Hard-boiled eggs are a popular and nutritious snack or meal ingredient. They are a low-calorie, high-protein food that is easy to prepare. Hard-boiled eggs can be enjoyed on their own, or used in a variety of recipes such as egg salad, deviled eggs, or sliced and added to salads or sandwiches.
They are also great portable food, making them a convenient option for a quick and healthy snack. Additionally, hard-boiled eggs are a good source of vitamins and minerals, including vitamin B12, phosphorus, and selenium.
Nutrition Facts of Hard-Boiled Egg
Hard-boiled eggs are a nutritious food that provides a range of essential vitamins, minerals, and nutrients. Here are some of the key nutrition facts for one large hard-boiled egg:
- Calories: Approximately 78
- Total Fat: 5g
- Saturated Fat: 1.6g
- Cholesterol: 186mg
- Sodium: 62mg
- Total Carbohydrates: 0.6g
- Dietary Fiber: 0g
- Total Sugars: 0.6g
- Protein: 6g
- Vitamin D: 6% of the recommended daily value (DV)
- Vitamin B12: 9% of the DV
- Choline: 25% of the DV
- Selenium: 22% of the DV
Note: The percentages for vitamins and minerals listed above are based on a 2,000-calorie daily diet.
Hard-Boiled Egg Health Benefits
Hard-Boiled Eggs: A Nutrient-Packed Powerhouse
Hard-boiled eggs are a simple and convenient food that is packed with a variety of essential vitamins, minerals, and other nutrients that can provide a range of health benefits. Here are some of the key ways that eating hard-boiled eggs can positively impact your health:
- High in Protein: Hard-boiled eggs are an excellent source of high-quality protein, which is essential for building and repairing muscle, maintaining healthy bones, and supporting overall health.
- Rich in Vitamins and Minerals: Hard-boiled eggs are a good source of a number of key vitamins and minerals, including vitamin A, vitamin B12, phosphorus, and selenium.
- Heart-Healthy: Hard-boiled eggs are a low-fat, low-cholesterol food that can help to improve heart health and reduce the risk of heart disease.
- Boosts Brain Function: The high levels of choline in eggs can help to improve brain function, memory, and concentration.
- Supports Weight Management: Hard-boiled eggs can be an excellent addition to a weight management diet due to their high protein content, which can help to reduce hunger and promote feelings of fullness.
- Promotes Healthy Vision: Eggs contain lutein and zeaxanthin, two important nutrients that can help to maintain healthy vision and reduce the risk of age-related eye diseases.
- Supports Strong Bones: Eggs are a good source of calcium, which is essential for strong bones, and vitamin D, which helps the body absorb calcium.
- Helps Maintain a Healthy Metabolism: The B vitamins found in eggs are important for a healthy metabolism, helping to convert food into energy.
Overall, hard-boiled eggs are a nutritious and tasty food that can provide a range of health benefits. They can be enjoyed as a snack, added to salads or sandwiches, or used as a base for deviled eggs or egg salad. Whether you are looking for a quick and easy breakfast, a healthy mid-day snack, or a delicious dinner addition, hard-boiled eggs are a great choice.
While hard-boiled eggs are a nutritious food with many potential health benefits, there are also some potential downsides to consider. One of the main concerns is cholesterol, as eggs are high in dietary cholesterol.
For individuals who are at risk of heart disease or have elevated levels of cholesterol, consuming too many eggs may contribute to health problems.
Additionally, eggs can be a source of foodborne illness if not properly cooked and stored, so it is important to handle them safely. Additionally, some people may be allergic to eggs, which can cause a range of symptoms including hives, difficulty breathing, and swelling of the face or throat.
If you have any concerns about the health impact of consuming hard-boiled eggs, it is always best to consult with a doctor or a dietitian.
What to Eat with Boiled Eggs Healthy?
When it comes to serving hard-boiled eggs, the options are endless! Here are some of the best side dishes that complement hard-boiled eggs perfectly:
- Avocado Toast – Avocado toast topped with mashed avocado, lemon juice, and sea salt is a delicious and nutritious option that pairs well with hard-boiled eggs.
- Salad – A colorful salad with mixed greens, cherry tomatoes, cucumbers, and other fresh veggies is a refreshing side dish that provides an extra dose of vitamins and minerals.
- Grilled Vegetables – Grilled vegetables like bell peppers, zucchini, and onions make a tasty side dish that provides a variety of flavors and textures.
- Fruit Salad – A sweet and juicy fruit salad is a perfect side dish to balance out the savory flavors of hard-boiled eggs.
- Baked Sweet Potatoes – Baked sweet potatoes are a great source of fiber, vitamins, and minerals and make a delicious and filling side dish.
- Whole Grain Toast – Whole grain toast is a great source of carbohydrates, fiber, and healthy fats and makes a delicious base for toppings like peanut butter or avocado.
- Quinoa Salad – Quinoa salad with mixed greens, cherry tomatoes, cucumbers, and other veggies is a nutritious and filling side dish that provides a good dose of protein.
- Roasted Potatoes – Roasted potatoes with rosemary, garlic, and sea salt are a comforting side dish that provides a good source of carbohydrates.
- Broccoli Salad – Broccoli salad with raisins, sunflower seeds, and a tangy dressing is a delicious side dish that provides a good dose of vitamins and minerals.
- Brown Rice – Brown rice is a nutritious and filling side dish that provides a good source of carbohydrates and fiber.
Each of these side dishes provides a unique flavor and nutrient profile, so feel free to mix and match based on your personal preferences. Regardless of which side dish you choose, you’re sure to enjoy a delicious and nutritious meal with hard-boiled eggs as the main event!
Is it OK to Eat Boiled Eggs Every Day?
Yes, it is okay to eat boiled eggs every day as part of a balanced diet. Hard-boiled eggs are a good source of protein, healthy fats, vitamins, and minerals, and can be a convenient and portable snack.
However, it is important to keep in mind that eggs are also high in cholesterol, and consuming too many eggs or too much cholesterol from other sources can increase the risk of heart disease.
The American Heart Association recommends that healthy adults limit their intake of cholesterol to no more than 300 milligrams per day. One large hard-boiled egg contains about 186 milligrams of cholesterol, so it’s best to limit your intake of eggs to no more than 4 per week if you have high cholesterol or a history of heart disease in your family.
How long do you have to Boil a Soft-Boiled Egg?
Soft-boiled eggs typically take between 4 to 6 minutes to cook. To make soft-boiled eggs, place eggs in a saucepan and cover them with cold water. Bring the water to a boil and then reduce the heat to low. Cook the eggs for 4 to 6 minutes, depending on how well done you like your yolks.
Once the eggs are cooked, remove them from the heat and drain them. Then, gently crack the eggs and place them in egg cups. Enjoy the soft-boiled eggs with a sprinkle of salt and pepper.
How long do you have to Boil a Hard-Boiled Egg?
To boil hard-boiled eggs, you need to place eggs in a saucepan and cover them with cold water. Bring the water to a boil and then let the eggs boil for about 10-12 minutes. After this, remove the eggs from the heat and place them in cold water to cool.
The eggs are ready to peel and eat once they are cool. The time to boil the eggs may vary slightly depending on the size of the eggs and your desired level of firmness.
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