Verdict
Per egg, fried has 120 kcal vs 72 kcal for boiled: almost double. Protein barely changes (7.8 g vs 6.5 g); what goes up is fat (9.3 g vs 4.8 g), from the oil absorbed while frying. The good news: in a non-stick pan with a drizzle of oil (or spray), a "fried" egg ends up very close to a boiled one. The villain was never the egg — it's the spoonful of oil.
When to choose Fried egg
- You use a non-stick pan and little oil — the gap gets small.
- You're bulking and the oil's extra calories help you hit your target.
When to choose Boiled egg
- You're in a deficit and want the same protein for almost half the calories.
- You want convenience: boil a batch and take them in your lunchbox.
Values per 100 g of ready-to-eat food, from the Brazilian Food Composition Table (TACO) and USDA FoodData Central. They vary by brand, cut and preparation. Educational estimates, not individual nutrition advice.