Though cheaper, eggs are one of those foods that are rich in different nutrients. Regular use of eggs will bring remarkable changes in your body’s health and fitness. However, different cooking methods affect the nutritional value of this beneficial food. So, are fried eggs good for you?
Fried eggs are very rich in different nutrients like vitamins and antioxidants. There are many benefits of eating fried eggs regularly. However, there are certain precautions one should keep in mind while using this cooking method for eggs.
Eggs can be cooked via different methods like boiling, poaching, frying, baking, scrambling, etc. All these methods cook eggs to a different level. Out of all, fried eggs can help you meet different nutritional values. Over the years, this cooking method has been one of my favorite methods to cook eggs.
Read on to find out all the benefits and harms of fried eggs and the best tips to cook this high-nutritional food. You might also enjoy reading: It Safe to Add a Raw Egg in a Smoothie? (What happens?)
Table of Contents
Egg Fried Nutrition Facts
A whole fried egg is rich in nutrients, protein, and healthy fats. One large hard-boiled egg (50 grams) contains.
The table below includes the nutrients present in 100 grams of fried egg, according to the United States Department of Agriculture (USDA) nutrient database.
| Nutrient | Amount per 100 grams |
| Water | 69.5 grams |
| Calories | 78 calories for a medium fried egg |
| Cholesterol | 401 milligrams |
| Protein | 13.6 grams |
| Carbohydrate | 0.83 grams |
| Fiber | 0.0 grams |
| Total Fat | 14.8 grams |
| Calcium | 62 milligrams |
| Iron | 1.89 milligrams |
| Magnesium | 13 milligrams |
| Phosphorus | 215 milligrams |
| Potassium | 152 milligrams |
| Sodium | 207 milligrams |
| Vitamin A | 219 micrograms |
| Vitamin B-12 | 0.97 micrograms |
| Vitamin D | 2.2 micrograms |
| Vitamin E | 1.31 micrograms |
| Folate | 51 micrograms |
| Choline | 317 micrograms |
| Sugars | 0.4 grams |
| Niacin | 0.082 micrograms |
Different Ways Of Cooking Egg
- Fried Eggs: To fry eggs, crack them into a hot pan with a thin layer of cooking fat. There are two frying eggs: sunny side up, meaning you fry the egg on one side, and over easy, which means you the egg on both sides.
- Boiled Eggs: depending on how well cooked you like the yolk to be, you can cook hard-boiled eggs in their shells in a pot of boiling water for 6–10 minutes. But the longer you cook them, the firmer the yolk will be.
- Poached Eggs: Cook: You can make poached eggs in slightly cooler water. First, crack them into a pot of simmering water between 160–180°F (71–82°C) and then cook them for about 2.5–3 minutes.
- Scrambled Eggs: To make Scrambled eggs, first, beat the eggs in a bowl, pour them into a hot pan, and stir them over low heat until they are set.
- Omelet: To make an omelet, beat the eggs, pour them into a hot pan, and simmer them over low heat until they are solid. Unlike scrambled eggs, you don’t stir an omelet in the pan.
- Microwaved eggs: You can use a microwave to cook eggs in various ways. It takes much less time to cook eggs in a microwave than on a stove.
- Baked Eggs: To bake eggs, put them into a hot oven in a flat-bottomed dish until the egg is ready.
What Are The Main Benefits Of Eating Fried Eggs?
Eggs are one of those categories of foods that can be regarded as ” superfoods. ” These contain different beneficial nutrients. Here are different benefits that are associated with the regular use of this cheap food.
1- High Nutritional Value
Eggs are one of the highest nutritional foods, and these are available at a relatively cheap price. A single egg’s nutritional value is equal to chicken. You can get most of the essential nutrients in eggs. One can take up to 22% of vitamins in the form of eggs. Moreover, it has a good amount o fat and protein.
One can take almost all the essential nutrients in the form of this tiny food. So, this is one of the perfect foods in the universe.
2- Contains Healthy Cholesterol
Cholesterol level is high in eggs as a single egg has about 212 mg of this food constituent in it. While the daily recommended intake is about 300 mg. Keep in mind that high-cholesterol food doesn’t affect the body’s cholesterol level.
Simply, any food with such a constituent decreases the liver’s effort to produce its high quantities. So, the daily use of health-friendly foods like eggs can maintain the high cholesterol level in the body.
3- Adds High-Density Lipoprotein (HDL)
High-Density Lipoprotein (HDL) is a nutrient that decreases the chances of heart disease. If one takes eggs daily, it leads to an increased amount of this kind of protein in the body. In this way, one can prevent lots of heart diseases.
4- Eggs – Excellent Source of Choline
Choline is an important nutrient that the body needs to build cell membranes and brain cells properly.
However, eggs provide you with this beneficial element that helps in lowering the chances of choline deficiency. One egg is enough for up to 100mg of this beneficial ingredient.
5- Lower the Chances of Heart Diseases
As mentioned above, eggs have nutrients that lower the chances of different diseases, including the heart. It has HDL and LDL that maintain the cholesterol level in the body.
A well-maintained cholesterol level lowers the chances of heart disease.
6- Help in the Maintenance of Eye Health
Eyesight is a great blessing of God. However, with increasing age, it gets worse. Out of all eye diseases, cataracts and macular degeneration are the most dangerous. However, their chances can be reduced by utilizing lutein and zeaxanthin.
These ingredients help in accumulating the eye retina properly. Egg yolk can provide you with an adequate quantity of these essential nutrients. So this can reduce the chances of all types of eye disorders.
7- Great Source of Protein
You may be aware of the fact that proteins are one of the essential building blocks of our body. This helps in the proper growth of body organs as these are parts of most tissues and molecules.
So, a proper amount of protein in the food is essential. No other food can be a substitute for eggs regarding this food constituent, as one egg has about 6g.
Moreover, these are great sources of amino acids that are essential for making proteins. Hence eggs can prevent the chances of blood pressure issues, overweight problems, and bone diseases by providing enough protein to the body.
See also: Top 32 Foods That Help You Burn Belly Fat Fast (According to Science).
How to Fry Eggs?
Here is a short procedure to fry eggs properly.
- Crack the required quantity of eggs into separate bowls.
- Heat the pan on medium heat to fry the eggs properly.
- Transfer the side of the cracked egg by side into the pan and wait for one minute.
- After about one minute, cover the pan with a lid that will cook the top properly, and fry eggs for just 4 minutes.
- After 4 minutes, your fried eggs are ready. You can increase the hardness of the yolk by cooking for extra time.
- Serve them after seasoning with salt and ground black pepper.
See also: What Do Raw Eggs Actually Taste Like (Let’s find out!)
Is It Good To Eat a Fried Egg Every Day?
Adding a fried egg to your breakfast routine is a good option as it will add lots of essential ingredients to your body. Consuming up to 3 whole eggs per day is perfectly safe for healthy people, according to Science.
Consuming eggs generally leads to elevated levels of high-density lipoprotein (HDL), also known as the “good” cholesterol.
People with higher HDL levels have a lower risk of stroke, heart disease, and other health issues. And consuming two eggs a day for six weeks increased HDL levels by 10%, according to a study.
Which is Healthier, Scrambled or Fried Eggs?
Mostly, fried eggs are partially cooked, while scrambled eggs are cooked thoroughly. If you want to benefit from the full nutritional value of this beneficial food, use scrambled eggs, as these are more easily digestible than fried ones.
See below a table containing the nutrients contained, including the nutrients present in 100 grams of fried egg vs. scrambled egg, according to the United States Department of Agriculture (USDA) nutrient database.
| Nutrient | Amount per 100 grams in a fried egg | Amount per 100 grams in scrambled egg |
| Water | 69.5 grams | 76.4 grams |
| Calories | 78 calories for a medium fried egg | 91 grams |
| Cholesterol | 401 milligrams | 277 milligrams |
| Protein | 13.6 grams | 9.99 grams |
| Carbohydrate | 0.83 grams | 1.61 grams |
| Fiber | 0.0 grams | 0.0 grams |
| Total Fat | 14.8 grams | 11 grams |
| Calcium | 62 milligrams | 66 grams |
| Iron | 1.89 milligrams | 1.31 milligrams |
| Magnesium | 13 milligrams | 11 milligrams |
| Phosphorus | 215 milligrams | 165 milligrams |
| Potassium | 152 milligrams | 132 milligrams |
| Sodium | 207 milligrams | 145 milligrams |
| Vitamin A | 219 micrograms | 161 micrograms |
| Vitamin B-12 | 0.97 micrograms | 0.76 micrograms |
| Vitamin D | 2.2 micrograms | 1.8 micrograms |
| Vitamin E | 1.31 micrograms | 1.15 micrograms |
| Folate | 51 micrograms | 36 micrograms |
| Choline | 317 micrograms | 221 micrograms |
| Sugars | 0.4 grams | 1.39 grams |
| Niacin | 0.082 micrograms | 0.076 micrograms |
What Is Actually The Healthiest Way to Cook An Egg?
Boiled and poached eggs may be the healthiest to cook eggs because these cooking methods don’t add any unnecessary calories. If you don’t wanna add additional calories to your body, use boiled or poached eggs. These are the healthiest ways to use eggs.
In addition, shorter and lower-heat cooking techniques create less cholesterol oxidation and help keep most of the egg’s nutrients.
See also: Which One Is Better: Mushroom or Chicken?
Final Thoughts
Eggs’ nutritional value can’t be denied at any cost. It contains numerous beneficial ingredients that help in the maintenance of different body elements.
Moreover, this is the cheapest way to provide the body with essential elements. Fried eggs are cooked and served quickly. Also, these are rich in nutrition.
What are you waiting for to can add this light dish to your breakfast routine?
