Boiled eggs are considered one of the healthiest ways to enjoy this versatile food. Since they are cooked without oil or butter, they are naturally low in calories and fat. A large boiled egg contains around 70 calories and 6 grams of protein, making it an excellent option for those watching their weight or looking to maintain lean muscle.
Another benefit of boiling is nutrient retention. The gentle cooking process helps preserve important vitamins such as vitamin B12, vitamin D, and choline, which play a vital role in brain function and metabolism. Boiled eggs are also rich in antioxidants like lutein and zeaxanthin, which support eye health.
The Case for Fried Eggs
Fried eggs are delicious and satisfying. Cooking eggs in a pan allows you to enjoy a softer texture and richer flavor. They pair perfectly with toast, vegetables, or even a traditional breakfast plate with beans and potatoes.
However, the health impact of fried eggs depends heavily on the cooking method. If you fry your eggs in a small amount of olive oil or avocado oil, they can still be a healthy option. But frying with a lot of butter or unhealthy oils may increase saturated fat and calories, which is not ideal for heart health.
On average, a fried egg cooked with oil contains about 90–100 calories. This is slightly higher than a boiled egg, but still relatively low compared to many other breakfast options such as pastries or processed cereals.
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