Eggs are our all-time friends. Any time you need something healthy, just boil or fry the hen-food (rather a superfood) and have the capsule of nutrients. Now, people have different preferences on how to have eggs.
They may like it hard-boiled, half-boiled or fried (omelette, fry-poached, etc.). Now, the way you prepare an egg can affect its calorie and fat content, though its nutritional value is largely retained.
Fat Content Wise:
A hard-boiled egg certainly has less calories (77 cal) as against a fried egg (90 cal), since it only requires boiling water to get itself ready for consumption.
While a hard-boiled egg gives five grams of fat, two out of which are saturated; a fried egg cooked in vegetable oil gives seven grams of fat (2 of which are saturated). The additional ingredients used in preparing a fried egg certainly makes it more richer in saturated-fat content.
Both boiled and fried eggs provide us with the same protein content (6 grams). However, in terms of iron, a fried egg supplies more of the essential mineral (five per cent of the recommended dietary allowance) as against the three per cent provided by the boiled one.
Both give same amounts of recommended dietary allowance (RDA) for calcium and also phosphorus; both of which are required for strong bones. Both types also provide same amount of riboflavin (vitamin B2), vitamin B12 and RDA for selenium, a trace mineral which serves as an excellent antioxidant.
The cholesterol accumulated from an egg, whether boiled or fried, is same (212 milligrams), which is just 78 less than the daily recommended limit of 300 mg. One boiled or fried egg can be enough for your heart if you shut other shops that provide you with cholesterol for the day.
However, boiling is preferred by many, since the egg yolk is not exposed to heating at a high temperature. In case of frying; however, egg yolks are exposed to high heating and oxygen for a long period of time, in which case the cholesterol content can get affected.
On Losing Weight:
Having the whites of boiled eggs can help you burn off the fat, since they don't cause secretion of insulin, the hormone which gives the muscle tissues nutrients and stores the surplus amount as fat. However, eggs are generally good in reducing weight, since they are more filling and make us less hungry to go for repeated eating and hence avoid extra calories.
One advantage of fried eggs is that you can add a lot more nutritious elements while preparing them, like healthy vegetables such as tomatoes and capsicum. This packaged nutrition is something you cannot have in case of boiled eggs, though you can have them separately.
Frying In Healthy Oil:
If you really love fried eggs more than the boiled ones for your breakfast, lunch or dinner, then cook them in extra virgin olive oil and not in unhealthy oil or butter. This way, it will not cause your health any danger and yet will keep you happy.
Steam-poach The Egg:
For those who are convinced that eating fried eggs make them vulnerable to health hazards, here is a way whereby you can have the good sides of both.
Put some olive oil in the pan and by heating it slightly, pour an egg into it. Put a few tablespoons of water and over the frying pan with a lid. The steam will poach your egg, though it will be more like a fried one, although burnt less.