Boiled Egg vs Omelette: Which Food Supports Better Weight Loss

Eggs have emerged as one of the most popular and healthy breakfasts all across the globe. Individuals relish them in the form of boiled eggs, omelette, scrambled eggs, fried eggs, egg curry, and egg biryani, among others. Eggs offer essential vitamins such as vitamin A, D, B12, B5, and vital antioxidants lutein and zeaxanthin that can protect your eyesight and improve immunity.

Eggs are also a vital source of crucial amino acids and choline. However, when it comes to maintaining your overall weight and health or if you are planning to lose weight, which option will serve your goal best? Should you opt for boiled eggs or omelettes? Let us find more about it below:

Boiled Egg vs Omelette

Both the options will offer you the required nutrition and protein but the method of cooking, ingredients, and portion size will decide how healthy your food is.

Boiled Egg: If you consume 100 grams of boiled eggs, you will get 154 calories, 13 grams protein, 11 grams total fat, 3.3 grams saturated fat, 1.12 grams carbohydrates, 1.12 grams sugars, and approximately 422 mg cholesterol.  Boiled eggs are low in calories and high in protein that can reduce hunger and calorie intake. They are a powerful source of choline, significant for neurotransmitter synthesis, memory, and brain health. They contain antioxidants like lutein and zeaxanthin than can protect your eye health and enhance immunity. They are a rich source of vitamin D, B12, and selenium. They help in protecting your bone health and heart health when consumed in moderation.

Omelette:  When you eat 100 grams of omelette, you can get 154 calories, 11 grams protein, 12 grams total fat, 3.4 grams saturated fat, 4.9 grams monounsaturated fat, less then 1 gram carbohydrate, 356 mg cholesterol, and 356 mg sodium. An omelette is tasty and fulfilling but requires ghee, butter, and cheese during preparation. It may increase the calorie count. However, a plain omelette is still better but the moment you add cheese, butter or ghee to it, it will become heavier. However, you can make them healthier by adding plenty of veggies that will boost the fibre and vitamin content.

Which Food Supports Better Weight Loss?

If you are planning to shed extra calories for weight loss, you should choose boiled eggs as they are low in calories and fat. Dr. Palaniappan Manickam, board-certified gastroenterologist and social media influencer said, “boiled egg does not have any added calories. So if you want to lose weight boiled egg is very good. Omlette will add oil, cheese, butter, and they have so much amount of added calories. So, if you want to build muscle or add weight, that is better.”

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.