Hard-boiled eggs or flat? Depending on cooking, calories and satiety vary. Here’s how to choose just in the morning. We love them for breakfast, Sunday brunch or slipped into an express salad. Eggs are one of our essentials. But a question often comes up: is it better to choose them hard or flat in the morning? Behind this apparent simplicity are real differences on the nutrition, energy and balance side. We take stock, without a headache.
Hard eggs: the light and practical option
If you are looking for a simple breakfast, satiating and easy to anticipate, the hard-boiled egg ticks almost all the boxes.
Cooked without fat, it brings about 70 kcal for a large egg and nearly 6 g of quality protein. The result: good satiety and fewer cravings at the end of the morning. Ideal if you are trying to stabilize your weight or simply avoid snacking.
Another asset: cooking with water preserves nutrients well. Eggs naturally contain B vitamins, vitamin D and choline, a key nutrient for the proper functioning of the brain. There are also lutein and zeaxanthin, antioxidants that are interesting for visual health.
For optimal cooking, place the eggs in a saucepan, cover them with cold water, bring to a boil and then count 9 minutes of cooking from the first simmering to obtain a hard-boiled egg. Cool them immediately under cold water before placing them in the refrigerator.
On the organization side, you can bake 4 to 6 eggs in advance, keep them in the refrigerator (with the shell) for 3 to 4 days and catch one quickly before going to work. Simple, efficient, zero dishes in the morning.
Eggs with a dish : more greedy, but to master
Let’s face it: the egg in the dish has that comforting little side that we love. The yellow flowing, the white slightly crispy on the edges... difficult to resist.
Nutritionally, it all depends on how it is prepared. Cooked with a drizzle of olive oil or avocado oil (about a teaspoon, i.e. 5 ml), it remains quite reasonable, around 90 to 100 kcal.
On the other hand, if the pan contains too much fat, the calorie intake increases rapidly. It is not problematic occasionally, but on a daily basis, it can unbalance the whole diet.
For a controlled cooking, heat a non-stick pan over medium heat, add 5 ml of oil, distribute it with an absorbent paper, then break the egg gently. Cook without covering to keep a yellow flower, or cover for 1-2 minutes if you prefer it firmer.
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