What is the best way to cook and eat eggs as a protein source?

By Dr Jorge Metri (PhD) | Reviewed by Dr Anny Manrich (PhD)

Page last updated: 05/05/2023 | Next review date: 05/05/2025

verified

The contents of this article are fact-based except otherwise stated within the article.

Author bio

Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.

Dr Jorge Metri’s highlights:

Invited Reviewer of two international scientific Journals

PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla

Diploma in Artificial Intelligence at Universidad Anáhuac, México

Bachelor’s degree in Nutrition at the Universidad Latino

“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.

Professional experience:

Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.

Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.

In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.

Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.

Education:

2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México

2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México

2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.

Main publications of Jorge Metri:

Metri-Ojeda, J., Solana-Lavalle, G., Rosas-Romero, R., Palou, E., & Baigts-Allende, D. (2023). Rapid screening of mayonnaise quality using computer vision and machine learning. Journal of Food Measurement and Characterization, 1-13.

Metri-Ojeda, J., Ramírez-Rodrigues, M., Rosas-Ordoñez, L., & Baigts-Allende, D. (2022). Development and Characterization of a Low-Fat Mayonnaise Salad Dressing Based on Arthrospira platensis Protein Concentrate and Sodium Alginate. Applied Sciences, 12(15), 7456.

Ojeda, J. M., Rodrigues, M. R., & Allende, D. B. (2022). Study of the perception and the acceptability of mayonnaise ingredients among Mexican consumers and its global preference. Revista Española de Nutrición Humana y Dietética, 26.

Metri-Ojeda, J., Nikiforidis, C., Sandoval-Peraza, M., Chel-Guerrero, L., & Baigts, D. (2019). Processing of Amaranthus hypochondriacus biomass for functional protein concentrates development. Journal of Food Research, 8(5), 70-81.

Conference papers:

Allende, D. B., Alva, A. P., Haro, M. S., Martínez, A. S., & Ojeda, J. M. (2020). Bio-plastic polymers from renewable sources. INNOTEC, (19 ene-jun), 97-108

Metri-Ojeda, J. C., Pérez-Alva, A., Recio-Cazares, S. L., & Baigts-Allende, D. K. (2020). Physicochemical and sensorial characterization of vegan mayonnaise using chia seed oil and mucilage (Salvia hipanica L.). Investigación y Desarrollo en Ciencia y Tecnología de Alimentos, 5, 485-489.

You can view some of Dr Metri’s work below and links to his professional profiles:

LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/

Research Gate: https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2

Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es

ORCID: https://orcid.org/0000-0002-7333-3688

Dr Jorge Metri (PhD)

View More north_east

Reviewer bio

Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.

Dr Anny Manrich’s Highlights:

Research and Technology at the Brazilian Agricultural Research Corporation
PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany

“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.

Professional Experience:

Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,

Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.

Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.

Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.

Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.

In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.

Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.

Education:

2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
1999 One year scholarship at the Technical University of Munich
2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
2010 One year scholarship at the Technical University of Munich

The main publications of Dr. Anny Manrich are:

Articles

Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.

Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.

Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.

Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.

Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.

Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..

Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.

Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.

Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..

Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.

Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.

Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..

Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.

Book Chapter

Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.

Conference Papers

Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.

Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.

Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.

Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.

You can view some of Dr Anny’s work below and links to her professional profile.

Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2

Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100

Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ

Linkedin: https://br.linkedin.com/in/anny-manrich-20693129

Dr Anny Manrich (PhD)

View More north_east

This brief guide will answer the query “What is the best way to cook and eat eggs as a protein source?”. In addition, it presents the protein quality of eggs and its health benefits. Finally, it addresses some tips on how to combine eggs with other protein sources for optimal nutrition.

What is the best way to cook and eat eggs as a protein source?

If you don’t want to eat too much fat, the best way to cook and eat eggs as a protein source is hard-boiled or poached. Cooking eggs this way will provide you approximately 12.5 g of protein each 100 g with the lowest amount of fats (< 11 g/100 g) (1-4).

What is the nutritional composition of eggs in different cooking methods?

The following table summarizes the nutritional composition of eggs prepared in different cooking methods. If you want the maximum protein intake but the less fat content, you should look up hard-boiled or poached eggs. If you don’t mind an extra fat content, you could have fried eggs.

	Protein (g/100 g)	Carbohydrates (g/100g)	Fats (g/100g)
Hard-boiled	12.60	1.12	10.60
Poached	12.56	0.72	9.52
Scrambled	9.99	1.61	11.00
Fried	13.60	0.86	14.80

Adapted from USDA FoodData Central (1-4).

What is the nutritional quality of egg’s protein?

Egg’s proteins are complete and considered as high quality proteins because it will provide you with all amino acids, including those the body can not synthesize. These latter are known as essential or indispensable amino acids (5).

The following table summarizes the essential amino acids in whole eggs (both white and yolk). Whole eggs can fulfill the requirements of all essential amino acids! Additionally, it has 100 % of digestibility and availability; so, your body can digest, absorb, and use this protein without problems (6).

Amino acid	Content (mg/g protein)	Daily requirements (adults)
Histidine	101	15
Isoleucine	129	30
Leucine	103	59
Lysine	133	45
Methionine + Cysteine	123	22
Phenylalanine + Tyrosine	144	38
Threonine	106	42
Tryptophan	129	23
Valine	105	23

Adapted from Herreman et al. (5) and FAO (7).

It is important to mention that amino acids are the building blocks of proteins, which are used for building tissues (including muscles), enzymes, and immune cells. So, the proper intake of essential amino acids will help you be healthy in many ways (8).

What are the benefits of egg’s protein?

You can have many health benefits of egg’s protein, depending on your needs. These are some examples (8,9):

If you are a child or adolescent, egg’s proteins will provide you with all requirements for your growth and development.

If you are looking to build muscle mass, egg’s proteins contain branched amino acids that could help to prevent fatigue and promote muscle recovery after a workout. In fact, boiled eggs seem to increase the availability of these amino acids.

If you are looking to a healthier diet or weight management, the proteins of egg could provide you with satiety after eating, so you can reduce your overall calories intake

If you are an elderly adult, the high quality of egg’s protein could prevent you from losing muscle mass; you will be stronger and less likely to have an injury or fracture

How Many Eggs Can You Eat a week?

There is no certain quantity of eggs you can eat a week. Most nutritional interventions and clinical trials study a weekly consumption of four or five eggs a week, demonstrating positive effects on health, like prevention of cardiovascular diseases and reducing inflammation (10,11).

So, you can safely consume four or five eggs a week.

How Can You Combine Eggs with Other High-Protein Foods for Optimal Nutrition?

For optimal nutrition, you can combine eggs with a mix of vegetable protein sources. You can use a mix of legumes (lentils, beans, chickpea, peas) and cereals (tortilla, whole grain bread, brown or wild rice, oats) because it will provide you with fiber and antioxidants (12). Here are some recipes you can try!

Remember to incorporate fruits and vegetables in your diet! An optimal nutrition requires all food groups, including veggies and fruits. However, it is always recommended to look for professional advice. You can consult a nutritionist to have a personalized meal plan (13).

Conclusion

This brief guide answered the query “What is the best way to cook and eat eggs as a protein source?”. In addition, it presented the protein quality of eggs and its health benefits. Finally, it addressed some tips on how to combine eggs with other protein sources for optimal nutrition.