Norwitz — a self-described "academician" with a PhD in metabolic health, who is currently finishing his medical degree at Harvard — said he has always had a passion for sharing his "joy and interest" in science.
Eggs split

Nick Norwitz, 25, decided to eat 720 eggs in one month to see what the effect would be on his cholesterol. (iStock; Nick Norwitz)
"My colleagues and I come up with creative ways to try to translate our awe and love for physiology and biology into something that is interesting and accessible to the public," he told Fox News Digital.
"The goal is to provoke conversation and bring people to the table so we can talk about human metabolism, which I find utterly fascinating."
During his egg-eating month, Norwitz consumed 24 eggs per day.
He ate them in "all the ways," he said — scrambled, fried, omelets, deviled.
"Eggs are a pretty versatile food, so making them in different ways made for a pretty pleasant experiment — it wasn't that difficult."
Nick Norwitz

Norwitz, who has a PhD in metabolic health and is currently finishing his medical degree at Harvard, said he has always had a passion for sharing his "joy and interest" in science. (Nick Norwitz)
For the first two weeks, it was against the backdrop of an otherwise very low-carbohydrate diet, he said, and then he added carbs for the second two weeks.
"The goal is to provoke conversation about human metabolism."
"The purpose of this whole experiment was a metabolic demonstration to discuss the ‘levers’ that can affect cholesterol in different individuals."
"I expected my cholesterol levels not to change by just adding the eggs — and that is indeed what happened."
It was when he added the carbs that his cholesterol levels dropped, due to a metabolic shift after having adapted to the low-carb diet — a phenomenon that he explains in more detail in the video at the top of the article.
two fried eggs

During his egg-eating month, Norwitz consumed 24 eggs per day. He ate them in "all the ways," he said — scrambled, fried, omelets, deviled. (iStock)
One key thing Norwitz has learned — from this experiment and others he’s done — is that there's not one "best" human diet.
"When evaluating what is a good diet for a person, you need to consider their baseline metabolic health, and also what their goals are," he told Fox News Digital. 
Some people, for example, might be optimizing for longevity, while others might be focused on cardiovascular health or looking to keep inflammatory bowel disease in remission. 
Norwitz said he has many more experiments planned to spark awareness and knowledge of how foods affect the body's functions and overall health.
"I am passionate about making metabolic health mainstream," he said. "This is only the tip of the iceberg."
Boiled eggs have been a staple in human diets for centuries. Their simplicity, versatility, and impressive nutritional profile make them one of the most complete and affordable foods available. But beyond their convenience, doctors and nutrition experts are now highlighting that regularly eating boiled eggs can deliver an array of powerful health benefits.
For years, eggs were unfairly criticized due to their cholesterol content. However, recent research has turned that perception around, revealing that moderate egg consumption can actually support heart health, brain function, and more. Let’s dive into why the humble boiled egg deserves a regular spot on your plate.
1. A Natural Protein Powerhouse
Each boiled egg contains about 6 grams of high-quality protein — the kind your body can absorb and use efficiently. Protein is essential for muscle repair, tissue growth, and hormone production. Including boiled eggs in your daily meals helps preserve lean muscle mass, especially as you age. Athletes, fitness enthusiasts, and anyone looking to boost recovery or stay energized can benefit from this simple, nutrient-dense food.
2. Protects Eye Health

Boiled eggs are rich in lutein and zeaxanthin, two antioxidants that play a crucial role in maintaining good vision. These compounds help prevent damage from blue light and reduce the risk of cataracts and age-related macular degeneration — common causes of vision loss in older adults. Adding just one or two boiled eggs to your daily routine is a simple and effective way to protect your eyesight naturally.
3. Supports Brain Function and Memory
Eggs are one of the best natural sources of choline, a nutrient vital for brain health. Choline helps produce acetylcholine, a neurotransmitter responsible for learning, focus, and memory. Studies suggest that sufficient choline intake can reduce the risk of cognitive decline as you age. That makes boiled eggs an excellent choice for students, professionals, and older adults alike.
4. Helps Control Appetite and Weight
Thanks to their protein and healthy fat content, boiled eggs are highly satisfying and can keep you full for hours. Eating them for breakfast or as a snack can reduce overall calorie intake and help prevent cravings. This makes them ideal for those aiming to manage their weight naturally — no extreme diets required. Replacing processed snacks with a couple of boiled eggs can make a noticeable difference in your daily energy levels and hunger control.
5. Packed with Essential Nutrients
Boiled eggs provide a concentrated source of key vitamins and minerals your body needs every day. They’re loaded with:
Vitamin B12, which supports red blood cell production and energy metabolism.
Vitamin D, essential for bone health and immune support.
Selenium, a powerful antioxidant that protects your cells from oxidative stress.
This nutrient combination helps strengthen your immune system, support thyroid function, and promote overall well-being.
Final Thoughts
Boiled eggs are more than just a breakfast favorite — they’re a true superfood that deserves more recognition. Whether you’re looking to boost your protein intake, sharpen your mind, protect your eyes, or simply eat healthier, adding boiled eggs to your diet is a smart move.
Enjoy them as part of a balanced breakfast, in salads, or as a quick post-workout snack. Simple, affordable, and packed with nutrients, boiled eggs prove that sometimes, the healthiest foods are the ones we’ve had all along.
Health Benefits of Boiled Eggs
What Are Boiled Eggs?
Boiled eggs are those that are cooked by immersing them in boiling water. Soft-boiled eggs are boiled only until the white is cooked but the yolk remains runny. Hard-boiled eggs are cooked longer until both the white and the yolk are fully cooked.
It may seem like a challenge to perfectly boil an egg, but there are newer methods you can try to make the process easier. (Photo Credit: iStock/Getty Images)
Boiled Egg Benefits
They're tasty, filling, and good for your health at any age. Along with milk, eggs contain the highest biological value (or gold standard) for protein. One egg has only about 77 calories, but 6 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.
The egg is also a powerhouse of disease-fighting nutrients such as lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults.
Here are some more examples of the health benefits of boiled eggs.
Weight loss
Hard-boiled eggs are an excellent source of lean protein. They'll fill you up without packing in too many calories, which is helpful if you want to lose weight.
Prenatal bone strength
The protein in hard-boiled eggs also works alongside vitamin D to promote prenatal development. These elements support your baby’s teeth, bones, and general growth throughout pregnancy.
Nutritious snack
Boiled eggs are small nutritious packets of food. One large, hard-boiled egg provides your body with many nutrients, such as:
6.3 grams of protein -- adults should have about 50-175 grams of protein daily.
25 milligrams of calcium -- adults should have about 1,000-1,200 milligrams per day.
0.595 milligrams of iron -- adults should have about 8-18 milligrams per day.
63 milligrams of potassium -- adults should have about 2,600-3,400 milligrams per day.
Source of choline
Choline is important for cellular maintenance and growth, and hard-boiled eggs are the top source of it in the U.S. diet. Choline may enhance brain development and memory.
Eye protection
Lutein and zeaxanthin, which are found in boiled eggs, have antioxidant and anti-inflammatory properties that help maintain your eye health.
Increased mental energy
The combination of healthy elements such as protein and choline in hard-boiled eggs helps to get your brain going, especially just after breakfast.
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Boiled Egg Nutrition
Boiled egg nutrients per serving
One large, hard-boiled egg (one serving) contains:
Calories: 77
Total Fat: 5.3 grams
Saturated fat: 1.6 grams
Cholesterol: 186 milligrams
Sodium: 62 milligrams
Carbohydrates: 0.56 gram
Sugar: 0.56 gram
Protein: 6.3 grams
Hard-boiled eggs are also a source of vitamins A and D.

Things to watch out for
Eggs, no matter how they are prepared, are a source of saturated fats and can raise your LDL, or “bad,” cholesterol levels, although not as much as some other foods. Food preparation also plays a role in how nutritious your eggs are. For example, many people add salt to their hard-boiled eggs. This will increase the amount of sodium you eat. Other methods of preparing your eggs can also affect their nutrition. For example, if you fry your eggs, you will add saturated fat (unless you don’t use any fats at all). Boiling eggs preserves most of the nutritional benefits.
In terms of preparation, the only difference between soft-boiled and hard-boiled eggs is how long they have been cooked. There are plenty of nutrients in boiled eggs regardless of how long they're in the heat, but harder-boiled eggs are a better bet when it comes to avoiding harmful bacteria such as salmonella.
How to Make Boiled Eggs
Preparing boiled eggs is quite simple, although sometimes some people find it challenging to get the right balance between cooking duration and the desired firmness of the yolk. It may take some trial and error for you to find your timing sweet spot.
How long does it take for boiled eggs to cook?
Place the egg along with its shell in boiling water until the inside is cooked. The longer you leave it in the water, the more fully cooked the egg will be. It takes about 10-12 minutes to fully hard-boil an egg.
Hard-boiled eggs in the microwave
If you prefer to use your microwave to hard boil your egg, here is how to do it. Keep in mind that different microwaves have different settings and powers, so you may need to experiment to get your timing right.
Spray or wipe a small amount of cooking oil inside a small microwave-safe container, such as an egg cooker, ramekin, or mug. Sprinkle a few grains of salt at the bottom.
Crack open an egg and place the contents into the container. It’s important to use a fork to pierce the yolks and whites (four or five times), or else the egg may explode while in the microwave.
Cover the container with some plastic wrap, but pull it a bit aside so there is a vent for the air to come out during the cooking process.
Set your microwave on high and cook for 40 seconds. Don’t remove the cover for another 30 seconds.
If the egg isn’t cooked to your liking, turn it over in the container and microwave for another 10 seconds at a time until it’s done.
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Air fryer boiled eggs
As air fryers become more popular, you may want to try this method for your hard-boiled egg.
Heat your air fryer to 250 F to get started.
Then place your egg or eggs into the air fryer basket and place it in the air fryer. Set the timer for 15 minutes.
When they are done, plunge the eggs into cold water for about 8-10 minutes to cool them off.
Steam-boiled eggs
Using a steam-boiled technique is similar to boiling the eggs, but you use steam for the cooking.
You need a steamer insert that will fit into your pot. Fill your pot with water, ensuring it's just below the bottom of the steamer so that eggs don't touch the water.
Heat your water until just before it boils.
Add your egg or eggs into the steamer basket, cover the pot, and let water simmer, steaming the eggs for 15 minutes.
Transfer the eggs to a very cold or ice water bath for about 20 minutes.
Instant Pot hard-boiled eggs
If you have an Instant Pot or similar pressure cooker, you can boil your eggs this way:
Pour 1 cup of water into the bottom of the pot.
Place a steamer basket or trivet (something that will keep the eggs out of the water) into the pot. Place your eggs on the basket or trivet and seal the pot, ensuring the pressure-release valve is closed.
Select the manual function and set it for 5 minutes.
Release the steam and remove the eggs, placing them in cold water to cool.
Make Hard-Boiled Eggs in Your Oven
Want perfectly boiled eggs without the hassle? This kitchen hack bakes them instead.
Boiled Eggs Storage
Boiled eggs are a handy snack or meal ingredient that can be prepared ahead of time. However, eggs can dry out or get bacteria and viruses on the shells, which can transfer to the inside when peeling. So, it’s important to store the eggs safely.
It's worth keeping storage safety in mind, as many people boil eggs before dyeing them for Easter celebrations and egg hunts. The FDA recommends that hard-boiled Easter eggs not be eaten if they have been hidden or played with, as they can have bacteria and viruses.
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How long can hard-boiled eggs stay in the fridge?
Hard-boiled eggs can be kept refrigerated for up to 1 week.
How long do unpeeled hard-boiled eggs last unrefrigerated?
Hard-boiled eggs should be eaten right away or put in the fridge for storage. Unpeeled hard-boiled eggs shouldn't be left unrefrigerated for more than 2 hours. This is another reason why hidden Easter eggs shouldn't be eaten.
How long do soft-boiled eggs last?
Unpeeled soft-boiled eggs can be refrigerated for up to 2 days.
Can you freeze boiled eggs?
It isn’t recommended to freeze hard-boiled eggs, although you can separate the cooked yolk and freeze that part. Technically, you could freeze the whites, but they usually become tough and watery if they're frozen.
How to Peel Boiled Eggs
Some people have their favorite way of peeling a boiled egg. Here is one way that usually provides good results:
Crack the egg gently on the counter, rotating the egg so cracks form all over.
Pick up the egg, holding it upright. Roll it back and forth between your hands a few times. This will loosen the shell.
Starting at the larger end, begin to peel the egg. If the peel is difficult to remove, try running the egg under cold water or dipping it into a bowl of cold water.
Takeaways
Boiled eggs are a great, nutritious snack or part of your breakfast. They are easy to cook and can be prepared using several methods, such as boiling in hot water, air frying, or pressure cooking. Boiled eggs are also handy to keep around because they can be stored in the fridge for up to a week.
Boiled Egg FAQs
Is it healthy to eat boiled eggs every day?
Healthy people who don’t have heart disease or high cholesterol can eat one whole egg a day. However, if you do have heart disease or you’ve been told that your cholesterol level is high, you should limit your egg intake to no more than three or four per week.
What are five benefits of eating eggs?
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Eggs are nutritious and provide several benefits if you eat them regularly. They:
Can raise your “good” cholesterol, which helps balance the “bad” cholesterol that can lead to strokes or heart disease.
Help preserve your eyesight.
Provide you with various vitamins, such as several types of vitamin B, as well as vitamins A, D, E, and K.
Are low in calories.
Are filling and can keep you feeling satisfied between meals.
Are boiled eggs a superfood?
Boiled eggs may not be called a superfood, but they do have a lot of things going for them. “Superfoods” aren't clearly defined among experts, but are known as foods high in nutrients considered beneficial to your health. Eggs are still a nutritious food that comes in a small package, and depending on your health, they may be part of your daily diet.
How many daily boiled eggs should I eat?
You should limit yourself to one boiled egg per day. If you have heart disease or high cholesterol, you shouldn’t have an egg every day.