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How to boil the perfect egg

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Eggs are little nutritional powerhouses and packed full of protein.

A medium-sized egg contains 5g of protein and it’s highly bioavailable. That means the body rapidly digests it and absorbs the amino acids, making them the ideal option for breakfast or after a hard training session.

This protein is mainly contained in the egg white, or egg albumin. This protein content is why egg whites became so popular among the health-conscious, in addition to the fact that all the cholesterol is contained in the egg yolk, which many wrongfully believed was bad for you.

Keep the yolk!

Thankfully, today we know better because we now understand that cholesterol is actually an essential structural component of every cell membrane in our body, and is required to maintain the structural integrity of cells.

Cholesterol is also an important precursor for the biosynthesis of steroid hormones, bile acids and vitamin D. It also contains vitamins A, D, E and K, and manganese, phosphorus, iodine, copper, calcium, zinc and iron.

You can boil the perfect egg

If you’re looking for a quick and convenient way to get your daily protein kick, boiling an egg is often the most convenient (after mixing up a quick whey shake, that is!)

Here’s how to boil the perfect egg…

For hard boiled eggs:

  • Place the eggs in a pot.
  • Fill it with cold water until the eggs are covered by 3cm.
  • Add 1 tbsp of salt
  • Slowly bring the water to boil over medium heat.
  • Once the water has boiled, remove the pot and cover it with a lid.
  • Allow the eggs to sit in the water for 11 (for small) or 13 minutes (for large).
  • Remove the eggs from the pot and pour over cold water.
  • Peel the egg shells and serve immediately.

For soft boiled eggs:

  • Fill a pot with cold water.
  • Add 1 tbsp of salt
  • Bring the water up to a boil, then lower it to a rapid simmer.
  • Add the eggs to the pot.
  • Cook for 5 minutes for a runny yolk, or up to 7 minutes for a more firmly set yolk.

Did you know?

  • Eggs from other bird species, such as duck, quail and turkey are similar in their nutritional value to chicken eggs. However, due to their larger size they’re packed with more protein and nutrients.
  • Eggs contain folate, which keeps your heart healthy.

Nutrition facts

1 medium-sized egg contains:

  • Calories: 16
  • Total fat: 4.37g
  • Sodium 62mg
  • Potassium: 59mg
  • Cholesterol: 186mg
  • Carbohydrate: 0.34g
  • Protein 5.5g

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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