Boiled eggs vs omelette: Which one makes for a healthier meal? Read what docs have to say

You must have heard that including eggs in your diet is a mandate, as said by everyone¡ªfrom doctors to nutritionists to elders in your home. But which type of egg is more packed with nutrition is a debate. Some say boiled eggs retain all their nutrients, while others believe an omelette with added vegetables is a more balanced meal. Then there¡¯s sunny-side up, where the yolk stays runny and is believed to hold key vitamins. But which one is actually better for your health? Here¡¯s what the nutritionists have to say.

Boiled eggs: The nutrient-rich option

Boiled eggs are known for their simplicity and high nutrient retention. Since they are cooked without oil, they have the least fat content, making them an ideal choice for those looking to control their fat intake.

Dr. Nidhi Prakash, a clinical dietitian from Kolkata, explains, ¡°Boiled egg is better than this single fry sunny-side up or maybe omelette because it has minimum fat content. One yolk contains approximately 5 grams of saturated fat. Other nutrients and vitamins like zinc and iron, all these are also present. So that is quite intact in that boiled egg. But in frying eggs, some of the nutrients are lost, burned. So the bioavailability of a boiled egg is better than a fried egg.¡±

This means that a boiled egg provides the full benefit of its vitamins and minerals without unnecessary added fats. However, some people may find it plain in taste and prefer a more flavorful option.

¡°If somebody is cooking an omelette in butter or ghee, then saturated fat goes up because 5 grams of saturated fat is coming from this egg yolk. Hence it is also advisable to look in less oil or olive oil if one wants to keep their Omelette healthy¡± added Dr Prakash.

Omelette: A more balanced meal

Credit: Freepik

While boiled eggs retain their nutrients, an omelette offers the advantage of added vegetables, making it a more balanced meal. An omelette allows you to add ingredients like mushrooms, bell peppers, and onions, which boost fiber, vitamins, and overall nutrition.

Dr. Shilpa Arora, a registered nutritionist from Gurgaon, shares her perspective: ¡°7 grams of protein are available in an egg, if one is eating with yellow, if it's their preference it is beneficial. I believe an omelette comes out healthier because one can add more vegetables to it, so it becomes more nutritious. One can add mushrooms, or a little bit of cheese that increases the protein content. One can also add other vegetables like bell peppers, onions, so that makes it more nutritious as a complete meal.¡±

The key point here is that an omelette, when made with vegetables, provides additional nutrients that a plain boiled egg lacks. However, the cooking method matters. If cooked in excess butter or ghee, it increases saturated fat, which may not be ideal for people watching their cholesterol levels.

Sunny-side up: The vitamin-rich choice

Sunny-side up eggs retain important vitamins since the yolk remains runny, preserving heat-sensitive nutrients like vitamin A, D, E, and K. This makes it a good choice for those who want the full benefit of egg yolk¡¯s essential nutrients. However, since it requires frying, some nutrients may be lost, and the fat content can increase if cooked in butter or oil.

Dr. Arora highlights, ¡°With sunny-side up, one¡¯s got the nutrient of the egg, which is vitamin A, D, E, K. I think egg is a very important meal since India is a protein-deficient country, and we need a lot of proteins. Eggs in any which way have to be included.¡±

While sunny-side up eggs provide key vitamins, they do not offer the additional fiber and minerals that come from adding vegetables in an omelette.

Which one should you choose?

If you are looking for maximum protein retention with minimal fat, boiled eggs are the best option. If you want a more balanced meal with extra nutrients from vegetables, an omelette is the way to go¡ªjust be mindful of how much oil or butter you use. Sunny-side up is great for getting essential vitamins, but it does involve frying, which can slightly reduce its health benefits.

At the end of the day, the best type of egg depends on your health goals. Want a quick, protein-packed meal? Go for boiled eggs. Prefer a nutrient-rich meal with added fiber? Opt for an omelette. Love the taste of runny yolk? Sunny-side up might be your pick. No matter what you choose, eggs remain a good source of nutrition, and including them in your diet is a must.