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Nutritional Value of Boiled Eggs vs. Scrambled

by
author image Sandi Busch
Sandi Busch received a Bachelor of Arts in psychology, then pursued training in nursing and nutrition. She taught families to plan and prepare special diets, worked as a therapeutic support specialist, and now writes about her favorite topics – nutrition, food, families and parenting – for hospitals and trade magazines.
Nutritional Value of Boiled Eggs vs. Scrambled
Scrambled eggs in pan with herbs Photo Credit HandmadePictures/iStock/Getty Images

The nutrients in hard-boiled eggs are easy to calculate, compared to scrambled eggs. With scrambled eggs, the amount and type of fat used and the addition of high-fat cheese or meat changes the nutritional profile. Begin with the basic information for one hard-boiled egg versus a scrambled egg. Then when you prepare your eggs, add calories and fat from the other ingredients that you include with the meal.

Calculating Calories and Protein

Calories increase in scrambled eggs because of which fat you use when scrambling the eggs so that the eggs do not stick to the skillet. All types of fats have the same amount of calories -- 9 calories per gram -- so the only way to keep calories down is to limit the amount of fat you use. Alternatively, choose a calorie-free cooking spray. One large scrambled egg has 100 calories, while a hard-boiled egg contains 80 calories, according to Nutrient Facts. You'll get 6 grams of protein from one hard-boiled egg and 7 grams from a basic scrambled egg.

Variable Fats

One large hard-boiled egg contains 5 grams of total fat, or 45 calories from fat. A scrambled egg has double that amount. Twenty-five to 35 percent of your daily calories should come from fat, so chances are, you can fit the total fat from one egg into your daily diet. However, you will eliminate all of the fat if you eat only the egg whites. When you scramble eggs in butter, you'll end up with more total fat and saturated fat. The only way to estimate how much it might increase is to check the amount in the fats you use. It’s healthier to scramble eggs in olive oil, which contains mostly unsaturated fats that lower cholesterol, or to use a low-fat spread or spray.

Cholesterol Limits

Cholesterol consumed through your diet has a small effect on the levels of cholesterol in your blood and does not increase the risk of heart disease in healthy people, according to the Harvard School of Public Health. Most people can eat up to one whole egg daily, but if you have high cholesterol or cardiovascular disease, you should not eat more than three yolks weekly. One hard-boiled egg has 210 milligrams of cholesterol. It goes up slightly to 215 milligrams in one scrambled egg, but the total amount depends on the type of fat you use. The American Heart Association recommends that you limit your daily cholesterol intake to no more than 300 milligrams.

Nutrient Comparison

All eggs contain vitamin B-12, but hard-boiled eggs retain more than scrambled eggs. You’ll get 10 percent of your recommended daily allowance of B-12 from one hard-boiled egg and 8 percent from a scrambled egg. On the other hand, you’ll gain some vitamin A and calcium from scrambled eggs, according to Nutrient Facts. One scrambled egg provides 8 percent of your RDA for vitamin A and 4 percent for calcium. You’ll get 2 percent less of each nutrient from one hard-boiled egg. Both types of eggs retain 4 percent of your RDA for zinc, iron and vitamin B-6, as well as 6 percent for folate.

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