Are fried eggs better than boiled eggs

Eating eggs: the healthiest way to cook them

Table of Contents

  1. Eggs are full of healthy nutrients
    1. The yellow of the egg
    2. What does the code on the egg mean?
  2. Why are eggs healthy for us?
  3. This is how you can cook eggs healthily
  4. Why heating eggs is beneficial
  5. Why you shouldn't cook eggs too long
  6. Eggs are even smarter!
  7. FAQs - the most common questions
    1. How many calories does a fried egg have?
    2. How many calories are there in a scrambled egg?
  8. Knowledge to take away

Eggs are full of healthy nutrients

Eggs are incredibly nutritious foods and even contain that highest quality food protein. The components of egg protein, the amino acids, have a more favorable composition than any other food, apart from breast milk.

Therefore, chicken eggs are the benchmark for the value of dietary protein: They were given the biological value 100, beef is 92 and cow's milk is 90.

An egg contains around seven grams of protein, which is distributed roughly evenly between the egg white and egg yolk and contains all nine essential amino acids. Chicken eggs are also rich in minerals Potassium, calcium and iron and the Vitamins A, D, E and B group vitamins. The vitamin D content is particularly beneficial, as many people in Germany suffer from a vitamin D deficiency.

Incidentally, the egg white has no significant fat or cholesterol content, but only contains traces of the vitamins mentioned. The vitamins are mainly in the egg yolk, which, however, contains more fat and cholesterol.

Nutritional Values ​​of One Chicken Egg (About 52 grams)
Calories80
protein7 g
fat6 g
carbohydratesonly present in traces
Fiber0 g

Also read:Commodity Science About Chicken Eggs With Interactive Infographic

The yellow of the egg

The Color of the egg yolk depends onFeed the laying hen from. The carotenoids in green fodder lead to a darker, strong yellow color. If the egg yolk is darker, this can be an indication that the hen was outdoors a lot and was mainly given green fodder and fresh products from nature.

However, carotenoids, i.e. natural coloring agents, are sometimes mixed into the feed to artificially create this color. The color of the egg yolk does not affect the taste, however.

A green-blue discoloration on the edge of the yolk with boiled eggs is by the wayIron sulfide. When cooking, iron is released from the egg yolk and hydrogen sulfide is formed in the egg white.

Both substances react with one another at the edge of the yolk to form iron sulfide - this is what causes the discoloration. This phenomenon occurs especially when the egg is boiled for a longer period of time, but it is not harmful to health.

The egg is the best source of protein of all foods and is rich in vitamins A, D, E and vitamins of the B group, as well as potassium, calcium and iron, which are particularly found in the egg yolk.

What does the code on the egg mean?

In the EU it is mandatory to label the eggs. However, only the first two pieces of information are of interest to the consumer, namely the consumer Producer code. The first place defines the housing system:

0 = organic production
1 = free range
2 = barn housing
3 = cage management

The second digit defines the origin and is a country code, e.g. DE for Germany or AT for Austria.

Why are eggs healthy for us?

In the egg are all nine essentials amino acids contain. The body cannot produce these substances itself and has to take them in through food.

The ratio of amino acids is most favorable in eggs. For example, they contain the amino acid tryptophan, which is responsible for the formation of serotonin - dem Happiness hormone - supported in the body.

The Carotenoids Lutein and zeaxanthin have a positive effect on the eyes as they counteract macular degeneration and cataracts.

Chicken eggs also deliver a lot Choline. This nutrient is used by the body, among other things, to produce the neurotransmitter acetylcholine. Acetylcholine worksAlzheimer and other forms of dementia and choline can increase memory performance, especially in older people.

This substance is also used in medicine to treat Parkinson's, Huntington's and similar nerve diseases.

According to a study by the University of North Carolina, if we take in too little choline, this can increase the risk of developing nervous diseases or liver problems (1)

Cholesterol: the end of the egg?

Eggs have a bad rap with people who need to watch their cholesterol levels. But why actually?

Too much cholesterol can calcify the blood vessels, which can lead to a heart attack. Eggs contain a lot of cholesterol, 239 milligrams per egg, but also contain the emulsifier lecithin, which inhibits the absorption of cholesterol in the body.

So it cannot pass through the intestinal wall. Accordingly, eating eggs has no effect on cholesterol levels.

If you want to avoid high cholesterol levels, eat little or only lean meat, rarely sausage or fatty cheese and avoid easily digestible carbohydrates such as bread, rice, pasta, soft drinks and beer.

Mainly grains, vegetables, fish, vegetable fat and legumes should be on the plate. This is because the fiber from vegetables and grains absorbs a lot of bile acid and the body uses the excess cholesterol to replenish the bile.

Good And Bad Cholesterol - What's The Difference?

"Low Density Lipoprotein, or LDL for short, transports fat from the liver to the body's cells, thereby increasing the cholesterol level. It is also called the 'angrycholesterol'because it can lead to arteriosclerosis, i.e. the deposits of fat and calcium on the arterial walls. Foods that contain LDL should only make up a small part of the diet, "explainsLinda Marx is a qualified ecotrophologist

"The 'good cholesterol'On the other hand, high density lipoprotein or HDL transports the cholesterol from the cells to the liver, which is beneficial for the cholesterol level, "continues Marx.

The active omega-3 fatty acids from fish, soy and rapeseed oil regulate fat metabolism. These substances lower the cholesterol level even more effectively than if you specifically avoid cholesterol.

So if enough fiber-rich foods are consumed, egg consumption is not a concern. The recommendation of the German Nutrition Society (DGE) is includedtwo to three eggs a week.

Eggs are high in cholesterol, but this does not have a negative effect on cholesterol levels. With a high-fiber diet, eggs can therefore be included in the menu.

This is how you can cook eggs healthily

Eggs can be cooked in several ways:

Boiled egg

The typical breakfast egg is cooked in the shell in boiling water, depending on whether it should be soft or hard, for between six and ten minutes.

Poached egg

Poached eggs are prepared in slightly colder water than normal boiled eggs. In addition, they are not cooked in the shell. The shell is broken and the egg is placed in simmering water at a temperature of about 71 to 82 degrees and then boiled for 2.5 to 3 minutes.

How about Shakshuka, a national dish from Israel, which is traditionally prepared with a poached egg?

scrambled eggs

Scrambled eggs can either be placed directly in the greased pan and "stirred" there, or mixed beforehand in a bowl and only then added to the pan. Then the egg is pushed back and forth over low heat until it's done.

fried egg

The fried egg is prepared in the pan. For this purpose, some butter or oil is melted in the pan and the egg is cracked open and fried. Depending on your preference, the egg can only be fried on one side so that it is softer on the top, or it can be turned briefly so that the yolk is a little firmer.

omelet

The eggs are mixed together in a bowl and then placed in a hot pan. They are then fried over low heat until cooked through. However, do not stir!

Omelette Recipes ►

Baked egg

To prepare an egg in the oven, it is placed in a shallow casserole dish and baked until it is cooked through.

Egg in the microwave

There are also several ways to cook eggs in the microwave, which are faster than cooking on the stove. However, you should only choose a preparation in which the egg is no longer in the shell. The high pressure of the microwave can collect in the eggs and cause the shell to explode (2).

Why heating eggs is beneficial

The risk of developing salmonella is higher when eating raw eggs, so it is safer to heat eggs. It also makes some of the nutrients in the egg easier to digest, such as proteins. The body can process 92 percent of the protein in a heated egg, but only 51 percent in raw eggs (3).

When heated, proteins lose their original structure and new connections are created between the separate amino acids. These protein structures are easier for the body to absorb.

This change can also be seen with the naked eye, as the egg yolk and yolk change from a liquid to a firmer consistency as they cook.

The biotin (vitamin B7) contained in the egg is bound by the glycoprotein avidin in its raw state. However, this prevents the body from utilizing the vitamin.

Only through heat does the structure change and make the avidin less effective. This makes it easier for the body to absorb the biotin (4).

Heating eggs makes the protein easier for the body to digest. The biotin bound by avidin is only made accessible to the body through cooking.

Why you shouldn't cook eggs too long

In a relatively large number of foods, nutrients are destroyed by cooking, especially if they are cooked at high temperatures for a long period of time.

Eggs are generally a great source of vitamins and antioxidants, but these levels can decrease if cooked for too long (5).

  • The vitamin A content can be reduced by 17 to 20 percent (6)
  • The proportion of antioxidants can be greatly reduced. Particularly when cooking, frying and in the microwave, certain antioxidants are even destroyed by up to six to 18 percent (7).
  • If eggs are baked for up to 40 minutes, they can lose up to 61 percent of their vitamin D content. If they are fried or boiled for a shorter time, however, only 18 percent (8).
In general, more nutritional values ​​are retained in eggs if they are heated for a shorter period of time - even at high temperatures. Regardless, they are always a good source of vitamins and antioxidants.

This happens to the cholesterol if it is heated too much:

The egg yolk contains 239 milligrams of cholesterol, which is 71 percent of the daily target. Because the DGE recommends limiting your cholesterol intake to around 300 milligrams per day.

If the egg is heated at a high temperature, the cholesterol can oxidize and the breakdown product oxysterol becomes available. This can be dangerous for some people, as oxidized cholesterol and oxysterol in the blood increase the risk of heart disease and lead to vascular calcification (9).

However, the amount ingested by eggs is not the main source of oxidized cholesterol; it is primarily fried food (10).

In addition, it has been scientifically investigated, but not proven, that eating eggs is associated with an increased risk of heart disease in healthy people (11).

The cholesterol contained in the egg yolk is changed during cooking in such a way that the breakdown product oxysterol is created, which could increase the risk of heart disease in some people.

Eggs are even smarter!

You can cook eggs even healthier and lower in calories with these five tips:

Do not overcook!

The longer eggs are cooked and the higher the temperature, the more nutrients are destroyed. In addition, more cholesterol can oxidize. This is especially true when eggs are being cooked in the pan. So the egg dishes with a short cooking time like fried eggs or poached eggs are better!

The right oil!

For frying, use a heat-resistant oil that does not oxidize, thus releasing harmful free radicals. Extra virgin olive oil or butter are particularly suitable here. Coconut oil is also a good choice, but it has a stronger flavor. You can also do without oil entirely and work with sparkling water instead, but here the egg can stick to the pan more quickly.

Cooking low in calories!

If you want to save calories, consider eating poached or boiled eggs. You don't need any additional fats for this and the dishes are therefore lower in calories than an omelette or scrambled eggs.

It's all in the mix!

Combine the egg dish with vegetables. The meal is immediately richer in fiber and receives additional vitamins. This can be served as a side dish or processed directly in the omelette, for example. Fresh herbs also spice up the food even more.

Salt!

Salt belongs to the egg. However, too much salt is not healthy for the body. The World Health Organization (WHO) recommends that adults should consume a maximum of one teaspoon of salt - about five grams - per day. When buying salt, also pay attention to what additives it has been enriched with. Read the detailed article "Salt with iodine, fluoride or folic acid: What makes sense?"

Do not cook eggs too long as more nutrients will be lost. If you want to cook with low calories, use sparkling water instead of oil or eat boiled or poached eggs

FAQs - the most common questions

How many calories does a fried egg have?

Frying a fried egg from an egg (size M) with a teaspoon of butter or oil (5 grams) consumes 106 kilocalories. A fried egg made from three eggs (size M) provides 243 kilocalories.

How many calories are in a scrambled egg?

Anyone who eats scrambled eggs for breakfast every day has probably wondered how many calories the dish has. An egg (M) provides 69 kilocalories, of which 6 grams are protein and 5 grams are fat. A scrambled egg made from three eggs (M) and a sip of whole milk adds up to 262 kilocalories. Of this, 19 grams are protein and 20 grams are fat. Frying in a teaspoon of butter is included.

Knowledge to take away

Eggs are very nutritious and contain the best quality protein. The shorter the cooking time, the more nutrients are retained - in addition, when raw, the nutrients are not so easy for the body to utilize.

Despite being decried as cholesterol bombs, eggs have not been scientifically proven to increase the risk of heart disease in healthy people. Poached and boiled eggs are the lowest in calories, fried eggs and poached eggs are the most nutritious because the cooking time is the shortest.