Eggs are great for any diet because they’re full of nutrients. But, how many calories are in one egg? Dr. Good Deed will tell you about raw, boiled, and fried eggs.
A large egg weighs 50 grams and has about 72 calories. Most of these calories are in the yolk, with 56 calories. The white has only 18 calories. So, the cooking method doesn’t change the egg’s calorie count much.
But, how you cook your eggs can change their nutritional value. Frying an egg in butter or oil adds 100 calories or more. Eggs in omelets or Eggs Benedict can have even more calories. Yet, a simple boiled or fried egg is still low in calories and full of nutrients.
Soft Boiled vs Hard Boiled Eggs: Nutrition and Cooking
Both soft-boiled and hard-boiled eggs have similar nutrition. The main difference is in how they are cooked. Soft-boiled eggs keep more nutrients. Hard-boiled eggs are easier to store and snack on.
The CDC and FDA say it’s key to cook eggs well. They should reach a safe 160°F to avoid Salmonella. This infection can make you sick.
Cooking Soft Boiled Eggs
Here’s how to cook soft-boiled eggs. Start with eggs at room temperature. Put them in cold water, then boil it.
After boiling, simmer for 4-6 minutes. This makes the white set and the yolk runny. Cool them in an ice bath to stop cooking.
Serving Soft Boiled Eggs
There are many ways to enjoy soft-boiled eggs. You can put them on toast with “soldiers” or in ramen. They’re also great with avocado toast, on salads, or with asparagus.
Try them in Korean bibimbap or savory breakfast bowls too.
Cooking Hard Boiled Eggs
To cook hard-boiled eggs, start with cold water. Bring it to a boil, then lower the heat. Cook for 7-12 minutes, depending on how done you like them.
Then, cool them in an ice bath. This makes peeling easier.
Serving Hard Boiled Eggs
Hard-boiled eggs are versatile. You can use them in deviled eggs or egg salad sandwiches. They’re also good in Cobb salads, potato or macaroni salads, Niçoise salads, and bento boxes.
Protein Content in Boiled Eggs
Eggs are known for their high-quality protein. They have all nine essential amino acids our bodies need. A large egg has about 6 grams of protein, no matter how it’s cooked.
The protein in eggs can change a bit based on their size. A small egg has about 4.9 grams of protein. A medium egg has 5.7 grams, and a large egg has 6.5 grams. Even a jumbo egg has 8.2 grams of protein.
Eggs are great for your diet. Sedentary men need about 56 grams of protein a day. Sedentary women need about 46 grams. A large egg gives you about 6.5 grams of protein, helping you meet your daily needs.
Boiled, soft-boiled, or hard-boiled, eggs are all good for you. They’re easy to add to your meals. This boosts your protein intake and helps your health.
Cholesterol in Boiled Eggs
Boiled eggs, soft or hard, have most of their cholesterol in the yolk. A big egg has about 186 mg of cholesterol. Boiling eggs doesn’t add more cholesterol.
A hard-boiled egg has 77 calories, 5.3 grams of fat, and 212 mg of cholesterol. This is 71% of what we need daily. Hard-boiled eggs are good for you, full of protein, vitamins, and minerals. They don’t have extra calories or fat from oils.
Eggs have all nine amino acids we need. One large egg has 6.3 grams of protein. It also has 6% of Vitamin A, 15% of Vitamin B2, 9% of Vitamin B12, and 7% of Vitamin B5. Plus, it has 86 mg of phosphorus and 15.4 mcg of selenium.
Eggs are also full of choline, with one egg giving 147 mg. This is 27% of what we need daily. Choline helps our brain and liver. The lutein and zeaxanthin in egg yolks help our eyes and prevent eye diseases.
Eggs have a lot of cholesterol, but eating them doesn’t raise blood cholesterol for most people. Eggs might even raise “good” HDL cholesterol. Healthy adults can eat one egg a day as part of a heart-healthy diet, with a doctor’s okay.
How Many Calories in 1 Egg?
A large boiled egg has about 70 calories. Most of these calories come from protein and fat. The cooking method doesn’t change the calorie count much. But, it can affect the nutrients in the egg.
Here’s a breakdown of the calorie content in different types of eggs:
- Small egg: 54 calories
- Medium egg: 63 calories
- Large egg: 79 calories
- Hard-boiled large egg: 79 calories
- Poached egg (large): 79 calories
- Omelet (1 egg, plain): 96 calories
- Fried egg: 115 calories
- Scrambled egg (1 egg with milk): 125 calories
- Eggs Florentine (1 egg): 267 calories
- Eggs Benedict (1 egg): 287 calories
- Scotch egg: 289 calories
The calorie count is similar, but cooking methods change the nutrients. Frying adds extra calories from oil. Poaching or boiling keeps more nutrients.
Vitamins and Minerals in Boiled Eggs
Hard-boiled and soft-boiled eggs have similar nutrients. The fat is mostly in the yolk. The yolk’s texture changes with cooking.
Fat in Hard-Boiled and Soft-Boiled Eggs
A large hard-boiled egg has about 5.3 grams of fat. Most of it is monounsaturated and polyunsaturated fats. It also has 186 milligrams of cholesterol.
Vitamins in Boiled Eggs
Boiled eggs are full of vitamins. They include:
- Vitamin A: 260 IU
- Vitamin D: 43.5 IU
- Vitamin E: Not provided
- Vitamin B12: 0.55 μg
Nutritional Benefits of Whole Eggs vs Egg Whites
The debate on egg nutrition often focuses on whole eggs versus egg whites. Egg whites are lean in protein but miss out on vitamins, minerals, and antioxidants. Whole eggs, however, offer a richer nutritional mix.
Egg Whites vs Whole Eggs: Nutritional Comparison
A large whole egg has 70 calories, 4.5 grams of fat, and 6 grams of protein. It also has vitamins like D and choline. In contrast, a large egg white has 20 calories, 0 grams of fat, and 4 grams of protein, but no yolk nutrients.
Whole eggs have more cholesterol than egg whites (180 mg vs. 0 mg). Yet, studies show eating one egg a day is safe for most people. It’s the diet’s fat content that really matters, not egg cholesterol.
Dietary Cholesterol and Eggs
Eggs are indeed high in cholesterol. But, it’s the diet’s fat that affects cholesterol more than egg cholesterol. Healthy folks can eat up to two eggs daily or 10 a week. Those with cholesterol or heart issues should eat fewer, about four to five eggs weekly.
Healthy Ways to Eat Hard Boiled Eggs
There are many ways to eat hard-boiled eggs healthily. You can slice them and add seasonings like salt, pepper, or paprika. This makes a great snack or side dish.
Chopping hard-boiled eggs and adding them to salads is another good idea. They add protein to your greens and veggies, making your meal balanced and filling. Deviled eggs with olive oil instead of mayonnaise are also a nutritious choice.
Hard-boiled eggs can top your toast, oatmeal, or grain bowls too. They add protein and nutrients, keeping you full and happy all day.
Hard-boiled eggs are easy to add to your meals, whether alone or in a dish. Try different seasonings and ways to enjoy them. Find your favorite ways to eat them.
Calorie and Nutrient Differences in Cooking Methods
Eggs cooked differently have different calories and nutrients. A plain hard-boiled egg without added fats or oils is the healthiest. It has about 79 calories and lots of protein, vitamins, and minerals.
Other ways to cook eggs change their nutrition. A fried egg has up to 115 calories because of the oil. Scrambled eggs with milk have 125 calories. Omelets and dishes like Eggs Florentine and Eggs Benedict have 267 to 287 calories per serving.
Hard-boiled and fried eggs have about 212 mg of cholesterol. But, most people’s blood cholesterol isn’t affected much by egg cholesterol.
Boiled or poached eggs are better for low-fat diets. These methods keep the egg’s nutrients without extra calories from fats or oils.
Even with different calories and nutrients, all eggs are good for a balanced diet.
Conclusion
Eggs are full of good stuff like vitamins and minerals. They also have high-quality protein. The debate about eggs and cholesterol is over for most people. Studies show that eggs don’t raise blood cholesterol as much as other fats do.
Eating whole eggs can even boost your HDL (good) cholesterol. This helps get rid of LDL (bad) cholesterol. So, eggs are good for your heart.
To eat eggs safely, follow some important steps. Keep eggs cold, don’t eat raw eggs, and cook them to 160°F. If you have diabetes, talk to your doctor about how many eggs you can eat.
FAQ
How many calories are in 1 egg?
A large egg has about 70 calories. Most of these calories come from the egg yolk. The egg’s protein and fat make up these calories.
Boiling, frying, or scrambling doesn’t change the calorie count much. But, the cooking method can affect the fat and nutrient content.
What are the differences between soft-boiled and hard-boiled eggs?
Soft-boiled and hard-boiled eggs have similar nutrition. The main difference is in cooking level. Soft-boiled eggs might keep more nutrients.
Hard-boiled eggs are easier to store and snack on. But, the CDC and FDA say to cook eggs to 160°F to avoid Salmonella.
How do you cook soft-boiled eggs?
Start with eggs at room temperature. Put them in cold water, then boil it. Simmer for 4-6 minutes for a runny yolk.
Cool the eggs in an ice bath after cooking. This stops the cooking process.
How do you serve soft-boiled eggs?
You can serve soft-boiled eggs in many ways. Try them on toast, in ramen, with avocado, or on salads. They’re also good with asparagus or in Korean bibimbap.
How do you cook hard-boiled eggs?
Place eggs in cold water, then boil it. Lower the heat and simmer for 7-12 minutes. Cool them in an ice bath before peeling.
How do you serve hard-boiled eggs?
Hard-boiled eggs are great in many dishes. Use them in deviled eggs, egg salad, or salads. They’re also good in bento boxes.
How much protein is in boiled eggs?
A large egg has about 6 grams of protein. The protein doesn’t change whether the egg is boiled or not. Eggs have all nine essential amino acids.
How much cholesterol is in boiled eggs?
Boiled eggs have about 186 mg of cholesterol in the yolk. The cooking method doesn’t change the cholesterol. But, boiling eggs doesn’t add extra cholesterol.
What is the calorie content of 1 egg?
A large boiled egg has about 70 calories. These calories come from the egg’s protein and fat. The calorie count is similar for boiled, soft-boiled, or fried eggs.
The cooking method can change the nutrient profile, though.
What vitamins and minerals are in boiled eggs?
Boiled eggs are full of vitamins like A, D, E, and B12. These vitamins are important for health and body functions.
What is the difference in fat content between hard-boiled and soft-boiled eggs?
Hard-boiled and soft-boiled eggs have similar fat content. The fat is mostly in the yolk. The texture of the yolk changes with cooking method.
What are the nutritional benefits of whole eggs compared to egg whites?
Egg whites are lean protein but lack nutrients in the yolk. Whole eggs offer more protein, fat, and cholesterol. They also have vitamins D and choline.
How does dietary cholesterol from eggs impact health?
Eggs are high in cholesterol, but eating one a day doesn’t raise heart disease risk. The type and amount of fat in your diet matter more than egg cholesterol.
How can you enjoy hard-boiled eggs in a healthy way?
You can enjoy hard-boiled eggs in many healthy ways. Slice them, add seasonings, or chop them for salads. They’re great on toast or in grain bowls.
Try deviled eggs with olive oil for a nutritious option.
How do the calories and nutrients differ in various egg cooking methods?
The calorie, fat, protein, and cholesterol in eggs vary by cooking method. Hard-boiled eggs without added fats are the most nutritious. Compare them to omelets, scrambled eggs, egg whites, and fried eggs.