I am lazy and like to grab a snack that’s easy. This, I’ve decided, is my downfall. So this week I’ve turned over a new leaf. From now on I have to eat a boiled egg before I can eat any other snack. Of course I fell by the wayside today. We’re in the middle of blueberry season and for some reason the blueberries were closer to the refrigerator door than the boiled eggs. Blueberries followed by a boiled egg isn’t very keto. But blueberries are super berries so the nutrition is outstanding.
Eggs have a bit of protein, not quite 6 grams for a small or medium size and I always choose smaller because of my feelings of sympathy for the poor hen. Ouch. Or maybe they’re bred to be a bit – ahem – bigger, but that’s not what happens in nature and I like free ranging chickens.
Everything I’ve consulted agrees that a medium sized egg is made up of the following nutrients:
Protein: 6 grams
Fat: 5 grams (saturated fat: 1.5 grams)
Omega-3 fatty acids: 38 mg
Vitamin A: 300 IU
Vitamin B2 (Riboflavin): 0.3 mg
Vitamin B5 (Pantothenic Acid): 0.7 mg
Vitamin B9 (Folate): 25 mcg
Vitamin B12: 0.6 mcg
Vitamin D: 15 UI
Choline: 100 mg
Iron: 0.6 mg
Phosphorus: 86 mg
Selenium: 15 mcg
Zinc: 0.5 mg
The fat provides an excellent delivery system so you digest as much of the nourishment as possible. And only 77 calories.
Boiled eggs are the perfect size for a snack, you have to fiddle around getting the shell off, so it slows you down, (which is the reason the blueberries got a look in today), and they are perfect if you’re trying to keep to the ketogenic diet as they’re easy to store or carry around with you.
I boil 5 or 6 at a time. Put them in the sauce pan and fill with cold water, bring to a boil, then turn the heat down so they’re lightly bumping around in the moving water and time it for 9 minutes. Run cold water on them, then let them sit in the cold water for ten minutes. I leave them on the counter when it isn’t hot summer weather, so they’re the first thing I see when I go into the kitchen.