Eggs are a popular breakfast food and can be consumed in a variety of ways. One of the simplest and healthiest ways to eat eggs is hard-cooked. Hard-cooking eggs involves boiling them until the yolk and white have set. Two hard-cooked eggs weighing 88g provide approximately 140 calories.
In addition to being a good source of protein, eggs are also rich in essential vitamins and minerals such as vitamin D, vitamin B12, and iron. However, some people avoid eating eggs due to their high cholesterol content.
In this article, we'll take a closer look at the nutritional value of hard-cooked eggs, their health benefits, and ways to enjoy them in your diet.
Calories in 2 Hard Cooked Eggs
As previously mentioned, two hard-cooked eggs (88g) provide approximately 140 calories. This amount may vary depending on the size of the eggs. If you are watching your calorie intake, adding hard-cooked eggs to your diet may be a good option as they are a low-calorie source of protein and other essential nutrients.
Protein in Hard Cooked Eggs
Two hard-cooked eggs provide approximately 12g of protein. Protein is essential for building and repairing tissues in the body. Including hard-cooked eggs in your diet can help you meet your daily protein requirements and keep you feeling full and satisfied for longer periods of time.
Fat in Hard Cooked Eggs
Two hard-cooked eggs provide approximately 10g of fat, with the majority of the fat found in the yolk. Eggs are a good source of healthy unsaturated fats, but they also contain some saturated fat. If you are watching your fat intake, it may be a good idea to consume hard-cooked egg whites only.
Carbs in Hard Cooked Eggs
One of the benefits of hard-cooked eggs is that they contain very few carbohydrates. Two hard-cooked eggs provide less than 1g of carbs. This makes them a good option for people following a low-carbohydrate diet or those who need to limit their carb intake for medical reasons.
Cholesterol in Hard Cooked Eggs
Eggs are often criticized for their high cholesterol content. One large egg can contain up to 187mg of cholesterol, which is more than half of the daily recommended intake for healthy individuals. However, recent research has shown that dietary cholesterol has little impact on blood cholesterol levels for most people. For this reason, the American Heart Association no longer recommends a specific limit on cholesterol intake from food such as eggs.
Vitamins and Minerals in Hard Cooked Eggs
Hard-cooked eggs are a good source of several essential vitamins and minerals, including vitamin D, vitamin B12, and iron. Vitamin D is important for healthy bones, while vitamin B12 is necessary for proper nerve and brain function. Iron is essential for transporting oxygen throughout the body.
Benefits of Eating Hard Cooked Eggs
Hard-cooked eggs are a healthy and nutritious food that can provide several benefits for your overall health and wellbeing. Some potential benefits of eating hard-cooked eggs include improved muscle health, increased satiety, and better weight management. Hard-cooked eggs are also easy to prepare, making them a convenient snack or meal option for busy individuals.
Ways to Enjoy Hard Cooked Eggs
There are many ways to enjoy hard-cooked eggs in your diet. Here are a few ideas: - As a snack: hard-cooked eggs can be eaten plain or seasoned with herbs and spices. - In salads: hard-cooked eggs add protein and texture to salads. They pair well with leafy greens, tomatoes, and avocado.
How to Store Hard Cooked Eggs
Hard-cooked eggs can be stored in the refrigerator for up to one week. To ensure their freshness and prevent spoilage, it's recommended to store hard-cooked eggs in their shells until ready to eat.
Tips for Making Perfect Hard Cooked Eggs
Making perfect hard-cooked eggs can be a challenge for some people. Here are some tips to ensure your eggs come out just right: - Use eggs that are a few days old: fresher eggs can be more difficult to peel. - Boil the eggs for 10-12 minutes: this will ensure that the yolks and whites are fully set.
Hard-cooked eggs are an excellent source of protein and other essential nutrients. They are also a low-calorie snack or meal option that can help with weight management.
Commonly Asked Questions About Hard Cooked Eggs
1. How many calories are in a hard cooked egg?
One hard cooked egg typically contains around 70-80 calories, depending on its size. A medium-sized egg (44 g) contains approximately 70 calories, while a large egg (50 g) contains roughly 80 calories. A jumbo egg (63 g) can contain up to 100 calories.
2. Are hard cooked eggs nutritious?
Hard cooked eggs are relatively nutritious, containing high-quality protein, healthy fats, and essential vitamins and minerals. They are also low in calories and can be a great addition to a balanced diet.
3. How long can hard cooked eggs be stored?
Hard cooked eggs can be stored in the refrigerator for up to one week after cooking. It is recommended to store them in their shells to help preserve their freshness.
4. Are hard cooked eggs safe for people with dietary restrictions?
Hard cooked eggs are generally safe for people with most dietary restrictions, including those who follow a gluten-free, dairy-free, or nut-free diet. However, people with egg allergies should avoid consuming hard cooked eggs.
5. How can I prepare hard cooked eggs?
There are several ways to cook eggs, including boiling, steaming, and baking. To hard cook eggs, simply place them in a pot of cold water, bring to a boil, and let simmer for 9-12 minutes, depending on the size of the egg. Once cooked, remove from the heat, drain the water, and place under cold running water to stop the cooking process.