Soft-boiled eggs are basically eggs that have been boiled in hot water for a short period of time until the yolk and white are completely cooked. This makes the whites completely creamy and the yolks runny like delicious jam.
The soft-boil method gets the eggs nice and hot, while keeping them smooth and runny in the middle so you can dip your toast in. Their taste is very comforting, rich and mild.
Even though soft-boiled eggs taste creamy, they are actually quite nutritious. They have all the good stuff like high quality complete proteins, which means they have all the essential amino acids our bodies need. And needless to say, the yolks and whites of soft-boiled eggs contain a ton of vitamins and minerals.
Eating soft-boiled eggs can be a delicious way to get antioxidants and support your eye, bone, heart, brain and cell health. Plus, they have a ton of health benefits that can improve your overall health.
Nutrition Fact Breakdown for a Large Soft-Boiled Egg
- Calories: Approximately 70-80 calories
- Protein: About 6-7 grams
- Fat: Around 5-6 grams
- Saturated Fat: Approximately 1.5-2 grams
- Monounsaturated Fat: Around 2 grams
- Polyunsaturated Fat: About 1 gram
- Cholesterol: Roughly 185-195 milligrams
- Carbohydrates: Less than 1 gram
- Dietary Fiber: 0 grams
- Sugars: 0 grams
- Sodium: Approximately 60-70 milligrams
- Vitamin A: About 6-7% of the Daily Value (DV)
- Vitamin D: Around 10-15% of the DV
- Vitamin E: Less than 1% of the DV
- Vitamin K: Approximately 1-2% of the DV
- Vitamin B12: Around 10-15% of the DV
- Riboflavin (Vitamin B2): Approximately 15-20% of the DV
- Folate (Vitamin B9): About 5-7% of the DV
- Pantothenic Acid (Vitamin B5): Less than 5% of the DV
- Calcium: Roughly 2-3% of the DV
- Iron: Around 3-4% of the DV
- Magnesium: Approximately 1-2% of the DV
- Phosphorus: Roughly 5-6% of the DV
- Potassium: About 2-3% of the DV
- Selenium: Approximately 20-25% of the DV
- Zinc: Around 3-4% of the DV
Protein Powerhouse
Each large egg contains approximately 6 grams of protein, making them an excellent choice for building mixes, keeping crumbs strong, and promoting healthy skin. [Source]
In addition to protein, hard-shell eggs contain a group of amino acids like leucine and cysteine that are important for the growth and maintenance of your body. [Source]
So basically, leucine helps the plant grow and accumulate, while cystine helps the cement plant recover from damage.
Additionally, male skeleton eggs contain choline, which is actually an important nutrient that helps speed up and thicken the mixture. Choline is essential for all types of reactions in your body, such as keeping your brain healthy and your nerves functioning properly. [Source]
Adding cannibal eggs to your diet can help you get the nutrients you need to stay healthy and feel good.
Vitamin & Mineral Rich
Soft-boiled eggs are packed with all the good things your body needs to stay healthy and feel good. They are rich in vitamin A, which helps your immune system and keeps your vision sharp. [Source]
Additionally, soft-boiled eggs contain lutein and zeaxanthin, which are antioxidants that help keep your eyes healthy by protecting them from damage caused by oxidation. [Source]
Selenium, a key nutrient in soft-boiled eggs, helps protect cells from free radicals. Also, the iron present in these eggs is important for carrying oxygen in the blood to keep your body’s tissues and organs energetic and healthy.
Plus, soft-boiled eggs are great for getting vitamin D, which helps keep your bones strong and helps your body absorb calcium [Source]. They also contain riboflavin, which is important for the growth, reproduction and formation of red blood cells.
Moreover, these eggs contain certain minerals like zinc, copper and manganese which are important for various functions in the body. Eating soft-boiled eggs can ensure that you are getting the mix of vitamins and minerals needed to stay healthy. [Source]
Heart Health & Cholesterol
Soft-boiled eggs are a good choice for your heart because they contain more unsaturated fat than saturated fat. This healthy fat mix may reduce your chances of heart disease.
Plus, soft-boiled eggs are rich in nutrients, so they don’t really mess with your cholesterol levels when you eat them as part of a healthy diet.
Additionally, the yolks of soft-boiled eggs contain important elements like phospholipids and choline that help your red blood cells function better. Phospholipids are a large part of cell membranes, and choline helps with brain function and metabolism. [Source]
By including soft-boiled eggs in your diet, you can have a delicious and healthy food option that provides the essential nutrients your body needs to feel good.
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Brain Boosting Benefits
Soft-boiled eggs are really good for your brain as they are rich in nutrients. They contain high amounts of choline, which helps with brain development, memory and mood. Additionally, the Vitamin B present in soft-boiled eggs helps support your brain as well. [Source]
Additionally, soft-boiled eggs contain omega-3 fatty acids that are good for your brain. They help with thinking and overall brain health. Therefore, including soft boiled eggs in your diet can actually boost your brain power and keep you sharp. [Source]
Basically, if you start including soft-boiled eggs in your diet, it can really help improve your brain health. They contain important nutrients like choline, vitamin B and omega-3 fatty acids that support memory, mood regulation and overall brain function. So, it’s definitely worth considering.
Antioxidant Powers
Soft-boiled eggs are great when it comes to antioxidants because they are packed with nutrients. The lutein and zeaxanthin present in these eggs act as antioxidants, fighting free radicals that can cause damage to your cells.
Additionally, the vitamins C and E present in soft-boiled eggs help fight oxidative stress and keep your cells safe from damage. [Source]
Additionally, the antioxidants present in soft-boiled eggs may also help reduce inflammation associated with chronic diseases, which is good for your overall health. [Source]
If you include soft-boiled eggs in your diet, you can enjoy the antioxidant benefits they provide. These antioxidants are important for fighting oxidative damage and keeping your cells healthy.
The Bottom Line
Soft-boiled eggs stand out as an incredibly versatile and nutritious food choice with extensive health benefits. From promoting eye, heart, brain, muscle, and cellular health to being nearly a perfect food due to its nutrient profile, soft-boiled eggs are an ideal addition to balanced and healthy diets.
Their diverse array of nutrients makes them a valuable component in supporting overall well-being and vitality.