Is boiled egg really better than fried egg? Do you know which cooking method retains the most nutrients in an egg?
A boiled egg contains about 77.5 calories with 6.3g of protein, 0.6g of carbohydrates, and 5.3g of fat. Eggs are also rich in various minerals and vitamins besides choline. The amount of vitamin A, selenium, vitamin B6, B9, B12, phosphorus, zinc, and iron in eggs is also high.
Boiled eggs have fewer calories and less fat than fried eggs.
A similarly sized fried egg has 90 calories and contains 7g of fat, higher than when boiled. Experts suggest that the higher calorie and fat content could be due to the use of oils or butter used for frying the egg. Additionally, fried eggs contain slightly fewer carbohydrates, about 0.4g. Both types of eggs provide equivalent amounts of protein, minerals, and vitamins.
Beyond the cooking method, it’s essential to consider the type of eggs since not all are the same. The nutritional composition of eggs can vary depending on how the hens were raised. Experts recommend purchasing organic eggs from free-range hens.
Which part of the egg is best?
Moreover, for adults, consuming two eggs a day, ideally one yolk and two whites, is sufficient. While eggs are nutritious, overconsumption can cause discomfort for some individuals. Consuming too many egg yolks can increase cholesterol levels and even lead to weight gain.
Eating both the egg white and yolk is best. Consuming only the yolk means missing out on some of the nutrients and the easily absorbable protein found in the egg white.
According to the National Nutrition Institute’s recommendations, egg consumption varies based on age groups:
- Adults should eat 3 – 4 eggs per week.
- Individuals with high blood pressure or cholesterol should consume 1 – 2 eggs per week.
- Babies at 6 – 7 months old should only eat half a yolk per meal.
- Babies aged 8 – 12 months should eat 1 yolk per meal.
- Toddlers aged 1 – 2 years old should consume both the yolk and white, up to 4 eggs per week.
- Children over 2 years old can eat a maximum of 6 eggs per week.
Two common mistakes when eating eggs:
One significant mistake many cooks make is adding sugar or MSG to eggs for enhanced flavor. Even to enhance the taste, some individuals add soy sauce or MSG while cooking eggs. These seasonings, when used at high temperatures, generate compounds that degrade the beneficial amino acids present in the eggs.
Moreover, soy sauce contains trypsin, which when combined with egg whites, diminishes the nutritional value of the eggs. This reduced nutrient absorption is not beneficial for the human body. Instead, a sprinkle of plain salt on eggs ensures added flavor without compromising the essential nutrients they offer.
Many people have the habit of combining chicken eggs with soy milk for breakfast. However, according to nutritional experts, eggs and soy should not be combined. This is because soy milk contains trypsin, which when combined with the protein in chicken eggs, reduces the absorption of various nutrients, leaving behind fiber.
