Did you know that eggs are very nutritious? Well, guess what? Eggs are incredibly nutritious and supply the body with vitamins, minerals and a great source of inexpensive protein. Think about it: an egg is meant to turn into a baby chicken. It’s only logical, then, to think that every cell in an egg is jam-packed with powerful nutrients!
What are the nutrients in a large hard-boiled egg?
One large boiled egg can contain 6% Vitamin A, 5% Folate, 7% B5, 9% B2 Vitamin, 15% B2 Vitamin, 9% Phosphorus and 22% Selenium of the recommended daily allowance (RDA). Not to mention that eggs also contain a fair amount of Vitamin D, E, K, B6 along with calcium and Zinc.
It can easily be said that eggs are the perfect food, because they contain a fair amount of almost every nutrient needed. Consuming an egg translates to 77 calories, 6 grams of protein and 5 grams of healthy fats.
Fun fact: A single egg can contain 212 mg of cholesterol. Keep in mind that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood[i].
Are scrambled eggs healthy?
Scrambled eggs can contain 91 calories, 6 grams of protein, 1 gram of carbohydrates, and 7 grams of fat (including 2 grams of saturated fat). Therefore, the way you cook your eggs will affect the nutrition value!
That’s not to say scrambled eggs are bad. Rather, it means that you have consumed 12% of your RDA for protein, 11% of RDA for fat, and 10% RDA of saturated fat. You can always reduce the amount of fat by reducing the cooking oil. Remember, you can use a nonstick pan or pan with a small amount of oil/lightly sprayed.
Fun fact: The yolk contains the cholesterol. So, if you are watching your cholesterol, just eat the egg whites!
How do poached eggs compare?
Lastly, I’d like to mention the famous poached egg. It’s not just a boiled egg – or is it? Okay, so it is obvious that a poached egg is basically a boiled egg, but without the shell. However, it is highly important to note that a poached egg does affect the nutrients.
The cooking method required for poaching an egg is boiling water, generally 212 degrees Fahrenheit, making it the healthiest way to cook an egg. This translates to 70 calories, 6 grams of high-quality protein, and 4.7 grams of fat (mostly unsaturated).
Fun fact: When an egg’s yolk is exposed to air, the cholesterol becomes oxidized. Poached eggs are less likely to become oxidized.
What does it all mean?
It means that eggs are a superfood and no matter how you cook the egg, it still has a significant amount of good nutrients. It is also helpful to know that you can cook the egg in different ways and still manage to get all the benefits. It’s okay to have your eggs!
Stay tuned for next week’s #NutritionFridays post on the Kidney Cleanse, to learn all about the best foods for your kidneys! The cleanse will help you detox!
Don’t forget to leave a comment on how you like to cook your eggs!
[i] Serum cholesterol response to changes in the diet: II. The effect of cholesterol in the diet