Are hard-boiled eggs good for you?

Medical News Today

a day ago

Hard-boiled eggs can provide an easy and nutritious addition to any dietary plan that allows animal products. They can be a good source of protein and vitamins, and are healthier than other ways of preparing eggs.A hard-boiled egg, or hard-cooked egg, describes an egg that a person cooks in the shell until both the egg white and egg yolk solidify. Typically, a person prepares hard-boiled eggs by placing them into boiling water for around 10 minutes. Hard-boiled eggs can be a nutritious snack or healthful addition to a meal.Are hard-boiled eggs good for you?Hard-boiled eggs can provide an easy-to-prepare, low-calorie, and portable snack. According to a 2023 review on eggs in general, hard-boiled hen eggs can be a nutrient-dense, beneficial part of a dietary plan. They are high in the following nutrients:vitamin Dmonounsaturated fatty acids (MUFAs)vitamin B12riboflavin (vitamin B2)seleniumbiotin (vitamin B7)iodineHard-boiled eggs are also a source of other vitamins, such as folate (vitamin B9), choline, and vitamin A. Evidence also highlights that eggs are a low-cost source of high quality protein. As eggs contain all of the essential amino acids, health experts refer to them as a complete protein source. Hard-boiled eggs can provide a useful source of protein for people that follow certain dietary plans, such as a vegetarian dietary pattern.A 2022 review also highlights that eggs can provide a useful source of two carotenoid compounds called lutein and zeaxanthin. These two compounds may help to support eye health, such as slowing the development of cataracts and reducing a person's risk of age-related macular degeneration (AMD).Some people may have some concerns about the cholesterol content in eggs. However, eggs are unlikely to have much impact on cholesterol levels, as they are low in saturated fats, which can contribute towards higher cholesterol levels. A 2024 study notes that a higher egg intake is unlikely to have a negative impact on fat levels in the blood.Additionally, a 2024 review found that eating egg yolks not only avoids increasing heart disease risk, but may improve levels of high-density lipoprotein (HDL), or 'good' cholesterol, in the blood. While more research is still necessary, including eggs as part of a balanced dietary plan my support heart health .Hard-boiled eggs nutritional factsEggs are relatively low in calories, fat, and carbohydrates. One large hard-boiled egg provides 77.5 calories, 5.3 grams (g) of fat, and 0.56 g of carbs. They also provide the following nutrients:Selenium: 15.4 micrograms (µg)Choline: 147 milligrams (mg)Riboflavin: 0.257 mgPantothenic acid: 0.7 mgProtein: 6.3 grams (g)Vitamin A: 74.5 µgPhosphorus: 86 mgVitamin D: 1.1 µgFolate: 22 µgIron: 0.595 mgCalcium: 25 mgPotassium: 63 mgMagnesium: 5 mgBased on the percentage of the recommended daily value (%DV) that a single large hard-boiled egg's nutrients provide, they are a good source of the following nutrients:Selenium: 28% DVCholine: 26.73% DVRiboflavin: 19.77% DVPantothenic acid: 14% DVProtein: 12.6% DVVitamin A: 8.28% DVPhosphorus: 6.88% DVFolate: 5.5% DVVitamin D: 5.5% DVVs. soft-boiled eggsHard-boiled eggs have a lower risk of foodborne illness than softly cooked eggs. Eggs can carry bacteria called Salmonella that can cause people to become sick, resulting in symptoms such as diarrhea, cramps, vomiting, nausea, and fever.While any amount of cooking reduces the number of bacteria in an egg, eggs with firm, cooked yolks rather than runny ones pose a lower risk than soft-boiled, runny eggs. This is because runny yolks may not reach hot enough cooking temperatures for long enough to kill all bacteria in the egg.Ensuring an egg reaches 160° Fahrenheit (°F) or a peak temperature of 165° F can help ensure that an egg is truly food-safe.In some cases, cooking food may reduce its nutritional content. However, a 2022 study found that cooking an egg for longer made nutrients such as vitamins A and D easier to detect, essentially 'unpackaging' them. While this does not mean that the egg provided more nutrients, the researchers suggest that this might have improved how easy they are to absorb and use.Boiled vs fried eggsThe key difference between boiled and fried eggs is the addition of fat content from the oil or butter necessary for cooking fried eggs. Boiled eggs need only water, making them a lower-fat and lower-calorie option.The extra cooking oil or butter adds fat and calories to fried eggs that are not present in boiled eggs. A whole large fried egg provides 90 kcal and 6.81 g of fat, compared to a hard-boiled egg's 77.5 kcal and 5.3 g of fat.Tips for including hard-boiled eggs in dietary plansHard-boiled eggs are highly versatile and easy to batch cook. Serving suggestions might include:eating them as a standalone snack, lightly seasoned with salt and pepperadding them to sandwiches, salads, curries, or grain bowlsusing them in recipes like deviled eggspickle them for a vinegary zingput them on pizzas or stir them into pasta as a toppingPeople who are not eating hard-boiled eggs immediately should store them in a refrigerator that is colder than 40° F, as bacteria grow rapidly between 40° F and 140° F. Eat hard-cooked eggs within one week of cooking. Those planning to freeze hard-boiled eggs should remove the shells beforehand. People who cannot use leftover egg yolks within two days can hard-boil them and store them in a tightly sealed container for an additional four to five days.SummaryHard-boiled eggs are a protein-packed and nutrient-dense addition to any diet. Their cholesterol levels may not significantly impact heart disease risk, and they might offer benefits for eye health, pregnancy, and protection against nutrient deficiencies in older adults.They are a good source of choline, selenium, folate, protein, and vitamin A, as well as carotenoids such as lutein and zeaxanthin. Cooking eggs for a longer time helps keep them safe from foodborne bacteria, but it might reduce their nutrient content. However, hard-boiled eggs are lower in calories and total fat than fried eggs. Try hard-boiled eggs in salads, sandwiches, and grain bowls, or enjoy them on their own. Be sure to eat them within a week of refrigeration.