Eggs are power-packed with protein and are often hailed as a nutritious necessity in diets that support muscle growth. However, the debate about whether the right way to eat eggs is by boiling them or making an omelette often steals the spotlight. Both are delicious and convenient ways to incorporate eggs into your diet, but the question remains: which one is more nutritious?
Which Offers More Protein?
Boiled Eggs: Boiled eggs are an excellent source to support muscle development and repair.
One cup of hard-boiled egg contains about 17 grams of protein, as shared by the United States Department of Agriculture (USDA).
Omelette: Omelettes can be customised with various ingredients like vegetables and cheese, providing a protein-packed meal. However, the protein content may vary depending on the additions.
Which Has More Nutrients?
Boiled Eggs: Boiled eggs are a compact package of essential nutrients, including vitamins B12, A, and D, as well as minerals like iron, calcium, magnesium and zinc. They are also rich in antioxidants that prevent age-related degeneration of your eyes, as per a study published in the American Journal of Clinical Nutrition.
Omelette: Omelettes can be nutrient-dense, especially when filled with vegetables. However, additional ingredients like cheese and butter may contribute to higher calorie and fat content.
Also Read: Fermented Eggs And 5 Reasons Why You Should Eat Them: Here's How You Can Make Them At Home
Which Has More Calories?
Boiled Eggs: Boiled eggs are relatively low in calories, according to the USDA, making them a great option for those watching their calorie intake.
Omelette: The caloric content of an omelette can vary widely based on ingredients. While vegetables add vitamins and minerals, cheese and oils contribute additional calories.
Which Increases Cholesterol?
Boiled Eggs: Eggs, including the yolk, are high in cholesterol. However, Harvard Health Publishing shared that recent studies suggest that cholesterol in our body is primarily made by our liver by converting the saturated and trans fat in our diet. Dietary cholesterol may not significantly impact blood cholesterol levels and hence does not directly relate to cardiovascular diseases like heart attack or stroke.
Omelette: The cholesterol content of an omelette depends on the number of eggs used. Including egg whites or using fewer yolks can help reduce cholesterol intake.
Also Read: Easy And Special Breakfast Ideas: Try These 6 Delicious Styles Of Omelettes
Omelette Vs Eggs: Which One To Choose?
In the boiled egg vs. omelette debate, the answer depends on how you cook your omelettes. Considering the overall profile, boiled eggs and omelettes offer pretty much the same benefits, except that you can cook omelettes without the egg yolk, hence reducing the intake of dietary cholesterol. Apart from that, omelettes do provide a more convenient way to increase your nutrient intake by pairing it with vegetables. Just make sure that when preparing an omlette, do not use excess cheese or harmful oils that increase your meal’s calories and saturated and trans fats.
