The Perfect 70-Calorie Snack

Medically reviewed in February 2020

Next time a late-afternoon snack fit attacks you, grab this perfect little 70-calorie snack: a hard-boiled egg.

Not only are eggs a great source of hunger-dampening protein, but new research shows that they're full of good-for-you antioxidants, too.

Eggs: The perfect food
Researchers at the University of Alberta recently sleuthed out the health benefits of eggs' antioxidants. They examined egg yolks produced by hens fed typical diets of primarily wheat or corn and discovered two amino acids lurking in the yellow centers: tryptophan and tyrosine. These two amino acids happen to have powerful antioxidant properties—the kind that could reduce the risk of heart disease and even cancer. And after analysis, the scientists discovered that two cooked egg yolks, like those found in hard-boiled eggs, provide about the same antioxidant power as an apple.

Here are three more benefits of eggs:

  • They make you smart. Studies suggest that eating eggs may limit brain shrinkage that occurs with aging, thanks to the B12 in eggs.
  • They make you pretty. Eggs are rich in two skin-saving, wrinkle-fighting nutrients: choline and lutein. Choline aids B vitamins in manufacturing collagen and elastin, two proteins that help firm and smooth skin. And lutein supports skin's elasticity and limits free radical damage.
  • They make you skinny. In a study, dieters who ate eggs for breakfast were able to stave off hunger longer than people who ate a carb-rich breakfast.

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