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Eggs are the most popular food that most people like to eat for breakfast. But you need to understand that the cooking method you prefer can affect how many nutrients you get from the eggs themselves.

Eat This Not That, based on its own research and criteria, has named the best and worst ways to cook (or eat) eggs.

Raw eggs

Some people drink raw eggs alone or add them to a smoothie to increase their protein intake.

One small benefit is that raw eggs contain more vitamin A than cooked eggs. According to a report published in the International Journal of Food Sciences and Nutrition, concentrations of vitamin A1 (retinol, essential for vision, skin maintenance, and human development) were 20 percent lower in cooked yolks than in raw eggs. Fortunately, you don’t have to worry too much about this.

The cons are that you increase your risk of contracting salmonellosis and only half of the protein from raw eggs is absorbed by your body (compared to 91 percent in cooked eggs). In addition, raw eggs contain avidin, a protein that binds to biotin, a B vitamin that helps keep your hair shiny and prevents it from being absorbed. Cooking denatures avidin so it no longer interferes with biotin absorption.

The risks here outweigh the benefits, so this is the worst way to eat eggs.

Soft-boiled eggs

Eggs are placed in a pot of boiling water for 5-6 minutes. This cooking time will allow the egg white to be fully cooked, while the yolk will remain liquid.

The advantage is that these eggs are low-fat. In addition, since the yolk remains liquid, you retain more of its heat-sensitive nutrients.

The only downside is that you may lose some egg white when you peel the egg.

So, this method of cooking is considered the best. It is low-calorie, ensures complete protein cooking, and preserves all the trace elements in the yolk.