Boiled eggs are a staple in many breakfast diets, and for good reason. They’re a quick and easy way to pack in essential nutrients like antioxidants, B vitamins, and choline. But how healthy are they really?
According to Jeremy O’Neal, a board-certified specialist in obesity and weight management, boiled eggs are considered one of the healthiest kinds of eggs to eat because they don’t require added oils or fats during cooking.
One large boiled egg contains 72 calories, nearly 5 grams of fat, and around 1.5 grams of saturated fat, says O’Neal. But what else is in an egg? Eggs are a good source of vitamin A, B vitamins, riboflavin, folate, iron, and zinc.
Eggs are also one of the best sources of choline, a mineral that’s especially important during pregnancy because it supports the production of acetylcholine, which helps with muscular contractions. Choline has also shown to be important in promoting cognitive function in older adults.
So how much protein is in an egg? There’s around 6 to 7 grams of protein in one large boiled egg, says O’Neal. Boiled eggs are protein-rich, but you can’t rely on them alone to meet all your daily protein needs, which is essential for muscle growth and recovery.
The recommended dietary allowance (RDA) of protein is at least 0.8 grams of protein per kilogram of body weight, according to Harvard Health. For adults, that means consuming around 65 grams of protein a day if you weigh 180 pounds.
But how often can I eat boiled eggs? In the context of a balanced diet, for most people, it’s perfectly fine to eat two to three boiled eggs per day if you wanted to, says O’Neal.
However, some may be concerned about eating eggs due to high cholesterol. The concern surrounding eggs and cholesterol is mainly related to eating the egg yolk, where the majority of the dietary cholesterol is concentrated. One large egg contains approximately 200 milligrams of dietary cholesterol.
But does that mean you should avoid eating eggs altogether? Not necessarily. According to Dr. Amar Dave, a lifestyle medicine specialist with MedStar Health, the relationship between dietary and blood cholesterol has been up for debate for decades, and recent research still hasn’t established a direct link.
So if you have high cholesterol, it’s probably more important to turn your attention to the amount of saturated fat that a boiled egg contains. That’s because diets high in saturated fat are strongly correlated with high blood cholesterol, which increases your risk for heart disease and stroke.
Ultimately, boiled eggs can be a nutritious addition to a balanced diet if consumed in moderation. And as always, it’s best to talk to your healthcare provider to discuss an eating pattern that supports your individual health needs.
Source: My Central Jersey
