Boiled Egg (Hard Or Soft) vs Plain Yogurt: Nutrition, Calories & Protein Compared

When it comes to choosing between a boiled egg (hard or soft) and plain yogurt, it's not just about the taste but also about the nutritional benefits each brings to your table. Both are staples in various diets around the globe, celebrated for their versatility and health benefits. But what makes them stand out individually? Let's dive into some interesting facts before comparing their nutritional profiles to help you make an informed choice.

Did You Know About Boiled Eggs?

Boiled eggs, whether you prefer them hard or soft, are a powerhouse of nutrition. A single large egg contains high-quality protein and essential nutrients, including vitamins D and B12, folate, and iodine. Interestingly, the way you cook your egg can affect its nutrient content; for example, boiling or poaching an egg retains more nutrients than frying. Another fascinating fact is that eggs contain the highest biological value for protein, meaning the body can efficiently utilize the protein in eggs for growth and repair.

The Wonders of Plain Yogurt

Plain yogurt, on the other hand, is a fermented dairy product known for its creamy texture and slightly tangy taste. It's packed with probiotics, the beneficial bacteria that play a crucial role in gut health. Yogurt is also a great source of calcium, essential for bone health, and has been linked to various health benefits, including improved digestion and a lower risk of type 2 diabetes. Did you know that the type of milk used in yogurt production affects its nutritional content? For instance, yogurt made from whole milk will have a higher fat content than one made from skim milk.

Nutritional Face-Off

Looking at the nutritional data, boiled eggs and plain yogurt both offer unique benefits. With 155 calories in a boiled egg and 59 calories in a serving of plain yogurt, eggs are more calorie-dense, primarily due to their higher fat content. However, this fat is mostly the healthy unsaturated kind, with a boiled egg containing 10.61 grams of fat compared to yogurt's 0.39 grams.

When it comes to protein, both are excellent sources, but boiled eggs edge out slightly with 12.58 grams of protein compared to yogurt's 10.19 grams. This makes eggs a slightly better option for those looking to increase their protein intake.

However, yogurt takes the lead in calcium content, offering 110mg per serving compared to the 50mg found in a boiled egg. Calcium is crucial for maintaining strong bones and teeth, making yogurt an excellent choice for bone health.

One of the most significant differences is in the cholesterol content. A boiled egg contains a whopping 373mg of cholesterol, while plain yogurt contains only 5mg. For those monitoring their cholesterol intake, yogurt might be the better option.

Both foods are low in carbohydrates and sugars, making them suitable for low-carb diets. However, yogurt contains slightly more sugars and carbs, which are naturally occurring lactose from milk.

Conclusion

In the end, the choice between boiled eggs and plain yogurt depends on your dietary needs and preferences. If you're looking for a high-protein, nutrient-dense option with healthy fats, boiled eggs are a great choice. On the other hand, if you're after a food that supports bone health and gut health with lower cholesterol, plain yogurt might be the way to go. Both foods offer unique benefits and can be part of a balanced diet, contributing to overall health and well-being.