A boiled egg contains about 77.5 calories with 6.3g of protein, 0.6g of carbohydrates, and 5.3g of fat. Eggs also contain 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 fat than fried eggs
A fried egg of the same size has 90 calories and contains 7g of fat, which is higher than boiled eggs. Experts point out that the higher calorie and fat content may be due to the oil or butter used to fry the eggs. In addition, fried eggs have slightly fewer carbohydrates, about 0.4g of carbohydrates. Both types of eggs provide equivalent amounts of protein, minerals, and vitamins.

In addition to the cooking method, you should also pay attention to the type of eggs as they are not all the same. The nutritional composition of eggs can vary depending on how the hens are raised. Experts recommend buying organic eggs from free-range hens.
Which part of the egg is the best to eat?
Furthermore, for adults, 2 eggs are enough for a day, preferably 1 yolk and 2 whites. Although eggs are nutritious, eating too many can cause bloating for some people. Consuming excessive yolks activates increased cholesterol levels and can even lead to weight gain.
When eating eggs, it is recommended to eat both the white and the yolk. If only the yolk is consumed, the nutrients and easily absorbable protein found in the white will be lost.
According to the recommendations of the National Nutrition Institute, the egg consumption requirements vary depending on age groups:
– Adults should eat 3 – 4 eggs per week.
– Individuals with high blood pressure or high cholesterol should eat 1-2 eggs per week.
– 6 – 7-month-old children should only eat half a yolk per meal.
– 8 – 12-month-old children should eat 1 yolk per meal.
– 1 – 2-year-old children should eat both the white and the yolk, up to 4 eggs per week.
– Children over 2 years old can eat up to 6 eggs per week.

2 common mistakes when eating eggs
This is a serious mistake that many housewives still make when cooking. Moreover, to enhance the flavor of the eggs, many housewives add soy sauce or monosodium glutamate. These 2 seasonings, when cooked with eggs at high temperature, will produce substances that destroy the existing amino acid components in the eggs.
In addition, soy sauce contains trypsin, and when combined with egg whites, it reduces the nutritional value of the eggs. This is not good for the human body because it absorbs fewer nutrients that eggs provide. Therefore, sprinkling a little salt on the eggs will ensure an enhanced taste without losing the necessary nutrients of the eggs.
Many people have the habit of combining eggs and soy milk in their breakfast. However, according to research by nutrition experts, eggs and soy milk should not be combined. The reason is that soy milk contains trypsin, which, when combined with the protein in eggs, only allows the absorption of fiber, reducing the absorption of many other nutrients.
– Adults: 3-4 eggs per week
– Individuals with high blood pressure or high cholesterol: 1-2 eggs per week
– 6-7-month-old children: Half a yolk per meal
– 8-12-month-old children: 1 yolk per meal
– 1-2-year-old children: Up to 4 eggs per week (both white and yolk)
– Children over 2 years old: Up to 6 eggs per week
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