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Egg Dishes Vary Greatly in Calories, Nutritionist Reveals Which Is Fattiest

From Liberty Times · () Chinese

Translated from Chinese, summarized and contextualized by DistantNews.

At a glance

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  • Different cooking methods significantly alter the calorie and fat content of eggs, despite their similar protein levels.
  • Boiled and tea eggs are lower in calories and fat, while fried, scrambled, and omelets increase these due to added oil or ingredients.
  • Nutritionist Yang Ssu-han recommends boiled or steamed eggs for healthier eating and suggests controlling oil usage for fried or scrambled versions.

Eggs are a staple for protein, whether one is dieting, managing blood sugar, or simply aiming for good health. However, nutritionist Yang Ssu-han warns that the way eggs are cooked can drastically change their nutritional profile.

Eggs are a good source of protein. However, nutritionist Yang Ssu-han reminds us that egg dishes that seem similar can have significant differences in calories and fat depending on the cooking method.

— Nutritionist Yang Ssu-hanExplaining the nutritional variations in different egg preparations.

When comparing common egg dishes per 100 grams (about two medium eggs), boiled and tea eggs emerge as lighter options. Boiled eggs, with 144 calories and 10g of fat, offer pure nutrition without added oils, making them ideal for low-calorie or low-carb diets. Tea eggs, slightly lower in calories and fat, are similar but can be high in sodium due to the braising liquid; choosing lighter-colored eggs with fewer cracks can help mitigate this.

Boiled eggs: 144 calories/13.5g protein/10g fat, are representative of no additional oil burden.

— Nutritionist Yang Ssu-hanDescribing the nutritional content of boiled eggs as a low-burden option.

Steamed eggs appear deceptively low in calories (64 calories per 100g) because they contain a high proportion of water. While this makes them filling and easy to digest, especially for the elderly or those with weak digestive systems, the actual egg content is reduced. Dishes where the eggs are beaten, such as scrambled eggs and omelets, become fat traps. Scrambled eggs (215 calories, 18g fat) and omelets (220 calories, 19g fat) absorb more oil due to the broken structure of the beaten eggs. Omelets, often made with added butter or cheese for richness, are the unhealthiest choice.

Tea eggs: 141 calories/13.6g protein/9.5g fat, their nutritional composition is very similar to boiled eggs.

— Nutritionist Yang Ssu-hanComparing tea eggs to boiled eggs and noting potential sodium content.

Yang advises focusing on the "composition of the food" beyond just total calories. She encourages opting for boiled or steamed eggs. For those who prefer fried or scrambled eggs, she suggests preparing them at home using non-stick pans and precise oil control, perhaps with a spray bottle, to enjoy the taste without excess fat.

Steamed eggs: 64 calories/6.0g protein/4.5g fat, from the data, the calories and fat of steamed eggs are super low, but this is actually a numerical illusion.

— Nutritionist Yang Ssu-hanExplaining the deceptive calorie count of steamed eggs due to high water content.
DistantNews Editorial

Originally published by Liberty Times in Chinese. Translated, summarized, and contextualized by our editorial team with added local perspective. Read our editorial standards.

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