Cooked Eggs Has More Protein
- Rayki Goh, MSc
- Apr 18
- 3 min read
Dear food people,
In this series of articles, we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
COOKED EGGS & PROTEIN
When you cook an egg, you’re not just altering its taste and texture; you’re also engaging in a fascinating transformation that enhances its nutritional benefits. Let’s break it down scientifically. Eggs are packed with proteins, which in their natural state are complex, three-dimensional structures.
These proteins are held together by weak chemical bonds, forming tightly coiled and folded shapes. In their raw form, these proteins are somewhat difficult for your body to fully digest and absorb.
However, when you apply heat to an egg—whether you’re boiling, frying, or scrambling it—the proteins undergo a process called denaturation. This process involves breaking the weak bonds that maintain the protein’s structure, causing it to unravel and lose its original shape.
But don’t worry, this change doesn’t destroy the proteins; it actually makes them more accessible to the digestive enzymes in your stomach and intestines.
This transformation is significant because it enhances the bioavailability of the proteins. Studies have shown that your body can absorb around 91% of the protein from cooked eggs, compared to only 50% to 74% from raw eggs. This difference underscores why cooked eggs are not only safer to eat but also more beneficial from a nutritional standpoint.
Moreover, cooking eggs also eliminates the risk of salmonella infection, which is a concern when consuming them raw. This additional layer of safety makes cooked eggs an all-around better choice for your health.
So, next time you’re cooking eggs, remember it’s not just about enhancing their flavour. By applying heat, you’re fundamentally altering the protein structure, making it easier for your body to digest and absorb. This means that each bite is not only tasty but also packed with maximised nutritional benefits.
Here are Some Scientific Facts on Eggs and Protein:
Protein Bioavailability: Cooked eggs provide approximately 91% of their protein bioavailability, while raw eggs offer only 50% to 74%. This difference is due to the complex structure of proteins in raw eggs, which makes them less accessible to digestive enzymes.
Salmonella Risk: The U.S. Centers for Disease Control and Prevention (CDC) estimates that raw or undercooked eggs cause about 79,000 cases of foodborne illness and 30 deaths annually in the United States, primarily due to salmonella contamination. Thorough cooking of eggs eliminates this risk.
Biotin Absorption: Raw eggs contain avidin, a protein that binds to biotin (a B-vitamin) and prevents its absorption. Cooking eggs denatures avidin, allowing for effective biotin absorption, which is essential for metabolic processes.
Fat-Soluble Vitamins: Cooking eggs enhances the bioavailability of fat-soluble vitamins such as Vitamin A and Vitamin E, making them more readily absorbed compared to raw eggs.
Egg Consumption and Satiety: Research published in the International Journal of Obesity indicates that consuming cooked eggs can increase satiety, helping you feel fuller for longer compared to other breakfast options. This effect is attributed to the high-quality protein and bioavailable amino acids in cooked eggs.
5 Popular Dishes You Can Prepare at Home:
Egg and Spinach Frittata – A delightful combination of eggs, fresh spinach, and cheese, perfect for a quick and nutritious breakfast.
Classic Egg Salad Sandwich – A creamy mixture of chopped boiled eggs, mayonnaise, and mustard, served between slices of bread for a satisfying lunch.
Egg Fried Rice – A simple yet flavourful dish where cooked eggs are mixed with rice and vegetables, ideal for a quick weeknight dinner.
Devilled Eggs – A popular appetiser featuring hard-boiled eggs filled with a tangy, spiced yolk mixture.
Shakshuka – A Middle Eastern dish where eggs are poached in a spiced tomato and pepper sauce, often enjoyed as a hearty brunch.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
