Ms. Kanikka Malhotra - nutritionist and diabetes educator (India) - analyzes the nutritional value of boiled eggs and fried eggs, including:
Nutritional profile
Boiled eggs
Provides calories, protein, fat and carbohydrates. In addition, boiled eggs are rich in vitamins B12, D, A and minerals such as iron and zinc.
According to Malhotra, boiled eggs retain their natural nutrients without any added fat or calories, making them a low-calorie yet nutrient-dense option.
Omelet
Ms. Malhotra notes that a fried egg has the same amount of protein and calories as a boiled egg. However, the additional ingredients in this dish such as fat, even vegetables, cheese or meat are still widely used, which can significantly change the nutritional composition of fried eggs when we eat them with side dishes.
Main difference
Boiled eggs
Low in fat: Boiled eggs do not use any fat during the cooking process, which reduces the amount of calories and added fat. This makes boiled eggs a good choice for those who want to control their weight or maintain a low-fat diet.
Preserve nutrients: The process of boiling eggs helps retain most of the nutrients in eggs such as protein, vitamins and minerals. In particular, vitamin B12, vitamin D, and iron are well preserved in boiled eggs.
Safety: Hard-boiled eggs, when cooked properly, have a lower risk of bacterial contamination (such as salmonella) than raw or undercooked eggs.
Omelet
Using oil: Fried eggs are often fried in oil, which increases the calories and fat content of the dish. If you use unhealthy oils (such as re-fried oil or oils high in trans fats), fried eggs may not be good for your heart.
Delicious taste: Fried eggs have a more delicious and attractive taste than boiled eggs, because the oil creates a crispy shell and beautiful color. However, if you use unhealthy oils or fry too much, this egg dish can increase the risk of weight gain and health problems.
Increase vitamin absorption: When cooking eggs with oil, some fat-soluble vitamins such as vitamins A, D, and E can be more easily absorbed, but if you use too much oil, you will also consume unnecessary calories and fat.
If you want to eat eggs healthily, boiled eggs are a better choice, while fried eggs can be enjoyed occasionally, but be mindful of the amount of fat used, notes Ms. Malhotra.
Who should avoid these foods?
Boiled eggs: People with egg allergies or health conditions need to closely monitor their cholesterol intake.
Fried eggs: People who are watching their calorie or fat intake should avoid eating fried eggs because of the oil content.
