The methods of preparing eggs, whether boiling or frying, raise a debate about which is more nutritious and rich in protein. However, boiled eggs are considered an excellent source to support muscle growth and repair. In the following lines, Dalili Medical reviews which methods of preparing eggs provide more nutrition and protein, according to what was published by our website.

**Egg consumption rate per day**

 

In general, it is preferable not to exceed the normal amount of eggs, which ranges from 1 to 3 eggs per week, especially for people suffering from heart and artery diseases, blood diseases and high cholesterol. This is to avoid worsening their health condition, as excessive consumption of eggs can lead to serious complications.

How many calories are in chicken eggs?

 

The number of calories in boiled eggs varies depending on the size of the egg. Here are the details:

- A jumbo egg (weighing about 63 grams) contains 90 calories.

- A very large egg (weighing about 56 grams) contains 80 calories.

- A large egg (weighing about 50 grams) contains 72 calories.

- A medium-sized egg (weighing about 44 grams) contains 63 calories.

- A small egg (weighing about 38 grams) contains 54 calories.

**Nutritional value of fried eggs**

 

Before we review the benefits of fried eggs, let's get to know the nutritional value they provide.

The nutritional value of fried eggs is largely consistent with that of boiled eggs in terms of vitamins and minerals, but they differ in fat content. Therefore, it is preferable to use milk to fry eggs instead of traditional fats, and you can also use healthy fats such as olive oil. One serving of fried eggs (about two eggs) cooked in milk contains the following values:

- Calories: 159 calories

- Fat: 10.2 grams

- Cholesterol: 375.8 mg

- Sodium: 447.8 mg

- Carbohydrates: 2.2 grams

- Sugar: 1.9 grams

- Protein: 13.6 grams (1)

**Nutritional value of boiled eggs**

 

Boiled eggs are considered one of the most nutrient-rich foods in the world, as one whole egg contains all the elements necessary for the health of the body. A large boiled egg contains the following nutrients:

- **Vitamin A**: 6% of the recommended amount for healthy individuals.

- **Folic acid**: 5% of the recommended amount for healthy individuals.

- **Vitamin B5**: 7% of the recommended amount for healthy individuals.

- **Vitamin B12**: 9% of the RDA for healthy individuals.

- **Vitamin B2**: 15% of the RDA for healthy individuals.

- **Phosphorus**: 9% of the RDA for healthy individuals.

- **Selenium**: 22% of the RDA for healthy individuals.

In addition, hard-boiled eggs contain good amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium, and zinc. All of this comes with 77 calories, 6 grams of protein, and 5 grams of healthy fats.

Hard-boiled eggs also contain a variety of nutrients that are important for health. If the eggs are enriched, they contain higher amounts of omega-3 fats, vitamin A, and vitamin E.

**Calcium content in egg yolk**

 

Egg yolk contains about 56 milligrams of calcium, which makes country eggs beneficial for bones, as they contribute to strengthening them and preventing osteoporosis.

**How ​​many calories are in other poultry eggs?**

 

Chicken eggs are one of the most common types of eggs among people, but there are other types of poultry eggs that differ from chicken eggs in terms of nutritional value and calorie content.

Here are the details of the calories in other poultry eggs, which weigh about 50 grams, in addition to the fat and protein content:

- **Quail eggs**: Contains 79 calories, 5.5 grams of fat, and 6.5 grams of protein.

- **Goose eggs**: Contains 105 calories, 7.5 grams of fat, and 7.8 grams of protein.

- **Duck eggs**: Contains 105 calories, 7.8 grams of fat, and 7.2 grams of protein.

Which one has more nutrients?

 

A hard-boiled egg is a rich source of essential nutrients, containing vitamins like B12, A, and D, as well as important minerals like iron, calcium, magnesium, and zinc. It also contains antioxidants that help prevent age-related eye health decline, according to a study published in the American Journal of Clinical Nutrition.

Fried eggs or omelets can be nutrient-dense, especially when vegetables are added. However, extra ingredients like cheese and butter can increase the calorie and fat content.

**Which option has more calories?**

 

**Poached vs. Fried Eggs**

A hard-boiled egg is relatively low in calories, according to the USDA, making it a great choice for those watching their calorie intake. However, the calorie content of a fried egg can vary greatly depending on the ingredients used.

While vegetables add vitamins and minerals, cheese and oils add extra calories.

**What Increases Cholesterol Levels?**

 

Boiled eggs, including the yolk, are high in cholesterol. However, Harvard Health Publishing notes that recent studies show that cholesterol in our bodies is primarily produced by the liver through the processing of saturated and trans fats in our diet. Therefore, dietary cholesterol may not significantly affect blood cholesterol levels.

Which option do you prefer?

 

In the debate over boiled versus fried eggs, the choice depends on how the eggs are preparedFor me. In general, boiled and fried eggs (such as omelettes) offer almost similar health benefits, except that fried eggs can be prepared without the yolk, which helps reduce cholesterol intake.

**Benefits of boiled eggs**

 

Here are the most prominent health benefits of boiled eggs:

**Benefits of boiled eggs for breakfast**

Boiled eggs are rich in cholesterol, but they do not negatively affect blood cholesterol levels. One boiled egg contains 212 mg of cholesterol, which is more than half the recommended daily amount of 300 mg. However, it is important to note that cholesterol in food does not necessarily lead to increased blood cholesterol levels. The liver produces large amounts of cholesterol every day, and when the amount of cholesterol from food increases, the liver produces less of it.

However, individuals' response to eating boiled eggs varies; While 70% of people have no cholesterol levels affected by eating boiled eggs, 30% of them (known as hyper-responders) may have their cholesterol levels raised by eating eggs.

People with genetic disorders such as familial hypercholesterolemia are advised to reduce or avoid eating boiled eggs. Although boiled eggs are high in cholesterol, consuming them does not negatively affect blood cholesterol levels in most people.

Good cholesterol (HDL) is a type of high-density lipoprotein in the blood, and people with high levels of this type are usually less likely to develop heart disease, strokes, and other health problems. Eating boiled eggs is an effective way to increase the level of good cholesterol in the blood.

One study showed that eating two eggs a day for 6 weeks can lead to a 10% increase in blood levels of good cholesterol.

Boiled eggs are a rich source of choline

Boiled eggs are an important source of choline, an essential nutrient that the body needs, but many people do not get enough of it to meet their daily needs. Choline is used in building cell membranes and plays a role in producing molecules that transmit signals in the brain, in addition to many other functions. Although the symptoms of choline deficiency can be serious, they are rare. One whole egg contains more than 100 mg of this essential nutrient.

Boiled eggs are rich in antioxidants

One of the natural effects of aging is the deterioration of vision, and there are many nutrients that contribute to combating some degenerative processes in the eyes. Among these elements are lutein and zeaxanthin, which are powerful antioxidants that accumulate in the retina.

Boiled eggs are a rich source of lutein and zeaxanthin, which are antioxidants that have positive effects on eye health. Research suggests that consuming adequate amounts of these nutrients can significantly reduce the risk of developing cataracts and macular degeneration, two common eye disorders.

Egg yolks are rich in lutein and zeaxanthin, with one study showing that eating 1.3 egg yolks daily for 4.5 weeks increased blood levels of lutein by 28 to 50% and zeaxanthin by 114 to 142%.

Boiled eggs are also rich in vitamin A, a deficiency of which is the most common cause of blindness worldwide.

As for the benefits of boiled eggs for muscles, they are an excellent source of protein, with a large boiled egg containing 6 grams of protein, in addition to all the essential amino acids in balanced proportions. The body has a high ability to benefit from the protein found in boiled eggs.

Eating enough protein can help you lose weight, increase muscle mass, lower blood pressure, and improve bone health, making boiled eggs an excellent choice for bodybuilders.

**Benefits of boiled eggs for weight gain**

 

Although boiled eggs do not contain high calories, they contribute to weight gain thanks to their protein and healthy fat content. You can enhance their benefits by adding a little butter or healthy fats, especially if you use country eggs.

**Benefits of boiled eggs for diet**

Boiled eggs help reduce calorie intake in several ways:

- Enhances the feeling of fullness.

- Contributes to reducing calorie intake, which leads to weight loss.

- It is a food rich in protein, which helps you feel full.

In a study conducted on 30 obese women, the results showed that replacing bread and pastries with boiled eggs for breakfast increased their feeling of fullness, which led to them eating fewer calories during the following 36 hours.

**Benefits of boiled eggs for hair**

Egg yolk is rich in vitamins necessary for hair growth, giving it shine and strength, and protecting it from breakage and damage. The most prominent of these vitamins are: Vitamin A, Vitamin E, biotin, and folic acid. Egg yolk also contributes to strengthening hair roots and follicles, which increases its density. In addition, it is an ideal source of keratin, which is necessary for hair and nail growth.

**Benefits of boiled eggs for pregnant women**

 

Boiled eggs contain a high percentage of protein, which enhances fetal growth and strengthens the mother's muscles. It also includes choline, which plays an important role in the development of the fetus's brain.

**Benefits of boiled eggs for men**

As we mentioned earlier, boiled eggs help reduce appetite and thus reduce the amount of food consumed. In addition, it helps protect the eyes, strengthen muscles, and enhance body structure, and helps reduce inflammationAnd lower blood pressure.

**Benefits of boiled eggs for children**

 

Boiled eggs are considered one of the beneficial foods for children, as they contribute to the formation of red blood cells and reduce the risk of anemia thanks to their iron content, which is necessary for this process.

In addition, eggs play an important role in the development of nerve cells, which enhances brain functions in children. It is also a rich source of omega-3 acids, which contribute to improving memory. Eggs also contain protein, which helps maintain the child's health and weight, and strengthens the immune system.

**Benefits of boiled eggs before bed**

Eating one egg before bed can help maintain blood sugar balance throughout the night, by regulating glucose levels and reducing the hormone cortisol, which is associated with stress and waking up during sleep. Therefore, eating boiled eggs before bed enhances the quality of sleep.

**Benefits of boiled eggs for sexual health**

 

Eating boiled eggs contributes to improving sexual health, as they contain vitamin B5 and vitamin B6, which enhance sexual ability and increase sexual desire in women, and help delay ejaculation in men.

**Boiled eggs and iron**

 

The yolk of a boiled egg contains a small amount of iron, but it is enough to maintain your health and prevent iron deficiency in the blood or anemia resulting from iron deficiency.

**Benefits of fried eggs**

The benefits of fried eggs with milk include the following:

**Promoting brain health**

Eggs are a rich source of:

- Choline

- Lutein

These elements are essential for supporting brain health and function.

**Increase the percentage of protein in the body**

 

Eggs are characterized by their high protein content, which is essential for health, as they contribute to:

- **Maintaining physical activity and energy.**

- **Building muscle:** The benefits of fried eggs for muscles can be benefited from by eating them daily.

- **Enhancing the feeling of satiety:** One of the benefits of eating fried eggs on an empty stomach is that it increases the feeling of satiety, which reduces the desire to eat for long periods during the day. Therefore, it is considered one of the foods that are useful for losing weight, but it must be cooked in healthy ways to benefit from its benefits in dieting.

There is no evidence to support the idea that fried eggs contribute to weight gain, but adding large amounts of fats such as ghee or oil can lead to weight gain, especially when eaten frequently.

**Improving heart health**

Eggs can contribute to enhancing heart health and protecting it from diseases, thanks to their containing a group of essential nutrients such as:

- Folate.

- Essential fatty acids.

This is of particular importance for people suffering from the following diseases:

- Diabetes.

- High blood pressure.

- High blood cholesterol.

**Benefits of fried eggs for women**

 

Fried eggs have many benefits for women, as they contain a group of vitamins that contribute to regulating hormone levels, the most prominent of which are:

- Vitamin B5

- Vitamin B6

Vitamin B6 also plays an important role in alleviating the symptoms of premenstrual syndrome.

For pregnant and lactating women, fried eggs provide the essential nutrients necessary for the development of the fetus's brain, such as choline and lutein.

**Benefits of fried eggs for children**

 

Fried eggs are an excellent source of nutrients necessary for the child's growth, including:

- Iron

- Folic acid

- Omega-3 fatty acids

- Protein

To benefit from the benefits of fried eggs for infants and older children, it is recommended to whisk them with milk at breakfast. Olive oil can also be used to prepare fried eggs, as it adds healthy fats as an additional nutritional value.

**Benefits of fried eggs for sex**

The benefits of fried eggs go beyond being good for sex, as they can contribute to enhancing sexual health when prepared in various healthy ways.

One of its most prominent benefits in this context is that it contains selenium, which may help increase testosterone production in men. However, more research is still needed to confirm the effect of selenium on testosterone levels.

**Benefits of fried eggs for skin and hair**

 

Here are the most important benefits of fried eggs for skin and hair:

- **Enhancing skin moisture and elasticity**: Thanks to its lutein content.

- **Repairing tissues and tightening the skin**: Through proteins, vitamin A, and vitamin D.

- **Softening hair and increasing its strength, shine, and density**: as it contains large amounts of proteins necessary for hair, in addition to other important elements such as vitamin A, vitamin E, biotin, and folate.

**Harms of fried eggs**

Despite the many benefits of fried eggs, some potential harms should be noted, including:

**Allergic reactions:** Eggs are one of the most common allergens, especially in children. Therefore, it is necessary to ensure that the child is not allergic to eggs before giving them to him. This can be done by giving him a small amount of eggs and monitoring any symptoms that may appear within 24 hours, such as vomiting, abdominal pain, and skin rash.

**Foodborne diseases:** Eating undercooked eggs can lead to salmonella, which is a foodborne disease that causes food poisoning. Therefore, you should make sure that the eggs are cooked well and avoid contact with raw eggs, especially during pregnancy.

**Best ways to prepare fried eggs**

 

Although scrambled eggs may oxidize some of the cholesterol in the egg yolk, their benefits can be improved by following certain methods. Here are some tips to get the benefits of fried eggs:

1. **Use milk or olive oil**: It is preferable to use milk or olive oil when frying eggs instead of unhealthy fats.Live.

2. **Adding vegetables**: The nutritional value of eggs can be enhanced by adding vegetables such as tomatoes and green peppers. Onions can also be combined with eggs to add a distinctive flavor and increase the benefits.

3. **Avoid overcooking**: Cooking for long periods and at high temperatures can lead to loss of nutrients and oxidation of cholesterol. Therefore, it is recommended to fry eggs for a short period of time over medium heat.

4. **Use ghee**: Ghee is a heat-stable fat, making it a good choice for frying eggs. However, you should be careful not to overuse fats to maintain your health.

By following these tips, you can enjoy a healthy and delicious fried egg meal.