Eggs’ nutritional benefits are just as extensive as the variety of ways to enjoy them. But which of them is the healthiest? Here, we break down common ways to make eggs, and which one is the most nutritious.

One large egg contains 70 calories, five grams of fat (including 1.5 grams of saturated fat), 185 milligrams of cholesterol, 70 milligrams of sodium and six grams of protein. Eggs are free of carbohydrates, fiber and sugars and contain numerous vitamins and minerals including Vitamins A, D, E, B2, B12 and biotin along with iron, potassium, calcium and selenium. Eggs also contain choline and folate, two important nutrients for supporting cell growth, brain health and healthy pregnancies. Eggs are a complete protein, which means they contain all the essential protein building blocks (a.k.a. amino acids) your body requires.

Eggs yolks used to get a bad reputation for being too high in cholesterol, and therefore bad for heart health, but more current scientific research has determined that this is not the case for foods like eggs since they are low in saturated fats. Further, dietary guidelines no longer recommend any limits for cholesterol based on this research since it is saturated fat that strongly influences your LDL (bad) cholesterol.

Scrambled

Breakfast is synonymous with the sound of whisking eggs splashing in a bowl. This method of preparation typically requires some form of fat to prevent the eggs from sticking to the pan. Oil, butter or cooking spray are common (and a nonstick pan helps, too). Several recipes also call for milk, half-and-half or even a splash of cream added to the egg mixture, which increases calories and fat content. However, adding some form of milk isn’t necessary – adding a splash of water is also considered acceptable by some and without additional calories.

Each teaspoon of oil contains roughly 40 calories and 4.5 grams of fat, and a teaspoon of butter has about 35 calories and four grams of fat. Heavy cream stacks up to 50 calories and 5.5 grams of fat per tablespoon. A little fat goes a long way, so a small amount for a large number of eggs is recommended.

Boiled

Eggs can be boiled right in their shells. Soft-boiled eggs yield coveted soft and runny yolks (note that runny yolks do come with a risk of salmonella infection), while a longer cook time results in a completely firm yolk. Making boiled eggs requires no added cooking fat, so calories are left to the egg itself.

Poached

Put simply, poached eggs are boiled eggs, without the shell. Gently pour a cracked egg into a pool of gently simmering water and (fingers crossed) the end result is a wiggly pouch of warm, gooey yolk surrounded by a nest of soft-cooked egg white. This is another no-fat-required way to prepare eggs.

Again, runny yolks do come with a risk, so it’s best to purchase pasteurized eggs if you choose to eat them.

Fried

Fried eggs are actually much healthier than they sound. Instead of scrambling into a homogenous mixture, eggs are cracked directly into a pan and cooked. They can then be prepared “sunny-side up” or flipped and cooked on the other side until they reach desired doneness — hence the terms “over easy” for a runnier yolk and “over hard” for a more thoroughly cooked yolk. Like scrambled preparations, some oil or butter is usually called for – especially if you want that yolk to remain intact.

Baked

There are so many ways to bake eggs, from egg cups to quiche to egg muffins. This method is a wonderful way to prepare eggs, and the nutrient value comes down to what you mix the eggs with. Lots of milk, cream, cheese and pastry can make for a higher-calorie quiche, but this can be curtailed using lower-fat ingredients, loading up on vegetables and even going crust-less.

Sous Vide

Just when you thought there were no other ways to make eggs! Sous vide calls for cooking eggs in a vacuum sealed bag submerged in water. This method allows eggs to be cooked in or out of the shell to any level of doneness. While fat is not required, some recipes for “egg bites” will call for a scrambled mixture of eggs, cheese, meats and veggies for sous vide preparation, thus increasing calories and fat.

Bottom Line: Boiled eggs are the best way to keep it simple, but enjoying eggs in a variety of fashions is certainly an overall healthy choice.

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