Boiled Eggs vs. Fried Eggs: Which Makes the Healthiest Breakfast Choice?

Both boiled and fried eggs are nutrient-dense, high-protein breakfast staples—but the healthiest choice depends on how they’re cooked, what they’re cooked in, and your personal health goals. Let’s break it down with science, not hype.

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🥚 Nutrition Face-Off (Per Large Egg)

Nutrient	Hard-Boiled Egg	Fried Egg (in oil/butter)
Calories	~78	~90–120*
Protein	6.3g	6.3g
Total Fat	5.3g	6.8–9g*
Saturated Fat	1.6g	2–3g*
Cholesterol	186mg	186mg
Key Nutrients	Choline, B12, selenium, lutein	Same—but may lose some heat-sensitive nutrients

* Varies based on cooking fat: 1 tsp butter adds ~34 cal & 4g fat; oil adds similar.

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✅ Why Boiled Eggs Often Edge Out as “Healthier”