Which has higher calories, steamed eggs or boiled eggs

The calorie content of boiled eggs is slightly higher than that of steamed eggs. The difference in calories between the two is mainly related to factors such as moisture content, exposure of egg yolks, cooking time, oil addition, and absorption rate.

1. Moisture Content:

Adding more water during the production of steamed eggs reduces the heat per unit volume of the egg mixture after dilution. Boiled eggs have a lower overall water content, while the yolk protein maintains its original density. The edible portion of 100 grams contains approximately 10-15 calories more than steamed eggs.

2. Exposure level of egg yolk:

The egg yolk of boiled eggs is directly exposed to high-temperature water environment, and some fat may dissolve into the water. The yolk of steamed eggs is wrapped in egg white, resulting in less fat loss and theoretically retaining more calories. However, in reality, due to the dilution effect of water, it is still lower than that of boiled eggs.

3. Cooking time:

Boiled eggs usually require 8-10 minutes of continuous boiling, which may cause more protein denaturation and shrinkage, resulting in more concentrated calories per unit weight. Steamed eggs are heated with steam for about 6-8 minutes, with gentle heat conduction and a more fluffy texture.

4. Oil addition:

Some steamed eggs may be seasoned with a small amount of sesame oil or soy sauce, which may add 5-10 extra calories. Boiled eggs usually do not have any seasonings added, but if dipped in sauce, the calorie content will significantly increase.

5. Difference in absorption rate:

The protein structure of steamed eggs is looser, and the human absorption rate can reach about 92%. The protein structure of boiled eggs is tight, with an absorption rate of about 87%. The unabsorbed portion is not included in the actual calorie intake. From the perspective of healthy weight loss, both cooking methods are high-quality sources of protein. It is recommended that weight loss individuals prioritize choosing boiled eggs without additives and control 1-2 eggs per day; For those with weak digestive function, they can choose steamed eggs and pair them with shrimp or mushrooms to increase nutrient density. Be careful not to eat eggs with high carbohydrate foods. The best time to consume eggs is within 30 minutes after breakfast or exercise, and they can be paired with green leafy vegetables to balance nutrition. Long term stored boiled eggs need to be refrigerated to prevent protein spoilage and generate additional heat.