Which is the most nutritious among fried eggs, scrambled eggs, and baked eggs?

First, boiled eggs cooked at 120°C, eggs boiled in hot water at 70°C, and soft-boiled eggs are not significantly different nutritionally. According to the application FatSecret, which utilizes the National Standard Food Composition Database from the Rural Development Administration, the caloric content of one boiled egg is 77 kcal, with 0.56g of carbohydrates, 6.26g of protein, and 5.28g of fat. One baked egg has 73 kcal, with 0.38g of carbohydrates, 6.26g of protein, and 4.95g of fat. The calorie difference between the two cooking methods is only 4 kcal, and the protein content is the same. For soft-boiled eggs, the caloric content is 74 kcal, with the same amounts of carbohydrates, protein, and fat as the baked egg. The nutritional components lost through boiling or baking are not significantly different. According to officials from the Korea Food Research Institute, baking eggs at high temperatures tends to slightly reduce the fat content. Baked eggs showed subtle differences in fat and calorie content.

Meanwhile, fried eggs and scrambled eggs that use oil during cooking have lower nutritional value compared to boiled or baked eggs. A fried egg (one large) contains 89 kcal. In particular, the protein content significantly decreases compared to when the egg is boiled or baked, while the fat content increases. Examining the nutrients of one fried egg, it contains ▲carbohydrates 0.43g ▲protein 0.43g ▲fat 6.24g. The calorie content of scrambled eggs is 101 kcal, with ▲carbohydrates 0.56g ▲protein 6.26g ▲fat 5.28g. Scrambled eggs not only use oil but also often contain milk, making their calorie content relatively higher.

The most nutritious cooking method is to bake or boil at high temperatures without using oil. Moreover, according to a study on egg allergies published in the Journal of the Korean Medical Association, foods cooked with less heat, such as scrambled eggs, contain fewer allergenic substances compared to those cooked with prolonged heat, like baked eggs. When choosing among thoroughly cooked dishes, you can select what suits your taste. However, it is advisable to avoid consuming raw eggs that have not been cooked. Of course, most eggs sold commercially are sterilized before distribution. However, in hot and humid weather like now, the risk of Salmonella food poisoning increases, so the danger cannot be completely ruled out. If infected with Salmonella food poisoning, symptoms such as abdominal pain, diarrhea, vomiting, and fever can occur 18 to 36 hours after ingestion.