Hard-Cooked Egg
Description
A hard-cooked egg, also known as a hard-boiled egg, is a cooked egg that has been boiled in its shell until both the white and the yolk have solidified. This versatile ingredient is widely used in a variety of culinary applications around the world. Measured in both Azjan (Asian), American, and European units, a typical large hard-cooked egg weighs approximately 50 grams (about 1.76 ounces) and contains about 6.3 grams of protein, which is essential for a balanced diet.
Common uses
Hard-cooked eggs are commonly used as a protein-packed snack, as an ingredient in salads, or as a garnish on a variety of dishes.
Nutritional value
Calories
Average of 78 kcal per large egg.
Protein
About 6.3 g in a large egg.
Fat
Roughly 5.3 g of total fat, with 1.6 g being saturated fat.
Carbohydrates
Approximately 1.1 g, mainly from the trace amounts of sugars in the egg white.
Vitamins
Contains vitamins A, B5, B12, B2, E, and a small amount of vitamin D.
Minerals
Rich in selenium, phosphorus, and good amounts of iron, zinc, and calcium.
Health benefits
Hard-cooked eggs are a great source of high-quality protein and healthy fats, which are essential for muscle maintenance and overall health. The presence of choline in the yolk supports brain development and function. Additionally, the lutein and zeaxanthin found in eggs contribute to eye health.
Potential risks
Consuming hard-cooked eggs in excess can lead to high cholesterol levels due to the saturated fats and cholesterol found in the yolk. People with specific dietary restrictions or allergies to eggs should avoid them. It's also important to ensure eggs are thoroughly cooked to reduce the risk of salmonella infection.
Common recipes
Used in recipes like egg salad, deviled eggs, Cobb salad, and as a topping for ramen.
Cooking methods
Eggs are boiled in water for about 9-12 minutes to achieve a firm yolk and white.
Pairing with other ingredients
Complement flavors with mustard, mayonnaise, paprika, and various herbs and spices. Pair with greens, bread, and meats for a balanced meal.
Summary
The hard-cooked egg is an invaluable ingredient in global cuisine, known for its nutritional value and diverse culinary applications. It can be enjoyed on its own or as part of elaborate dishes. Whether you are a culinary expert or a home cook, understanding the benefits and uses of hard-cooked eggs can enhance your cooking repertoire.