Boiled Eggs – Benefits and Nutritional Value

Eggs have been the subject of one of the most contentious controversies in the culinary industry. Whether they’re genuinely non-vegetarian, vegetarian, or “eggetarian” is not the purview of this article. In terms of health advantages, this protein powerhouse is a stronghold.

Boiled eggs are possibly the easiest way to consume eggs. One eats them as a breakfast option or as part of a soup, salad, or curry; it never gets out of fashion. Boiled eggs have immense health benefits. Children, adults, and the health-conscious everyone love boiled eggs.

Eggs are one of the most versatile foods. Experimenting with them results in something delightful every time. And with that taste comes a lot of health benefits to keep your body strong as you thank your taste buds.

We’ve already written about eggs, their protein value, and their benefits in another informative article. You can read that here.

Boiled eggs are the healthiest egg to eat since they have no added salt or oil. In addition, boiling eggs is incredibly simple.

  • Take a few eggs
  • Fill a circular metal bowl ¾ with water.
  • Add the bowl on medium-high heat until the water starts developing bubbles
  • Add your eggs
  • Boil anywhere from 6-10 minutes, based on how you like your eggs.
  • 6 min: the yolk will be liquid and runny
  • 7 min: Nearly set and sticky yolk
  • 8 min: soft boiled, not hard but not sticky
  • 9-10 min: hard-boiled egg, not chalky or dry, but easy to eat.
  • In less than 6 minutes, you can have a healthy daily snack ready. Healthy, hearty, and heavenly.

Eggs: Boiled or Fried?

A hard-cooked boiled egg benefits and provides excellent nourishment. It’s far healthier than fried eggs. When egg proteins heat up during cooking, some linkages break, causing the protein strands to split. Therefore, the digestibility and absorption of egg proteins improve.

Although the way you prepare eggs does not affect the nutritional composition of the eggs, what you mix with them during preparation can. Eggs have roughly the same nutritional value whether boiled, poached, or scrambled without other additives.

However, keep in mind that adding things to eggs during preparation or frying them in fat may change the nutritional profile of the finished meal.

Nutritional Value of Boiled Eggs

One egg contains:

  • Calories: 72
  • Protein: 6 grams
  • Carbs: 0.6 grams
  • Fat: 5 grams
  • Saturated Fat: 1.6 grams
  • Vitamin A: 10% of RDA (Recommended Dietary Allowance)
  • Riboflavin: 16% of RDA
  • Vitamin B12: 21% of RDA
  • Folate: 9% of RDA
  • Iron: 5% of RDA
  • Selenium: 28% of RDA

However, a lot changes when you boil an egg. The nutritional value of one fully hard-boiled egg is:

  • Calories: 77
  • Carbs: 0.6 grams
  • Total fat: 5.3 grams
  • Cholesterol: 212 mg
  • Protein: 6.3 grams
  • Vitamin A: 6% of Recommended Dietary Allowance (RDA)
  • Vitamin B2: 15% of RDA
  • Vitamin B12: 9% of RDA
  • Vitamin B5: 7% of RDA
  • Phosphorus: 86 mg or 9% of RDA
  • Selenium: 15.4 mcg, 22% of RDA

Similarly, values change for different types of eggs. Even if you soft-boil or half-boil an egg, the values change. The safest and most complete form of eggs is considered the hard-boiled egg.

Benefits of Boiled Eggs

Eating boiled eggs brings a multitude of health benefits into your life.

1. High-Quality Protein

Boiled Eggs are high-protein foods. Since proteins are the building blocks of our bodies, they play a critical role in maintaining muscle and tissue strength and repair.

One boiled egg contains roughly 6.3 g of protein. Studies show the protein in boiled eggs has a significant benefit since it includes all nine essential amino acids. These acids aid in the growth of muscle, recovery, and maintenance.

Of course, other meals can have a higher quantity of protein. But the excellent quality of protein in eggs is unrivalled. In addition, protein from boiled eggs can speed up weight loss, muscle mass gain, blood pressure control, and bone health.

2. Contains Good Cholesterol

Boiled eggs contain a lot of cholesterol. A single egg has 212 mg, which is far more than half of the daily recommended intake of 300 mg. However, dietary cholesterol doesn’t equate to higher blood cholesterol.

High-density lipoprotein (HDL), or good cholesterol, increases after eating boiled eggs. However, there is insufficient evidence to prove their effect on the risk of heart disease.

Research shows that the liver creates a significant quantity of cholesterol. However, the liver produces low cholesterol when you eat eggs. Therefore, this balances everything out.

The form of cholesterol that puts your heart at risk is low-density lipoprotein (LDL), sometimes known as “bad” cholesterol. However, when it comes to increasing risk levels of LDL cholesterol, eggs aren’t the culprit.

In addition, eggs consistently raise HDL (good cholesterol). Several studies prove that higher HDL levels lead to a reduced risk of heart disease, stroke, and other medical conditions.

3. Provides Choline

Choline is a nutrient that most people are unfamiliar with, although it is an essential component. It is critical for the synthesis of the cytoplasmic membrane. It also has a role in creating chemical signals in the brain.

Choline deficiency can have devastating symptoms, but it’s luckily uncommon. Choline is abundant in whole eggs. Each boiled egg contains more than 100 mg of choline.

In addition, it is an essential micronutrient that most people don’t consume enough. Boiled Eggs are one of the finest dietary sources of choline.

4. Excellent Source Of Vitamin D

Egg yolks are one of the very few foods that contain vitamin D naturally. Two boiled eggs contain 82% of your necessary daily vitamin D consumption, making them a crucial resource of this vitamin

Vitamin D absorbs calcium and phosphorus. Therefore, vitamin D is necessary to preserve strong bones and teeth. Vitamin D also supports the maintenance of muscular function and immunity.

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