Scrambled vs boiled eggs: Which one is healthier? | The Times of India (2024)

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01/8Read on to know more!

Scrambled vs boiled eggs: Which one is healthier? | The Times of India (1)Scrambled vs boiled eggs: Which one is healthier? | The Times of India (2)

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Nutritious, easy-to-cook and versatile, these are many reasons why eggs are loved and devoured by people around the globe. You can poach, boil, fry or scramble -there are so many ways to prepare eggs that you can never get bored of eating them. No matter which recipe you try, the dish will always taste delicious and will make a perfect breakfast option. Interestingly, you'll notice that different ways of cooking eggs result in only a slight difference in their nutrient content.

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02/8Cooking affects the nutrient content of eggs

Scrambled vs boiled eggs: Which one is healthier? | The Times of India (3)

Scrambled vs boiled eggs: Which one is healthier? | The Times of India (4)Scrambled vs boiled eggs: Which one is healthier? | The Times of India (5)

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The reason style of cooking impacts the nutrient content of eggs is because the heat often decreases the concentration of nutrients in the food. Here we have tried to find out the difference in the nutrient content of boiled eggs and scrambled eggs.

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03/8​Nutrient content in an egg

Eggs are considered a superfood as it is loaded with healthy nutrients and vitamins. Earlier, eggs were considered bad for people suffering from the problem of high cholesterol and cardiovascular issues, but now several studies prove that eating eggs in moderation is not bad for health.

Eggs are a rich source of protein, biotin, iron, saturated fat, Vitamin B7, Vitamin H, Vitamin B 12, zinc, magnesium and carotenoids.

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04/8​Why cooking eggs are important

Scrambled vs boiled eggs: Which one is healthier? | The Times of India (9)

Scrambled vs boiled eggs: Which one is healthier? | The Times of India (10)Scrambled vs boiled eggs: Which one is healthier? | The Times of India (11)

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Some people, especially the ones trying to build muscles, even eat raw eggs. However, this is not considered healthy as they are often contaminated with Salmonella. This bacteria can lead to foodborne illnesses. Cooking eggs make them safer to eat and also make it easier to digest some nutrients. Protein is one of the nutrients that become more digestible after cooking.

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05/8​Scrambled eggs

Scrambled vs boiled eggs: Which one is healthier? | The Times of India (12)

Scrambled vs boiled eggs: Which one is healthier? | The Times of India (13)Scrambled vs boiled eggs: Which one is healthier? | The Times of India (14)

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Scrambled egg is one of the popular ways to cook eggs. Pair it with a toast and you get a perfectly healthy and high protein breakfast. You just have to crack eggs into a bowl, beat them nicely, add some spices, vegetables and cheese in it and then pour the mixture into a buttered pan and cook over medium-high heat.

It is a fast cooking method and you do not have to keep the eggs on the flame for a very long time. So, the chances of damage to the heat-sensitive nutrients are quite less. Overcooking the scrambled eggs can cause protein in the eggs to form a tight bond. This can lead to the loss of several nutrients like water-soluble vitamin B-12.

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06/8​Boiled eggs

Scrambled vs boiled eggs: Which one is healthier? | The Times of India (15)

Scrambled vs boiled eggs: Which one is healthier? | The Times of India (16)Scrambled vs boiled eggs: Which one is healthier? | The Times of India (17)

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Boiled eggs are cooked with their shells in a pot of boiling water. The timing depends on whether you want hard-boiled or soft-boiled eggs.

This is a fat-free method of cooking and preserves the entire egg. Only if you overcook them there is a chance of nutrient loss. Boiling the egg may also reduce the antioxidant content in the eggs yolks. As per a study published in the Journal of Agricultural Food Chemistry, boiling eggs can lead to a reduction in antioxidant content in egg yolks by 22.5 per cent. Lutein is the antioxidant, which is commonly affected. As compared to a hard-boiled egg, soft boiled eggs contain more nutrients. That's because of the runny yolk.

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07/8​Scrambled Vs Boiled eggs

Scrambled vs boiled eggs: Which one is healthier? | The Times of India (18)

Scrambled vs boiled eggs: Which one is healthier? | The Times of India (19)Scrambled vs boiled eggs: Which one is healthier? | The Times of India (20)

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As per the USDA Nutrition Database, hard-boiled eggs contain more protein than scrambled eggs. It also has fewer calories and more healthy nutrients like B-complex vitamins and selenium as compared to scrambled eggs. However, scrambled eggs contain more healthy fats. A hard-boiled egg has 78 calories, while a scrambled egg has 91 calories. A scrambled egg contains 3 per cent more fat than a boiled egg. Both the cooking methods have their pros and cons. There is only a slight difference in their nutrient content.

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08/8​Tips to cook an egg in a healthy way

Scrambled vs boiled eggs: Which one is healthier? | The Times of India (21)

Scrambled vs boiled eggs: Which one is healthier? | The Times of India (22)Scrambled vs boiled eggs: Which one is healthier? | The Times of India (23)

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Here are some easy tips that you can follow to cook your egg in a healthy way.

Pair your egg dish with veggies.

Use healthy oil and try to use less oil to cook the egg.

Do not overcook them. Overcooking decreases nutrient content.

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Scrambled vs boiled eggs: Which one is healthier?  | The Times of India (2024)

FAQs

Which is healthier, boiled eggs or scrambled eggs? ›

If you're trying to cut back on calories, choose poached or boiled eggs. These cooking methods don't add any extra fat calories, so the meal will be lower in calories than fried or scrambled eggs or an omelet.

What form of eggs are easiest to digest? ›

Eggs. Boiled, poached, or scrambled eggs are easy to prepare, eat, and digest. They are suitable for people who are recovering from a stomach virus or nausea. The white contains less fat and is easier to digest, but many people with digestive problems can also tolerate the yolk.

Is it healthy to eat 2 boiled eggs every morning? ›

Is it healthy to eat boiled eggs every day? Healthy people who don't have heart disease or high cholesterol can eat one whole egg a day. However, if you do have heart disease or you've been told that your cholesterol level is high, you should limit your egg intake to no more than three or four per week.

Which is healthier, scrambled or over easy eggs? ›

First of all, runny yolks means it is much healthier than when it's blended it up and hardened into scrambled eggs. Why? Well, that egg yolk is full of nutrients, most notably lutein and zeaxanthin, which two nutrients are known for feeding a person's eyes and keeping macular degeneration at bay.

What is the healthiest way to eat eggs? ›

Opt for methods such as poaching, boiling, baking, and scrambling to best retain the nutritional value of eggs without adding unnecessary fat or sodium. These methods also help reduce the risk of forming harmful compounds, like cholesterol oxidation products, during the cooking process.

Is it healthy to eat scrambled eggs everyday? ›

Is it OK to eat eggs every day? Because of their numerous benefits, it's OK to eat one whole egg, including the egg yolk, every day if you don't have cardiovascular disease and you do have a healthy level of blood cholesterol. Or you can mix two egg whites with every egg yolk to give yourself more protein.

How many eggs should I eat a day? ›

For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.

Are scrambled eggs good for your heart? ›

Most healthy people can eat up to seven eggs a week without increasing their risk of heart disease. Some studies have shown that this level of egg consumption might even help prevent certain types of stroke and a serious eye condition called macular degeneration that can lead to blindness.

Are scrambled eggs healthy for cholesterol? ›

Study: Eating More Than 12 Eggs a Week Shown Not to Impact Cholesterol Levels. Eggs may not impact cholesterol levels as much as once thought, new research suggests.

How many eggs a week should a senior eat? ›

How Many Eggs Can Older People Eat? There is no limit to the number of eggs older people can eat, with the exception of those with type 2 diabetes, high cholesterol or any existing heart disease who can enjoy up to 7 eggs a week.

Is 2 eggs a day enough vitamin D? ›

With a serve of two eggs providing 82% of your daily recommended intake of vitamin D, eggs contain one of the highest quantities of vitamin D of any food. Here, Australian Eggs has delved into what exactly vitamin D is, how it benefits our bodies, and where you can find this important nutrient in your daily diet.

Are eggs HDL or LDL? ›

In fact, some studies have found that even though consuming eggs on a daily basis may lead to marginal increases in LDL, it also increases HDL. This means that the total cholesterol to HDL ratio, an important predictor of heart disease, remains steady.

Which is better scrambled eggs or boiled? ›

As per the USDA Nutrition Database, hard-boiled eggs contain more protein than scrambled eggs. It also has fewer calories and more healthy nutrients like B-complex vitamins and selenium as compared to scrambled eggs. However, scrambled eggs contain more healthy fats.

How many minutes to boil an egg? ›

Lower the heat slightly – so the eggs don't crack due to being bashed around but water is still at a gentle boil. Start the timer – 6 minutes for runny yolks, 8 minutes for soft boiled, 10 minutes for classic hard boiled, 15 minutes for unpleasant rubbery whites and powdery dry yolks.

What is a healthy substitute for scrambled eggs? ›

The Best Egg Substitute to Use for Baking, Scrambles and More
  • Flaxseed Meal. Veena Nair/Getty Images. ...
  • Chia Seeds. Karisssa/Getty Images. ...
  • Mashed Banana. Candice Bell/Getty Images. ...
  • Applesauce. Riou, Jean-Christophe/Getty Images. ...
  • Silken Tofu. NatashaBreen/Getty Images. ...
  • Aquafaba. ...
  • Vinegar and Baking Powder. ...
  • Arrowroot Powder.
May 15, 2024

Can I eat boiled or scrambled eggs all day and lose weight? ›

Eating eggs may support weight loss, especially if a person incorporates them into a calorie-controlled diet. Research suggests that eggs boost metabolic activity and increase feelings of fullness. Eating an egg-based breakfast may stop a person from consuming extra calories throughout the day.

Which is better for weight loss boiled eggs or omelette? ›

Here's the answer. If you're looking to shed some extra pounds, then it's best to have boiled eggs. You don't have to worry about any additional fat or calories from any outside substance other than eggs. However, omelettes are a delightful way to enjoy eggs, and the possibilities for fillings are endless.

Why do scrambled eggs have more calories than hard boiled? ›

One boiled egg contains approximately 78 calories and one poached egg has 71 calories. In contrast, fried eggs, scrambled eggs and omelets have the most calories at about 90. Why? These methods use cooking sprays, oil or butter, which can add 20 or more calories to your dish.

How many eggs should you eat a day? ›

For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.

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