However, their health benefits depend a lot on how they are prepared. If you fry them in a little olive oil or avocado oil, they can still be a healthy choice. On the other hand, if you use a lot of oil or unhealthy fats, you increase your intake of saturated fat and calories, which is bad for your heart.
On average, a fried egg cooked with fat contains about 90 to 100 calories. This is slightly more than a boiled egg, but it’s still relatively low compared to other breakfast foods like pasta or sugary cereals.

Which option to choose?

The answer depends on your personal goals and lifestyle. If you’re looking to lose weight, lower your cholesterol, or limit your fat intake, hard-boiled eggs are a better choice: they’re light, easy to digest, and provide sustained energy.
If you’re looking for flavor, texture, and variety, fried eggs may be more appealing. Simply cook them with minimal fat and serve them with healthy toppings like whole-wheat toast, avocado, or steamed vegetables. For best results, you can mix things up: have hard-boiled eggs for breakfast on
weekdays and treat yourself to a fried egg every now and then when you’re feeling a little more adventurous.