Eggs are a nutritional powerhouse, packed with protein, healthy fats, vitamins, and minerals. But when it comes to how they’re cooked, opinions differ—especially between soft-boiled and fully cooked (hard-boiled) eggs. So, which one is better for your health?

Nutritional Comparison

Soft-boiled eggs are cooked for a shorter time, leaving the yolk slightly runny. This method preserves more of the egg’s heat-sensitive nutrients such as vitamin B12, vitamin D, and certain antioxidants like lutein and zeaxanthin, which are beneficial for eye health.

Hard-boiled eggs, on the other hand, are cooked until both the white and yolk are solid. While they still offer many essential nutrients, a longer cooking time may slightly reduce the amount of certain vitamins.

Digestibility and Absorption

Some studies suggest that lightly cooked eggs, like soft-boiled ones, may have slightly better nutrient absorption. However, both cooking methods offer highly digestible protein, making them excellent for muscle repair and overall health.

Food Safety

One concern with soft-boiled eggs is the potential risk of salmonella if the eggs are undercooked or not handled properly. Choosing pasteurized eggs and ensuring they are fresh can reduce this risk. Fully cooked eggs are safer in this regard, especially for children, pregnant women, and people with weakened immune systems.