Cooking an egg until the protein and yolk are completely hardened is considered one of the healthiest methods, because it does not require the addition of fat or oil and maintains the original number of calories of the egg – about 80 calories. The quality of the protein is also maintained and it is easy to digest, making the hard-boiled egg a nutritious and low-fat option. Cooking in boiling water preserves most of the egg’s nutritional values, although it may slightly reduce the B-vitamin content due to their sensitivity to heat.
omelet
An omelette is one of the most common cooking methods, and it allows you to incorporate various toppings, from mushrooms to green onions, which can also enrich the meal with protein, vitamins and minerals. It is usually prepared using oil or butter, which increases the amount of calories and fat – a teaspoon of oil will usually add about 50 calories to the dish, but preparing the egg in this way preserves most of the proteins and vitamins in the egg.
Poached egg
A poached egg is cooked in boiling water, without the addition of unnecessary fats. The method makes it possible to maintain well the quality of the protein, which is nutritious and easy to digest. Since the cooking is done at a relatively moderate temperature, most of the vitamins are preserved, including vitamin A D and the other antioxidants, which makes this egg a healthy and tasty dish.
Eye egg
Cooking an open-eyed egg often requires the use of a relatively large amount of oil, which can add about 100 calories to a dish and even more. The protein itself is preserved in quality, but it is important to pay attention not to fry the egg at too high a temperature, as this may damage the vitamin values.
a rustle
Shakshuka is a traditional dish that includes eggs cooked in tomato sauce with onions, peppers and spices. Although the amount of oil here can be significant (tablespoon – two tablespoons per dish) due to the frying of the onion and vegetables, the use of tomatoes and other vegetables contributes to a dish with a higher content of vitamins, minerals and antioxidants such as lycopene.
In conclusion: Each of the listed preparation methods brings out different advantages of the egg: a hard-boiled and scrambled egg are low-fat options, while an omelette offers variety in toppings and flavors. An egg adds a unique flavor and the scrambled egg combines additional ingredients that enrich the nutritional value of the dish.
The writer is Ziv ZafarI am a sports nutritionist