Nutrition of Boiled Eggs vs. Fried Eggs


Lord of Penmai
Jul 5, 2011
[h=1]Nutrition of Boiled Eggs vs. Fried Eggs[/h]
Both boiled and fried eggs give you a complete source of protein and other nutrients. Choosing the healthier preparation method will help you control your caloric intake, while reducing the amount of fat you consume when eating eggs. Because fried eggs are cooked in fat, boiled eggs are commonly the choice of those who are limiting calories, fat and cholesterol.

Basic Nutrients
Boiled eggs and those fried in butter give you about 6 grams of protein per one large egg, according to the USDA Nutrient Data Laboratory. A fried egg contains about 0.5 grams more protein than a boiled egg because of the small amount of protein in the butter. Men and women need 56 and 46 grams of protein a day, respectively. Neither type of egg has any fiber, and both fried and boiled eggs have less than 1 gram of carbohydrates.

Calories and Fat
A whole, hard-boiled egg has 78 calories, and a whole fried egg has 90 calories, or about 15 percent more calories than the boiled egg. You need some fat in your diet, and a fried egg gives you 6.8 grams of fat, and a boiled egg has 5.3 grams of fat. A fried egg has about 2 grams of saturated fat, and a boiled egg has 1.6 grams of the unhealthy fat. If you eat a 1,900-calorie diet, the American Heart Association indicates that you can have 14.8 grams of saturated fat each day. The other fats in both eggs include both monounsaturated and polyunsaturated fats.

Vitamins and Minerals
The vitamins present in boiled and fried eggs remain similar with a few exceptions. A boiled egg has 25 percent less vitamin A than a fried egg, and 10 fewer micrograms of beta-carotene. A fried egg gives you 125 milligrams of choline, while a boiled egg has 113 milligrams. Choline works to aid both your nervous system and brain function. Both the fried and boiled egg gives you about 25 milligrams of calcium and less than 1 milligram of iron. A fried egg has 33 milligrams more of sodium than a boiled egg, and about the same amount of magnesium, potassium and selenium.

Fried and boiled eggs contain about 185 milligrams of cholesterol. The amount of cholesterol you consume directly affects your cholesterol levels, and if you have high cholesterol, you should only have 200 milligrams of dietary cholesterol every day. A study published in the January 2008 issue of American Heart Association's journal "Circulation" found that of the 21,275 study participants, those who ate seven or more eggs a week had a greater risk of heart failure than the participants who ate less than seven eggs each week. If you choose to eat fried eggs, use a fat-free cooking spray rather than butter to reduce the calories and saturated fat in the eggs.

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