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.

On the box, the code printed on the shell indicates the farming method: 0 for organic, 1 for free-range, 2 for barn and 3 for cage. With comparable macros, this choice is mostly a matter of budget and values. The size matters more for your tracking: a medium egg weighs around 50 g with its shell, a large one more, which changes the amount of protein per piece. If you count precisely, it is better to weigh the edible part or stick to one regular size.

For freshness, check the best-before date and rely on a simple test: a very fresh egg stays at the bottom of a glass of water, while an old egg stands up or floats because its air pocket grows. Very fresh eggs are also harder to peel once hard-boiled; those that are a few days old peel far more easily. This trick prevents you from losing white along with the shell during your batch preparations.

Keep your eggs in the refrigerator, preferably in their original box and away from strongly scented foods, because the shell is porous. Wash your hands after handling them, do not eat a cracked egg and avoid raw or lightly cooked preparations for vulnerable people, pregnant women and young children. A hard-boiled egg that is not peeled keeps for about a week in the cold; once peeled, eat it within two days.

Classic mistakes include overcooking boiled eggs (greyish yolk and rubbery texture), frying them in plenty of butter or oil that adds calories, or logging 'one egg' without considering its size. Another trap is believing you need an exact number of eggs to progress: they are an excellent food, but your results depend first on your total protein, calories and the consistency of your training.