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Nutrition of Boiled Eggs vs. Fried Eggs

by
author image Jessica Bruso
Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.
Nutrition of Boiled Eggs vs. Fried Eggs
Hard boiled egg in plastic cup with spoon. Photo Credit Jupiterimages/Photos.com/Getty Images

If you love eggs, you don't necessarily have to give them up to follow a healthy diet. A study published in the "British Journal of Nutrition" in November 2006 found that healthy people can eat eggs up to almost daily without increasing their heart disease risk. However, boiled eggs are a better option than fried eggs because they are a bit lower in fat, including the saturated fat that may potentially increase your cholesterol levels.

Macronutrients

Each large hard-boiled egg provides 78 calories, 6.3 grams of protein, 0.6 gram of carbohydrates and 5.3 grams of fat, including 1.6 grams of saturated fat. Fry that egg and you'll increase the calories to 90 and the fat to 6.8 grams, including 2 grams of saturated fat, or 10 percent of the daily value for both fat and saturated fat.

Vitamins

Eat a large boiled egg and you'll be getting 15 percent of the DV for riboflavin, 10 percent of the DV for vitamin B-12 and 11 percent of the DV for vitamin D. Fried eggs have a similar vitamin content, although the amounts are slightly less. Riboflavin helps produce red blood cells and turn carbohydrates into energy. You need vitamin B-12 for nervous system and brain function and vitamin D plays a role in immune function and calcium absorption.

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Minerals

Fried eggs have a slightly higher mineral content than hard-boiled eggs. However, the only mineral they contain in significant amounts is phosphorus, with each large fried egg providing 10 percent of the DV. Hard-boiled eggs provide about 9 percent of the DV for this mineral. Phosphorus is essential for strong bones, producing DNA and kidney function.

Considerations

Other than the fat content, boiled and fried eggs are similar in nutrition, with small differences due to the cooking method and the addition of oil to the fried egg. You can improve the nutrition of your eggs, regardless of your cooking method. If you opt for true free-range eggs, according to a 2007 article published in "Mother Earth News," free-range eggs are higher in beta carotene and vitamins A and E, while providing less saturated fat and cholesterol than conventional eggs. While in healthy individuals moderate egg consumption doesn't necessarily increase heart disease risk, it does appear to affect the risk for mortality more in people with diabetes, according to a study published in the "American Journal of Clinical Nutrition" in April 2008.

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References

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