Fried eggs are delicious and filling. Frying eggs in a pan gives them a softer texture and a richer flavor. They go perfectly with toast, vegetables, or even a traditional breakfast plate of beans and potatoes.

However, the health benefits of fried eggs depend greatly on the cooking method. If you fry your eggs in a small amount of olive oil or avocado oil, they can still be a healthy option. However, frying with a lot of butter or unhealthy oils can increase saturated fat and calories, which is not ideal for heart health.

On average, a fried egg cooked with oil contains about 90–100 calories. This is slightly higher than a boiled egg, but still relatively low compared to many other breakfast options like pastries or processed cereals.

Which one should you choose?
The answer depends on your personal health goals and lifestyle. If you are trying to lose weight, lower your cholesterol, or reduce your fat intake, boiled eggs are the better choice. They are lean, easy to digest, and provide long-lasting energy.

If you value flavor, texture, and variety, fried eggs may be more appealing. Just remember to cook them with minimal oil and pair them with healthy side dishes like wholemeal bread, avocado, or sautéed vegetables.

To get the best of both worlds, you can also combine the methods—boil a few eggs as snacks throughout the week, and enjoy fried eggs occasionally when you want a more substantial breakfast.