Omelette vs Boiled Egg…. Which has more nutritional value ?

posted in: Science & Facts | 0

The answer we would hear will be, obviously Boiled Egg.

But, why boiled egg is so healthy?

Does just adding oil and frying make Egg unwholesome??

Every person must have an egg per day according to NECC (National Egg Co-ordination Committee), India. If you love eggs, you don’t necessarily have to give them up to follow a healthy diet. A study published in the “British Journal of Nutrition” in November 2006 found that healthy people can eat eggs up to almost daily without increasing their heart disease risk. Little amount of activeness per day would not bring in cardiac issues.

Nutritional Values:
Nutritional Entity Boiled Egg (in g) Omelette (in g)
Calories 78 94
Saturated Fat 1.6 2
Polyunsaturated fat 0.7 1.7
Monounsaturated fat 2 3
Transfat 0.4
Cholesterol 186.5 190.9
Sodium 62 94.5
Potassium 63 71.4
Carbohydrates 0.6 0.4
Dietary fiber 0 0
Sugar 0.6 0.2
Protein 6 6


As per above nutritional data, just adding oil and frying increased the Calories, Fats and Cholesterol of the Egg. So, according to the above values, persons who are active and healthy could consume either boiled egg or omelette as it will not effect their body in any way. People who are health conscious and on diet must avoid omelette as it increases fats and cholesterol in the body. Any how those levels of cholesterol in an omelette would not affect a moderately active person. For diet control it is advised to avoid even the yellow yolk of boiled egg as it constitutes high amount of cholesterol and fats.

Eat a large boiled egg and you’ll be getting 15 percent of the Daily Intake Value (DV) for riboflavin, 10 percent of the DV for vitamin B-12 and 11 percent of the DV for vitamin D. Fried eggs have a similar vitamin content, although the amounts are slightly less. Riboflavin helps produce red blood cells and turn carbohydrates into energy. You need vitamin B-12 for nervous system and brain function and vitamin D plays a role in immune function and calcium absorption. However, this information on vitamins is not going to answer the question.

Answering the question in the beginning…. Both, Boiled egg and Omelette has similar nutritional values. Just frying it will not make Omelette unhealthier, even oil soothes digestion process and reduces gastritis. The difference is just for people who are maintaining diet or cutting weight, an usual healthy person could have any of the Egg variety.




Thank You.


This post is an opinion out of little research and not to be considered as medical advice.





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