eggs to preserve their nutrients.

4. Eating only the egg white and discarding the yolk

Many people think avoiding the yolk reduces cholesterol intake. However, the yolk is actually the most nutritious part — packed with vitamins A, D, E, and lutein, which are excellent for skin, eyesight, and immunity.

Healthy individuals can safely eat one whole egg per day without worrying about cholesterol.

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5. Eating eggs with undercooked soy milk

If soy milk isn’t fully boiled, it contains substances that inhibit protein digestion. That means even if you eat eggs, your body can’t absorb much of the protein — essentially wasting the nutrients.

Tip:
Always boil soy milk vigorously for at least 5 minutes before drinking.

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3 Golden Rules for Eating Eggs the Right Way

• Choose low-fat cooking methods: Boiling or steaming is best.

• Vulnerable groups (children, elderly, pregnant women) must eat fully cooked eggs.

• Eat both the white and the yolk to get complete nutrition.

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Eating eggs seems simple, but doing it right can make a big difference for your health and energy each morning.