Boiled or fried eggs are more nutritious?
Eggs are a great source of nutrients, rich in high-quality protein, vitamins and essential fats. But when it comes to how you prepare them, are boiled or fried eggs healthier?
The answer to this question is not entirely clear. Both methods of preparation offer certain benefits, but there are differences in nutritional content and overall impact on your health.
Nutritional value of eggs
According to the USDA, a large egg contains about 70 calories, 6 grams of protein, 5 grams of fat, and a variety of vitamins and minerals, including vitamin B12, vitamin D, selenium, and choline. Eggs are also one of the few foods that naturally contain vitamin D.
Boiled Eggs: Simple and Nutritious
Hard-boiled eggs require no added fat, which reduces calories compared to eggs fried in butter or oil. According to research published in the Journal of Agricultural and Food Chemistry, boiling eggs only slightly reduces the antioxidant content, preserving most of the original nutritional value.
Because boiling does not use high temperatures like frying, it limits the formation of oxidized cholesterol - related to cardiovascular disease.
Advantages: Low in calories and fat, retains many nutrients, and forms few harmful compounds.
Cons: Simple flavor, sometimes dry.
Fried eggs: Delicious but need to be careful
Fried eggs are often prepared with butter and oil, which increases calories and fat. According to Healthline, cooking eggs at high temperatures - such as when frying - can easily destroy vitamins A and D and increase oxidized cholesterol. This can negatively affect heart health if the eggs are overcooked or saturated fats such as butter are used.
However, if you use olive oil or heart-healthy vegetable oil and fry over low heat, eggs can still retain most of their nutritional value.
Advantages: Delicious, soft, easy to vary, can add vegetables for extra nutrition.
Cons: High calories if oil, butter or cheese is added, risk of nutrient loss when cooking at high temperatures.
Nutritional comparison
Nutritionally, boiled eggs are a safer and healthier choice for people who need to control calories and fat and want to retain maximum natural nutrients.
However, fried eggs are still a good choice if prepared carefully with little fat, not overcooked, and using healthy ingredients.
In short, both methods of preparing eggs are good if used correctly and in moderation. You can absolutely combine both boiled and fried eggs in your daily diet to diversify your diet and maximize the benefits of eggs./.
