Which is healthier: boiled eggs or fried eggs?

Are boiled eggs really better than fried eggs? Do you know the cooking method that preserves the most nutrients in eggs?

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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.

Frequently asked questions

Yes, a fried egg of the same size typically contains around 90 calories and 7g of fat. Experts attribute the higher calorie and fat content to the use of oil or butter during the frying process.

Fried eggs have a slightly lower amount of carbohydrates, at about 0.4g. However, both preparation methods provide equivalent amounts of protein, minerals, and vitamins.

Yes, the nutritional content of eggs can vary depending on the type of egg and how the hens are raised. Experts recommend opting for organic eggs from free-range hens to ensure optimal nutritional value.

For adults, it is recommended to consume 2 eggs per day, preferably with 1 yolk and 2 whites. While both parts of the egg are nutritious, excessive yolk consumption can lead to increased cholesterol levels and weight gain. It is best to eat both the white and the yolk to get a balanced mix of nutrients and easily absorbable protein.

According to the National Nutrition Institute’s recommendations:
– 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

Two common mistakes include adding soy sauce or monosodium glutamate to eggs during cooking, as these seasonings can destroy the amino acids in eggs when cooked at high temperatures. Additionally, avoid pairing eggs with soy milk, as the trypsin in soy milk reduces the absorption of nutrients from eggs.
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