Calories in an Egg
An egg is a simple food, yet a super one. As the human population domesticated chickens, there has been a significant increase in the chicken population to provide us with eggs. A chicken’s egg is most commonly eaten by humans. An egg is a great source of nutrients, vitamins, proteins, and minerals. The egg is small, white in color and contains a yellow yolk which is rich is cholesterol and fat. Calories in an egg is very low and can not only be used to reduce weight but also to maintain a diet. A large variety of recipes can be prepared based solely on eggs, information about the same is available online. Eggs are definitely our favorite breakfast food.
Let’s look at some quick facts about eggs: -
- Eggs are one of the most consumed animal products in this world.
- They are an excellent source of high quality and inexpensive protein. Containing 6 grams of protein, consuming eggs is enough to sustain mental and physical energy throughout the day. Eating eggs for breakfast is highly recommended.
- They contain a good quantity of Choline, approximately 147 milligrams which are known to promote better circulation of nutrients all throughout our bodies, help the liver to work normally and promote good cell activity.
- They contain 9 amino acids which are essential for our bodies, helps in weight loss.
- The carbohydrate and sugar content in eggs are almost negligible.
- The nutritional value of eggs is extremely high.
Some Nutritional highlights about eggs: -
Beat the egg white and yolk contain loads of nutrients, but the yellow yolk contains a lot of fat and cholesterol, which can be unhealthy for our bodies and consuming this to a larger extent can lead to weight gain however the egg white contributes to weight loss. It is sometimes advisable to eat the egg without the yolk. Nutritional contents differ from calorie content. The basic nutrients present in an egg are proteins, vitamins and minerals and information regarding the same is given below: –
Most of the egg’s protein is found in the egg white. The egg white is rich in Vitamin B12 and contains zero cholesterol. As discussed before, one large egg contains 6 grams of protein, which is a lot. Proteins are extremely important for burning fat fast and gaining muscle hence egg whites are especially consumed by bodybuilders. Health benefits of proteins include- helping in the overall growth and repair of our bodies and hair, creating hormones, enzymes, and antibodies. Being rich in proteins, egg hair masks are a great way to keep our hair healthy.
- Vitamins: –
Eggs contain a great combination of vitamins like Vitamin- A, D, E, B-12, folate, biotin, and choline. Out of these, Vitamin B-12 is extremely helpful for our bodies and they occur naturally in animal foods. B-12 helps to keep our body cells healthy, prevent heart diseases and megaloblastic anemia. They are also used in the making of our DNA. Vegetarians who do not consume meat can consume eggs to keep up with their body’s vitamin requirements. An important vitamin, choline helps in proper functioning of cells. This vitamin is especially helpful during pregnancy and breastfeeding.
- Minerals: –
Essential minerals like selenium, zinc, iodine, iron, copper, and phosphorus are present in eggs. They help to protect the body from cancer, heart diseases, and early aging,
- Cholesterol: –
The yellow yolk contains large content of cholesterol, almost 186 milligrams of cholesterol. Cholesterol is bad for our health, but not all the cholesterol in eggs is bad. Some of it is required by our body to carry out several functions. It is okay to consume 1-2 eggs per day, however, if someone has diabetes, eggs should be consumed within a limit. Consuming 4-6 eggs per week is okay.
- Fat: –
Since the carbohydrate content is negligible, the sugar content is also zero. Most of the fat in the egg is stored in the yolk which contains 1.6 grams of saturated fat. It is also rich in fatty acid. Even though fatty acids are unhealthy for our bodies, the Omega-3-fatty acid is in fact very healthy for us. It helps to reduce the inflammation of in our bodies and prevent arthritis, heart diseases and cancer. Nowadays, hens are made to consume diet rich in Omega-3-fatty acid in order to produce eggs rich in it.
Calories Content in eggs: -
Calorie content is different from nutritional contents. A calorie is the unit of energy. The egg white, mostly contains nutrients, no carbohydrates, and only 17 calories. However, the yolk of the hard boiled eggs contains cholesterol, fat, fatty acids and about 56 calories. The calorie intake differs based on the size and amount of eggs. Smaller amounts have lesser calorie hence provide less energy, whereas larger amounts provide more energy. Information regarding the same are given below: –
- Serving size of 1 oz contains 42 calories.
- 1 small egg contains about 54 calories.
- 1 medium egg contains about 65 calories.
- 1 large egg contains about 74 calories.
- 1 extra large egg contains 85 calories.
- 1 jumbo sized egg contains 98 calories.
- 100 grams of an egg contain about 147 calories.
- 1 cup i.e 4.86 eggs contains about 357 calories.
Calorie Content depending upon Preparation: -
Egg meals can be prepared in a million ways. Depending upon the preparation made, the calorie content varies. Read the types of preparations given below to know more about them.
- Fried Eggs: –
- One egg fried in butter contains about 94 calories, 6 grams of proteins, 7 grams of fats, 3 grams of saturated fat, 188 milligrams of cholesterol and zero carbohydrates.
- Two fried eggs contain 185 calories, 6 grams of proteins, 5 grams of fats and zero carbohydrates.
- Scrambled Eggs: –
- One egg scrambled in butter contains about 107 calories, 7 grams of proteins, 8 grams of fats, 3 grams of saturated fat, 192 milligrams of cholesterol and 1 gram of carbohydrate.
- Two scrambled eggs contain 203 calories, 13 grams of proteins, 14 grams of fats and 2 grams of carbohydrates.
- One large hard-boiled egg contains about 78 calories, 6 grams of proteins, 5 grams of fats and 0.56 grams of carbohydrates.
- One cup chopped hard-boiled egg contains 211 calories, 17 grams of proteins, 14 grams of fats and 1.5 grams of carbohydrates.
- Poached Eggs: –
- One large poached egg contains 74 calories, 6 grams of proteins, 5 grams of fats and zero carbohydrates.
- Two large poached eggs contain 147 calories, 12.5 grams of proteins, 10 grams of fats and zero carbohydrates.
- Omelet Eggs: –
- One large omelet contains 93 calories, 6.5 grams of proteins, 7 grams of fats and zero carbohydrates.
- Two large omelets contain 187 calories, 13 grams of proteins, 14 grams of fats and zero carbohydrates.
- Egg pasta contains about 4 calories, zero grams of proteins, fats, cholesterol and 1 grams of carbohydrate.
- Salted egg contains about 80 calories, 7 grams of proteins, 6 grams of fats, 2 grams of saturated fat and 1 gram of carbohydrate.
- Only white cooked eggs contain about 17 calories, 4 grams of proteins, zero grams of fat and zero carbohydrates.
- Egg beaters contain 25 calories, 5 grams of proteins, zero grams of fats, saturated fats, cholesterol, and carbohydrates.
- Uriel’s whole raw egg contains about 347 calories, 31 grams of proteins, 24 grams of fats, 8 grams of saturated fat and 2 grams of carbohydrates.
To avoid food safety issues: -
- Before consuming hard-boiled eggs, they should always be boiled to the food safety point.
- Fried and poached eggs should be cooked until the whites set completely and the yolk thickens.
- Scrambled eggs and omelets should be cooked till the liquid disappears.
Some other types of eggs: -
Other than chicken eggs, there are a large variety of other eggs that can be consumed. They have different nutritional and calorie contents. Some information regarding the same is given below: –
- Duck eggs: –
Duck eggs are larger in size and considered to be richer than normal eggs under the nutritional content with a slightly bigger yolk. The good content is very high and so is the bad. They are richer in proteins, but also contain a higher content of fat and cholesterol. The white turns bluish and the yolk turn reddish on being boiled. They contain about 129 calories, 9 grams of proteins, 9 grams of fats, 618 milligrams of cholesterol and 1 gram of carbohydrate.
- Quail eggs: –
Quail eggs are smaller in size as compared to the normal egg’s size. The nutritional content is also less. They are especially used in gourmet cooking. The shell is dark brown to white in color. They contain about 14 calories, 1.2 grams of proteins, 1 gram of fat, 0.3 grams of saturated fat, 76 milligrams of cholesterol and zero carbohydrates.
- Turkey eggs: –
Turkey egg sizes vary and the color ranges from white-brown. The nutritional values are similar to normal chicken eggs with around 135 calories, but have increased levels of fats and cholesterol. Hence, they should be consumed within limits.
- Goose eggs: –
They are almost twice the size of normal chicken eggs with more nutritional and calorie content. They contain about 266 calories, 20 grams of proteins, 20 grams of fats, 5 grams of saturated fat and 2 grams of carbohydrates.
- Emu eggs: –
They are bluish-green in color and is probably the egg which provides you with the maximum calories, emu eggs contain about 670 calories, 24 grams of proteins, 40 grams of fats, zero cholesterol and 4 grams of carbohydrates.
Are Brown eggs better?
Eggs are available in two colors now, white and brown. Both eggs are the same with the same calorie content and nutritional levels. However, some eggs called “pastured eggs” are richer in the nutrient department due to the presence of Omega-3-fatty acids. The advantages of the same have been mentioned before in this article. One large pastured egg contains about 70 calories, 6 grams of proteins, 4.5 grams of fat, 1.5 grams of saturated fat, 215 milligrams of cholesterol and zero carbohydrates.
Health Benefits of eggs: -
Eggs benefit our bodies in numerous ways and should be a part of our balanced diet.
- Strong muscles: –
Eggs help to increase muscle mass and reduce fat simultaneously due to the presence of proteins.
- A Healthy Brain: –
The vitamins and minerals present in eggs help to increase the brain cell functioning, promote memory, metabolism and strengthen the nervous system.
- Energy: –
Eggs are a great source of energy. The vitamins and minerals help to increase the cell’s capacity to produce energy. Consuming eggs for breakfast can give as much energy to our bodies so we can function all throughout the day.
- Immune system: –
Eggs ensure a healthy immune system and keep us away from the risk of catching diseases due to the presence of Vitamin-A, Vitamin B-12, and selenium.
- Others: –
- Eggs promote good vision and prevent age-related blindness.
- Helps in weight management, reducing overall calorie intake and keeping us energized.
- Promotes healthy skin and healthy hair.
Selecting, storing and preserving eggs the right way is very important since un-cracked shells may sometimes contain a bacteria known as Salmonella which is known to cause many diseases. Eggs should be bought and stored safely in a refrigerator if you want to enjoy the several health benefits as discussed earlier. Reading this article will help you to understand the nutritional and the calorie content of the most commonly eaten chicken eggs along with other egg types. Eggs help to increase the good cholesterol in our bodies and consuming three eggs in a day is perfect for anyone who is trying to maintain a healthy diet. However, they should be consumed in a limit.