Eggs are one of the most versatile foods in the diet. Based on eggs, you can prepare various dishes, both everyday and for a feast. Everyone knows that protein is the most important component of human food, and eggs are an integral part of the daily diet. However, when going on a diet, many people have questions about how many calories are in an egg and how useful it is in proper nutrition.
Read also: Should I consume it daily?
100 grams of chicken egg contains approximately 160 kilocalories. One egg weighs approximately 70 grams, which means that the average calorie content of a boiled egg is about 80 kilocalories.
Nai the best option For a dietary breakfast, two boiled eggs are considered; their calorie content will be approximately 160 kilocalories, which is the most suitable option for a morning meal. In addition, such a breakfast provides the body with:
A special property of egg white is its complete digestibility, which is extremely beneficial for health. In addition, eggs contain lecithin, and consumption of this product is an excellent prevention of the formation of atherosclerotic plaques.
Egg white contains 85% water, 12.7% protein, 0.3% fat and 0.7% carbohydrates. 100 grams of egg white contains a total of 50 kilocalories. Considering the average weight of a chicken egg, it is easy to calculate the average calorie content of its protein, and it is quite a bit - about 16-17 kilocalories. Thus, a boiled egg without a yolk contains very few calories, and it can be actively used in dietary nutrition, for example, adding to various low-calorie salads.
The yolk of a chicken egg is higher in calories than the white - 100 grams of it contain about 360 kilocalories. In addition, its fat content is about 11.5%, and it also contains 200 milligrams of cholesterol.
An average yolk contains approximately 65 kilocalories.
100 grams of egg contains about 13 grams of protein, 11 grams of yolk and 1 gram of carbohydrates. After boiling an average egg using the “hard-boiled” method, the amount of nutritional elements has the following indicators:
Eggs are famous for containing the following vitamins:
In addition, chicken eggs contain a number of important minerals:
Breakfasts made from chicken eggs are very tasty and give you a lot of energy. In addition, their preparation takes little time.
This dish can be harmless to your figure if you fry the eggs in a special frying pan without adding vegetable oil or in the oven. When calculating kilocalories, you can only take into account the calorie content of the eggs themselves and the various seasonings you use. If adding oil is an integral step in cooking scrambled eggs, then you need to add its calorie content. As a rule, the energy value of fried eggs vegetable oil, per 100 grams of food is 240 kilocalories.
An omelet is prepared from a couple of chicken eggs and milk. Most often it is prepared in vegetable oil, but it also works great in the oven or microwave, where oil is not required. When calculating the energy value, you need to pay attention to the number of kilocalories in milk, which is directly dependent on its fat content. For example, if you make an omelet from a couple of chicken eggs and half a glass of milk containing 2.5% fat, then the energy value of the omelet will be approximately 200 kilocalories.
To reduce the number of calories in such an omelet, you can make it only with the addition of proteins. Energy value protein omelet will be equal to approximately 100 kilocalories. If you prefer omelettes with the addition of cheese, sausage, and tomatoes, then you need to take into account that the calorie content of such dishes is much higher.
Many people enjoy egg-fried pieces of bread for breakfast called croutons. 100 grams of croutons made from white bread with the addition of one chicken egg and a piece butter, has an energy value of approximately 200 kilocalories.
Eggs contain many beneficial nutrients. However, the energy value of an egg can vary depending on whether you eat the whole egg or just the white.
This article examines in detail what the calorie content of a boiled egg and its protein is, and also reveals whether the whites of whole eggs are healthier or not.
Egg white is a clear, dense liquid surrounding the bright yolk of an egg.
In a fertilized egg, the white serves as a layer that protects the growing chick from harmful bacteria. Protein also supplies energy substances for its growth.
Proteins are approximately 10% water and 10% protein. Thus, if you remove the yolk from an egg and leave only the white, the energy value of your egg will change significantly.
The table below shows how many calories are in one egg, as well as the nutrient difference between the white of a large egg and a whole large egg.
| Egg white | Whole egg | |
| Calories | 16 | 71 |
| Squirrels | 4g | 6g |
| Fats | 0g | 5g |
| Cholesterol | 0g | 211 mg |
| Vitamin A | 0% RDI | 8% RUS |
| Vitamin B12 | 0% RDI | 52% RUS |
| Vitamin B2 | 6% RDI | 12% RUS |
| Vitamin B5 | 1% RDI | 35% RUS |
| Vitamin D | 0% RDI | 21% RUS |
| Folate | 0% RDI | 29% RUS |
| Selenium | 9% RUS | 90% RDI |
As you can see, the protein contains fewer calories and microelements than one boiled egg, but it also contains less protein and fat.
CONCLUSION: the calorie content of one egg is greater than the calorie content of only its protein. At the same time, protein contains less protein, cholesterol, fat, vitamins and minerals.
In addition, this protein is high quality, meaning it contains all 9 essential amino acids in the amounts our body needs to function at its best.
Thanks to the protein, eating egg whites will be beneficial for your health. Protein curbs your appetite, so you'll feel fuller longer after eating protein.
It is very important to maintain and gain muscle mass by getting enough protein from food, especially if your goal is weight loss.
Since whole eggs provide slightly more protein and quite a few extra calories than egg whites, egg whites can be an excellent choice for those looking to lose weight.
CONCLUSION: One large egg contains 4g of protein and only 17 calories (less than a boiled or whole fried egg), making it a good food for people trying to lose weight.
Eggs used to be considered a controversial food due to their saturated fat and cholesterol content.
However, all the cholesterol and fat in an egg are found in its yolk, while the whites, on the other hand, consist almost entirely of protein.
For many years, this led to the assumption that egg whites were healthier than whole eggs. Now, however, research has shown that the cholesterol in eggs is not a problem for most people. Only for a small number of so-called "hyper-reactors" does consuming cholesterol slightly raise cholesterol levels in the blood.
These people have genes, such as the ApoE4 gene, that predispose them to high cholesterol levels. For such people with high cholesterol, egg whites are the best option.
In addition, since egg whites contain almost no fat, they are significantly lower in calories than whole eggs. They are well suited for those who are trying to reduce calories and lose weight.
CONCLUSION: Proteins are low in cholesterol and fat, so they can be used to reduce cholesterol intake and weight loss.
In general, proteins are a fairly safe product, but there are still some risks.
Although eggs are not dangerous for most people, allergies to them can occur.
Most often, an allergic reaction to eggs occurs in children who outgrow it by the age of five. An egg allergy is caused when the immune system incorrectly identifies certain proteins in an egg as harmful to a person. Mild symptoms may include rash, swelling, runny nose, itching and watery eyes. There are cases of stomach upsets, nausea and vomiting.
In rare cases, eggs can cause a severe allergic reaction - anaphylactic shock. It causes symptoms such as severe swelling of the throat and face and a spike in blood pressure, which together can be fatal.
Raw egg whites pose a risk of food contamination by salmonella bacteria ( Salmonella). Salmonella can be in the egg itself or in its shell, although modern farming and cleaning practices minimize this risk.
Cooking egg whites until they become firm also greatly reduces the likelihood of this problem occurring.
Raw egg whites can reduce the absorption of a compound called biotin, which is found in various foods. It is a water-soluble vitamin that plays an important role in energy production. Crude proteins contain a protein called avidin, which binds to biotin and stops its absorption.
In theory, this could be a real problem, but in reality you would have to eat a huge amount of raw protein to cause a biotin deficiency.
In addition, avidin in a hard-boiled or soft-boiled egg or in a fried egg does not give such a strong effect.
CONCLUSION: There are some risks in consuming raw proteins, including allergies, food contamination and biotin deficiency. For most people, however, these risks are quite small.
Proteins are rich in protein but low in calories, low in fat and cholesterol, which helps in weight loss.
Proteins can also be useful for those who need to consume a lot of protein, but also monitor the calorie content of their meals, for example, bodybuilders and athletes.
Compared to whole eggs, however, the whites are inferior in other nutrients. Whole eggs are loaded with vitamins, minerals, extra protein, and healthy fats.
And although eggs are high in cholesterol, recent studies have found no link between egg consumption and the risk of heart disease. The same tests found that eating one egg a day can even reduce the likelihood of a stroke.
Moreover, the nutrients found in eggs have been cited as one of the reasons why eggs are beneficial.
Yolks are rich in two important antioxidants: lutein and zeaxanthin, which prevent vision impairment and cataracts. They also contain choline, which most people don't get enough of.
Eating whole eggs will help keep you feeling full and you'll eat fewer calories.
In fact, research has shown that eating fried or boiled eggs for breakfast may be beneficial for weight loss, BMI and waist circumference.
However, if you are on a very strict low-calorie diet, have family history of heart disease and high cholesterol, then egg whites may be a healthier choice for you.
Bottom Line: Whites contain fewer calories relative to the calories in an egg, but they contain fewer of the beneficial nutrients found in the yolk.
Egg whites are a high-protein and low-calorie product.
For most people, however, there is little reason to choose the white over the whole egg, since the white and yolk together provide much more more useful elements.
Taking into account the above, people who need to limit cholesterol and are losing weight have a healthier option without the yolk.
Science-backed articles from the experts at Authority Nutrition.
| Product | Quantity | Squirrels | Carbohydrates | Fats | Points | Calories | |
| For additional items see the branded products section | |||||||
| Whole raw egg | 1 cup (4.86 large eggs) (243.0 g) | 30,6 | 1,9 | 24,2 | 9 | 347,5 | |
| 1 piece very large(56.0 g) | 7 | 0,4 | 5,6 | 2,5 | 80,1 | ||
| 1pc. huge (63.0 g) | 7,9 | 0,5 | 6,3 | 2,5 | 90,1 | ||
| 1 large (50.0 g) | 6,3 | 0,4 | 5 | 2 | 71,5 | ||
| 1 medium(44.0 g) | 5,5 | 0,3 | 4,4 | 2 | 62,9 | ||
| 1 small (38.0 g) | 4,8 | 0,3 | 3,8 | 1,5 | 54,3 | ||
| Protein raw egg | 1 cup (243.0 g) | 26,5 | 1,8 | 0,4 | 3 | 126,4 | |
| 1 large (33.0 g) | 3,6 | 0,2 | 0,1 | 0,5 | 17,2 | ||
| Raw egg yolk | 1 cup (243.0 g) | 38,5 | 8,7 | 64,5 | 21,5 | 782,5 | |
| 1 large (17.0 g) | 2,7 | 0,6 | 4,5 | 1,5 | 54,7 | ||
| 1/2 lb (227.0 g) | 35,2 | 2,6 | 58,1 | 19 | 687,8 | ||
| Frozen egg yolk with sugar | 1/2 lb (227.0 g) | 31,3 | 24,5 | 51,6 | 18,5 | 696,9 | |
| Whole fried egg | 1 large (46.0 g) | 6,3 | 0,4 | 7 | 2,5 | 90,2 | |
| Whole hard-boiled egg | 1 cup (136.0 g) | 17,1 | 1,5 | 14,4 | 5,5 | 210,8 | |
| 1 tbsp. (8.5 g) | 1,1 | 0,1 | 0,9 | 0,5 | 13,2 | ||
| 1pc. large (50.0 g) | 6,3 | 0,6 | 5,3 | 2 | 77,5 | ||
| Omelet from one whole egg | 1 tbsp. (15.0 g) | 1,6 | 0,1 | 1,8 | 1 | 23,6 | |
| 1 large (61.0 g) | 6,5 | 0,4 | 7,3 | 3 | 95,8 | ||
| Whole poached egg | 1 large(50.0 g) | 6,3 | 0,4 | 5 | 2 | 71 | |
| Soft-boiled egg | 1 cup (220.0 g) | 24,4 | 4,8 | 26,9 | 10 | 367,4 | |
| 1 tbsp. (13.7 g) | 1,5 | 0,3 | 1,7 | 1 | 22,9 | ||
| 1 large (61.0 g) | 6,8 | 1,3 | 7,4 | 3 | 101,9 | ||
| Dry whole egg | 1 small cup (85.0 g) | 40,2 | 4,2 | 34,8 | 13 | 504,9 | |
| 1 tbsp. (5.0 g) | 2,4 | 0,2 | 2 | 1 | 29,7 | ||
| Stabilized whole dry egg with low glucose content | 1 small cup (85.0 g) | 40,9 | 2 | 37,4 | 14 | 522,8 | |
| 1 tbsp. (5.0 g) | 2,4 | 0,1 | 2,2 | 1 | 30,8 | ||
| Egg White Dry Low Glucose Flakes | 1/2 lb (227.0 g) | 174,6 | 9,5 | 0,1 | 16 | 796,8 | |
| Dry egg white powder with low glucose content | 1 small cup (107.0 g) | 88,2 | 4,8 | 0 | 8,5 | 402,3 | |
| 1 tbsp. (14.0 g) | 11,5 | 0,6 | 0 | 1,5 | 52,6 | ||
| Dry yolk | 1 small cup (67.0 g) | 22,9 | 2,4 | 37,4 | 12,5 | 446,2 | |
| 1 tbsp. (4.0 g) | 1,4 | 0,1 | 2,2 | 1 | 26,6 | ||
| Duck egg whole raw | 1pc. (70.0 g) | 9 | 1 | 9,6 | 3,5 | 129,5 | |
| Whole raw goose egg | 1pc. (144.0 g) | 20 | 1,9 | 19,1 | 7 | 266,4 | |
| Whole raw quail egg | 1 piece (9.0 g) | 1,2 | 0 | 1 | 0,5 | 14,2 | |
| Whole raw turkey egg | 1 piece (79.0 g) | 10,8 | 0,9 | 9,4 | 3,5 | 135,1 | |
| Frozen egg substitute | 1 yaashka (240.0 g) | 27,1 | 7,7 | 26,7 | 10 | 384 | |
| 1/4 cup (60.0 g) | 6,8 | 1,9 | 6,7 | 2,5 | 96 | ||
| Liquid egg substitute | 1 cup (251.0 g) | 30,1 | 1,6 | 8,3 | 5 | 210,8 | |
| 1 tbsp. (16.0 g) | 1,9 | 0,1 | 0,5 | 0,5 | 13,4 | ||
| 11/2 fl oz (47.0 g) | 5,6 | 0,3 | 1,6 | 1 | 39,5 | ||
| Egg substitute powder | 1/3 ounce (9.9 g) | 5,5 | 2,2 | 1,3 | 1 | 44 | |
| 3/4 oz (20.0 g) | 11,1 | 4,4 | 2,6 | 2 | 88,8 | ||
| Frozen egg yolk with salt | 1/2 lb (227.0 g) | 31,8 | 3,6 | 52,2 | 17 | 622 | |
| Whole raw frozen egg | 1 piece 100 g (100.0 g) | 12 | 1,1 | 10,2 | 4 | 148 | |
| Frozen egg white | 1 piece 100 g (100.0 g) | 9,8 | 1,1 | 0 | 1 | 47 | |
| Protein powder | 1 piece 100 g (100.0 g) | 81,1 | 7,8 | 0 | 8 | 382 | |
| Soft-boiled egg, frozen | 1 piece 100 g (100.0 g) | 13,1 | 7,5 | 5,6 | 3,5 | 131 | |
Eggs are considered a dietary food, but the cholesterol found in the egg and its yolk can threaten the health of some people. Cholesterol-free egg whites are an alternative for those who are particularly sensitive to them. Proteins are also low in calories, 1 piece contains only 17! Eating protein provides your body with both the protein and vitamins it needs to keep your body healthy.
The main, abundant substance in egg whites is protein. The white of one large egg contains 3.6 g of protein, and almost 85% of the calories come from protein. Like other animal sources of protein, egg white contains all the essential amino acids that the body needs from food. These amino acids are used to make new proteins in cells and tissues, and some amino acids are needed to support the functioning of the nervous system. According to the Linus Pauling Institute, one egg white provides approximately 5% of the daily protein requirement (based on daily norm per 2000 kilocalories).
Eggs contain riboflavin, or vitamin B-2. Riboflavin is needed for healthy metabolism: this nutrient helps break down food and allows cells to produce energy. Riboflafin also activates enzymes that protect against hyperperoxides, a class of chemicals that generate toxic and cell-damaging free radicals. Adequate intake of vitamin B-2 activates enzymes in the liver so that liver cells can effectively rid the body of toxins. Egg whites provide 0.15 mg of riboflavin, which according to the Linus Pauling Institute is 14% and 12% of the daily requirement for women and men, respectively.
Eating eggs will also provide you with other essential vitamins in small quantities. Proteins contain very little vitamins B-3, B-5 and B-6, and an insignificant amount of vitamins B-1, B-9 and B-12. Together with riboflavin, these vitamins support metabolism and nourish tissues. Proteins also contain some choline, an important nutrient for the nervous system. However, egg whites do not make a big contribution to the body's production of these vitamins.
Pair proteins with other healthy and tasty foods. Try starting your day with baked egg whites - use a spoon to scoop out the insides of a tomato and stuff it egg white and finely chopped vegetables and bake until the eggs are ready. You can also combine egg whites with your favorite vegetables to make a healthy omelet frittata. Adding other foods to egg whites raises the overall nutritional value of your meal—tomatoes, spinach, and many other vegetables, for example, contain vitamins C and A, substances not found in egg whites.
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Eggs are a tasty and filling food that can help with weight loss. This dietary product is highly rated by professional chefs and healthy nutrition specialists.
Information about the effect of eggs on the body and the rules for their consumption will help you get the maximum benefit from food. Information about the calorie content of dishes will allow you to create the optimal menu and normalize your weight.
The popularity of the product is explained by its high taste characteristics and benefits for the body. In modern cooking, there are dozens of options for their preparation - from modest fried eggs to masterpieces of confectionery art.
Eggs are easy to digest and chemical composition rich in valuable elements and vitamins. This is one of the few components of the diet that is absorbed in almost 100% volume.
Several types of eggs are in demand among consumers:
One ostrich egg can feed a company of 10 people.
Let's figure out which egg is better, quail or chicken, together with Elena Malysheva in the program “Live Healthy”.
The energy value of eggs varies. Large size birds are not a guarantee high calorie content product. This is noticeable when comparing calorie content per 100 grams and per 1 raw egg:
The number of calories consumed will depend on the amount of egg mass eaten. We invite you to familiarize yourself with it, which is good for your figure, health and is allowed for people with diabetes.
White and yolk differ in composition and have different calorie content.
Liquid protein takes up most of the egg (about 60%). The name of the component gives a clear idea of its composition. Egg white (protein) is a complex of compounds of the same name mixed with water that determine the nutritional value of the product. In the human body, protein performs a construction function and ensures the development of muscle tissue.
Egg white contains minimal fat and is low in calories - 25 Kcal per 1 piece, or 60 Kcal per 100 g.
The yolk is half the size of the white. It contains more fat and has high energy value. The average calorie content of 1 piece is 75 Kcal, per 100 g – 375 Kcal.
The central part of the egg is a cluster of useful components. The composition of the yolk includes vitamins A, D, E, B, folic and nicotinic acid.
Among mineral substances, phosphorus and iron lead in quantity. Potassium, magnesium, calcium, zinc, and iodine are present in smaller volumes.
The uniqueness of eggs is explained by the presence of lecithin and niacin. These substances reduce the activity of bad cholesterol in the yolk and make the composition of the product as balanced as possible.
The rich mineral composition of proteins and yolks explains their high nutritional value.
Egg protein is essential for muscle development and recovery.
Due to their high content of vitamin A, phosphorus and iron, eggs help strengthen bones and teeth, increase the strength and elasticity of hair and nails.
Folic acid is responsible for the normal development of the fetus during pregnancy.
Vitamins D and E strengthen the immune system. Leticin and niacin reduce the risk of developing cancer and cardiovascular diseases, and prevent the accumulation of cholesterol on the walls of blood vessels.
B vitamins support performance, activate metabolic processes, and have a beneficial effect on the nervous system and mental activity.
The negative impact of eggs manifests itself in the case of their excessive and inattentive consumption. Things to consider:
In this video from the “Live Healthy” program, together with Elena Malysheva and her team of doctors, you will learn in what form it is better to eat eggs and why, how they are useful for our body.
Thermal cooking of eggs is a guarantee of the safety of the product purchased at retail outlets.
Adult men and women can eat 1-2 eggs per day. If you have high cholesterol or blood sugar, your diet should be limited to 2 pieces per week.
Eggs can be included in the menu for children over 1 year of age. At this age, a child can eat 1 yolk per week. Protein is a strong allergen, so it should not be offered to children under 3 years of age.
By the age of 5, a child’s diet can include up to 5 pieces per week.
There are 2 main categories of persons for whom poultry products are prohibited:
Cooking ensures easy digestion of food and maximum absorption of beneficial components.
Calorie content depends on the chosen cooking method. The nutritional value is affected by the duration of heat treatment and the list of ingredients involved in the recipe.
Boiled whites and yolks contain fewer calories than raw eggs. The longer heat treatment, the lower their energy value.
Calorie content fried eggs in the form of fried eggs or omelet depends on the fat content of the oil and additives: milk, cheese, smoked meats, mushrooms, vegetables.
Average energy values per 1 serving of 2 eggs:
The product is in demand internationally. “Egg” recipes are available in many national cuisines and present a wide selection of dishes - from breakfasts and salads to hot dishes and baked goods.
In cold appetizers, boiled whites and yolks are combined with sauces, vegetables, meat and fish ingredients. Egg salad will be a light or hearty dinner and will decorate the holiday table.
Thanks to the addition of eggs, soups and cabbage soup acquire richness and thickness. Sometimes egg mixture added to the broth in liquid form. In other cases, chopped boiled whites and yolks are poured into the finished soup and act as a decorative element.
The main hot dishes are European casseroles, Russian stuffed “nests” of vegetables and meat. The star of Caucasian cooking is Adjarian khachapuri, golden-brown bread cakes with cheese and an egg “core.”
In confectionery, a boiled egg serves as a filling for pies. Protein is the main ingredient for airy meringues. Croutons dipped in egg are a breakfast favorite for both adults and children.
In drinks, the egg mixture acts as a natural thickener and is an alternative to dairy additives.
Kaisermelange (“imperial mixture”) is a type of Viennese coffee with loose yolk and honey.
Popular options for dishes with added eggs and their energy value:
| Dish | Calorie content per 100 g. |
| Cold appetizers | |
| Egg with mayonnaise | 194 |
| Eggs with red caviar | 174 |
| Salad with tuna and mayonnaise | 270 |
| Salad with cucumber and sour cream | 70 |
| First courses | |
| Cabbage soup with sorrel | 36 |
| Chicken broth soup | 40 |
| Beetroot | 37 |
| Okroshka | 75 |
| Hot dishes | |
| Cauliflower with egg | 100 |
| Khachapuri | 200 |
| Meat nests with eggs | 180 |
| Gratin ( vegetable casserole with cheese) | 110 |
| Baking, desserts, drinks | |
| Pie with egg and onion | 290 |
| Meringue | |
| Wheat croutons with egg | 195 |
| Eggnog (whites and yolks shaken with wine and sugar) | 90 |
| Viennese coffee with yolk | 50 (for 1 cup) |
The high nutritional value of eggs with a low calorie content determines their full presence in a healthy diet.
This is a common component of a diet menu for weight loss. They help avoid nutritional deficiencies under dietary restrictions. The product provides a feeling of fullness for a long time and helps you survive until your next meal without unhealthy snacks. We invite you to find out which egg is the main component.
In a diet aimed at weight loss, eggs can be present in several forms:
Flour dishes and confectionery with the addition of eggs should be excluded. They are saturated with sugar and fast carbohydrates, which quickly settle on the body in the form of fat deposits.
When losing weight, it is important to monitor the amount of fat in your diet. The norm is about 1 g of fat per 1 kg of weight; when losing weight, it can be reduced to 0.7-0.9 g per kg of body. There is no point in cutting back any more, it will no longer be good for your health.
Avoiding yolks will reduce the fat and calorie content of eggs to a minimum. Boiled proteins act as light dinner. Protein omelet without yolks is a dietary breakfast. Athletes often eat omelette without proteins during the so-called “cutting” period: during the period when they want to reduce the percentage of fat so that the muscles look more prominent. By the way, we have articles on drying and.
A good side dish option - green salad, pepper, broccoli, asparagus. These vegetables are rich in fiber, which helps quickly remove egg cholesterol from the body.
The characteristics are subject to the requirements of state standards. The shells of eggs that go on sale must be marked with letters and numbers. What does it mean?
The degree of freshness is the main difference between products of categories “D” and “C”. Diet eggs“Older” 7 days mechanically go into the category of canteens.
The taste and quality of eggs do not depend on their size and shell color.
In the store you should pay attention to 2 points:
At home, eggs should be stored away from substances with strong odors. The optimal temperature is from 0 to 5°C.
You will learn about the freshness of eggs and beneficial properties from this talk show “About the Most Important Thing” with Sergei Agapkin and Doctor of Medical Sciences, leading researcher, professor of the Federal State Budgetary Institution of Science “Federal Research Center for Nutrition and Biotechnology”, doctor of the highest category, Alla Vladimirovna Pogozheva.
Questions about cooking usually revolve around the time needed to get the egg to the desired consistency.
2 rules that apply to all recipes:Cooking in salted water will prevent the shell from cracking and the protein from leaking out.
Cooking options:How to do: the raw product is placed in boiling water and cooked for 1 minute. After this, the fire is turned off, and the egg is cooked in the same liquid for 7 minutes.
How to do: a raw egg is placed in cold water and placed on fire. After the liquid boils, the cooking process takes 4 minutes.
How to do: After the water boils, the egg cooks for about 7-8 minutes. Cooking for too long (more than 10 minutes) will worsen the taste of the dish and complicate the process of digestion in the stomach.
Eggs are a unique food that combines availability with pleasure and benefits for the body. Both picky kids and brutal men who prefer hearty food. Low-calorie and nutritious eggs will enrich your diet with valuable elements and help you acquire a slender silhouette.
Eggs have a fairly low calorie content, but at the same time saturate the body for a long time. Many famous actresses and models use the egg diet to lose extra pounds in the shortest possible period. The product contains a lot of calcium and protein; these products are beneficial for the body, but do not cause any harm to the figure.
The protein in the composition is an excellent building material for muscles, which is why the egg diet is also used by athletes. Still, many girls are interested in how many calories are in 1 piece. boiled egg, and whether this product can be eaten every day. We will take a closer look at the calorie content of a boiled egg, and in addition we will tell you in more detail how often the product can be used as food.
yandex_ad_1 Calorie content of soft-boiled and hard-boiled eggs
The energy value of the product will ultimately depend on the weight of the egg, as well as the method of preparation. Now it’s worth figuring out how many calories 1 piece contains. boiled egg, and also talk a little about the calorie content of the raw product.
100 grams of a raw egg contains about 160 kcal, but if you take a regular chicken egg, its weight varies from 40 to 60 grams.
It turns out that the average calorie content of the product in its raw form is approximately 80 kcal. Moreover, the yolk contains significantly more calories than the white. Studies have shown that the calorie content of protein is three times lower than that of yolk. It turns out that the yolk contains about 60 kcal, and the white contains only 20 kcal.
When the product is exposed to high temperatures, the calorie content begins to change; a boiled egg has a slightly higher energy value than a raw one.
There are several options for processing a chicken egg: it is hard-boiled, poached, boiled in a bag and soft-boiled, each option has a different calorie content:
Hard-boiled egg. This product contains about seventy kilocalories, with only seventeen of them coming from the protein, the rest is contained in the yolk.
Soft-boiled egg. The calorie content of such an egg does not change, it remains the same as that of the raw product. At the same time, the white and yolk retain all the useful substances.
Poached egg. This dish is prepared in just a couple of minutes in hot water and vinegar. Only the white is cooked, which prevents the yolk from spilling out, so the egg retains all its beneficial properties. The calorie content of one egg is about eighty kilocalories.
It is worth noting that when frying an egg in vegetable oil, its calorie content increases significantly.
In this case, one hundred grams of the product will contain more than two hundred calories. This egg is not used in dietary nutrition at all. Yolk is not recommended for use in dietary nutrition, or its use is limited to a minimum.
Still, the product is quite useful, it contains calcium, proteins, vitamin components, carbohydrates, manganese, various fats, zinc and iron. You can note a list of other microelements, but there are not as many of them in the yolk as the substances described above.
yandex_ad_2 Norm of eggs for dietary nutrition
We have already figured out how many calories are contained in 1 piece. boiled egg, now it’s worth figuring out how much you can consume the product so as not to harm your health and figure. According to statistics, a healthy person should eat about three hundred eggs a year.
If a person suffers from high cholesterol, then he is allowed to eat no more than two boiled eggs per week. The same amount should be followed when eating on a diet, but it is advisable to exclude the yolk from the menu, leaving only the white of a chicken egg.
Eggs contain a large amount of vitamins and minerals. The yolk contains the rare element choline (vitamin B4). They are being prepared in various ways, but they are most useful when boiled. How much BJU is contained in a boiled egg? How much does it weigh on average and what is its calorie content?
When you need a quick snack, eggs will help out.
Why is the product called low-calorie, how many calories does it contain, what is the ratio of BJU? The calorie content of 100 g of a medium-sized raw chicken egg is 144-160 kcal, which corresponds to 40 g of meat or 200 ml of milk. Weighs 1 piece. 35-75 g, it all depends on the category.
| Category | Weight, g |
| Higher | 75 |
| Selected | 65-75 |
| First | 55-65 |
| Second | 45-55 |
| Third | 35-45 |
How much does a protein weigh? Protein in an egg, depending on the category - 23-46 grams, as a percentage - 56%. It is almost completely absorbed after heat treatment. The protein contains an essential amino acid – methionine, which helps synthesize adrenaline. The body cannot produce this substance on its own.
Eggs are not only tasty, but also healthy
Egg white contains no fat - it is 87% water. It contains lysozyme, a bactericidal substance that disappears when the product spoils. Energy value – 47 kcal per 100 g.
Chicken egg composition:
This combination of fats is found only in salmon varieties of fish. The product contains various vitamins - E, K, folic acid, retinol, B vitamins. The content of minerals is also high - iron, lecithin, calcium, choline. Thanks to the unique vitamin composition chicken eggs improve memory function, normalize the production of sex hormones. Choline cleanses the liver of toxins, vitamin D maintains optimal levels of calcium and phosphorus.
In addition to chicken eggs, quail eggs are often eaten. The quail product contains much more vitamins and microelements than the chicken product. The ratio of BZHU and calorie content in both types of eggs is approximately the same.
What substances are in quail eggs more:
Quail eggs are not susceptible to diseases, so they can be safely consumed not only boiled, but also raw. The product is used in therapeutic nutrition for diseases of the stomach and intestines, anemia, anemia, and bronchial asthma. Despite their small size, they are considered an effective preventative against colds and hypertension. Boiled egg Quails are recommended to be consumed regularly by pregnant women to eliminate signs of toxicosis and the threat of miscarriage.
Raw or cooked - there is constant debate on this topic. Eating a cooked product is healthier and safer - the protein is immediately absorbed and participates in the construction of new cells and antibodies. Raw eggs take a long time to process and can cause the development of serious diseases.
What is nutritional value soft-boiled eggs? The calorie content of a boiled egg is the same as a raw one - approximately 70 kcal. The yolk contains 55 kcal, the white accounts for only 25 kcal. A hard-boiled egg contains 50 kcal.
The taste of an egg depends on how long it takes to cook it.
You cannot cook for more than 10 minutes - the yolk will acquire an unpleasant green tint, and the white will begin to release hydrogen sulfide.
In order to fully preserve the fatty acids in the yolk, it is better to put the dietary product in boiling water for 1 minute, then turn off the heat and wait 5 minutes. After such heat treatment, the yolk remains liquid and the white remains elastic.
When fried, the ratio of BJU in the product is not so optimal - it contains more calories and fats, and along with overcooked oil, substances enter the body that provoke the growth of cancer cells.
The optimal combination of BZHU in the product allows you to effectively use it as a means for weight loss. Nutritionists recommend starting the morning with 2 pcs. hard-boiled eggs - such a breakfast energizes you for a long time, provides a person with all the necessary substances, which allows you to reduce the number of calories by 400 kcal per day.
Doctors recommend that older people eat 1 egg a day to avoid cataracts - the product contains carotenoids, which prevent the development of dystrophic changes in the retina. With regular use, the aging process slows down, the risk of developing heart and vascular diseases, and the appearance of various types tumors.
Women need to eat 6 units of the product per week to prevent the development of breast cancer, strengthen hair and nails, and improve the functioning of the nervous system. Eggs are also indispensable for athletes - they help in short terms build muscle mass even during intensive weight loss.
Eggs are especially beneficial for the beauty and health of women
Egg dishes are contraindicated for children under 12 months of age, as they contain a high content of allergens. After a year, provided there are no allergies, they should definitely be included in the children's diet, which will help make the muscles strong and the teeth strong. People with high cholesterol should limit the amount of egg dishes in their diet - no more than three servings per week.
Boiled eggs are included in various dishes. They go well with herbs, vegetables, cheese and meat.
