Hard-Boiled Egg
Description
A hard-boiled egg is a cooked egg that has been boiled in its shell until both the egg white and yolk are solidified. To prepare, eggs are submerged in boiling water for 8-12 minutes, then immediately cooled in cold water to stop the cooking process and make peeling easier. Hard-boiled eggs are enjoyed worldwide and can be served whole, sliced, or chopped as a convenient and nutritious ingredient or snack.
Common uses
Hard-boiled eggs are widely used as a protein-rich addition to salads, sandwiches, and various appetizers. They are also a traditional component in many holiday meals, including Easter celebrations where they are often dyed and decorated.
Nutritional value
Calories
A typical large hard-boiled egg (about 50 grams or 1.76 ounces) contains approximately 77 calories (kcal).
Protein
Each hard-boiled egg provides about 6.3 grams (g) of protein, making it an excellent source of high-quality protein.
Fat
The fat content in a large hard-boiled egg is around 5.3 grams, of which 1.6 grams are saturated. The remaining fat consists of monounsaturated and polyunsaturated fats, including omega-3 fatty acids.
Carbohydrates
Hard-boiled eggs contain a negligible amount of carbohydrates, typically less than 1 gram.
Vitamins
They are a good source of several vitamins including Vitamin A, Vitamin D, Vitamin E, Vitamin B2 (riboflavin), Vitamin B5 (pantothenic acid), and Vitamin B12 (cobalamin).
Minerals
Hard-boiled eggs also provide essential minerals such as phosphorus, selenium, and iodine.
Health benefits
Regular consumption of hard-boiled eggs can contribute to muscle maintenance and repair due to their high-quality protein. The presence of Vitamin D supports bone health, while choline found in the yolk aids brain function. The antioxidants lutein and zeaxanthin, also in the yolk, promote eye health.
Potential risks
Although hard-boiled eggs are nutritious, overconsumption can lead to an excessive intake of cholesterol and saturated fats, which may increase the risk of heart disease. Individuals with dietary restrictions or allergies to eggs should avoid them. It is also important to consume eggs that have been properly cooked and stored to reduce the risk of foodborne illnesses such as Salmonella.
Common recipes
Hard-boiled eggs are featured in recipes such as egg salad, deviled eggs, Scotch eggs, and in various traditional dishes like the Russian salad Olivier or the French Niçoise salad.
Cooking methods
The traditional method of cooking involves boiling the eggs in water. However, they can also be made in a pressure cooker or oven.
Pairing with other ingredients
Hard-boiled eggs pair well with greens like spinach and arugula, as well as with grains such as quinoa and rice. They are often seasoned with salt, pepper, paprika, or mustard to enhance their flavor.
Summary
The hard-boiled egg is a versatile ingredient known for its ease of preparation and its role as a staple in various global cuisines. It provides essential nutrients beneficial to health while being mindful of potential risks associated with high cholesterol content. Hard-boiled eggs are incorporated into a myriad of dishes, offering a boost of protein and texture to many meals.