Whole egg · hard-boiled

The whole egg is often used as the yardstick of protein quality: its amino-acid profile is among the best absorbed there is. One egg provides about 6-7 g of complete protein (13 g per 100 g, 145 kcal), split between the white — almost pure protein — and the yolk.

The yolk should not be thrown away: it concentrates micronutrients (vitamins A, D, B12, choline) and healthy fats. Eating the whole egg means getting the complete package.

The white is protein without extra fat or calories: handy to raise protein at a low calorie cost (useful when cutting). The yolk brings the micronutrients and the taste. Keeping only whites mainly serves to cut calories, not to 'better' build muscle.

For most healthy people, moderate egg consumption has no marked effect on blood cholesterol. If you have a specific medical condition, seek advice from a healthcare professional.

Affordable and versatile, eggs fit anywhere: scrambled or boiled at breakfast (with oats and a fruit), in an omelette with vegetables, or boiled as a portable snack. 2 to 4 eggs a day fit fine into a balanced diet.

Boiled, they can be batch-prepped and keep for several days in the fridge: a portable protein with no last-minute cooking.

Cooking changes digestibility: the protein in a cooked egg is absorbed at about 90%, versus roughly half for a raw egg (raw white contains avidin, which hinders biotin absorption). So a cooked egg is more useful — and safer regarding salmonella.

Soft-boiled or runny, the white is set and the yolk flows: a good taste/nutrient compromise. Hard-boiled, it travels and batch-preps well. Scrambled over low heat, eggs stay tender — a non-stick pan is enough, no need to drown the egg in fat.