How many calories are in one gram of protein?

- we will talk about this in this article.

There is probably no person today who has not eaten chicken eggs at least once in his life. Since childhood, we have been familiar with their taste and we eat their dishes on both cheeks. However, today eggs of other birds are also widely used in the daily menu of modern Russians: ostrich, quail, even goose, duck, and so on. Some peoples even eat such exotic foods as the eggs of certain reptiles, namely some species of turtles. From ancient times to this day, eggs have been an indispensable attribute of the food system. This is due to the fact that the product contains a large amount of natural trace elements, minerals and vitamins. Thanks to its unique composition, the body absorbs chicken eggs by 97%. An egg consists of white and yolk. The yolk is a combination of cholesterol, fats and proteins. Protein is a mixture of protein (no more than 10%) and water.

How many calories are in an egg

The easiest way to prepare eggs is to simply boil them, and the benefits are obvious. Boiled eggs are often a staple of the diet as they are low in calories but still provide the body with essential energy and nutrients. When a person has a goal to lose weight, or, on the contrary, to gain weight, then every calorie counts. Therefore, controlling your own diet is of paramount importance. The number of calories in eggs is greatly influenced by the way it is prepared. Naturally, fried food will be more satisfying and contain more calories, since it is cooked in oil. But boiled eggs differ in how they are cooked: hard-boiled, soft-boiled, and so on.

Calorie content of one boiled chicken egg

is 70 kilocalories. A boiled egg is not much different in composition from a raw egg; it is also rich in minerals, proteins, fats and carbohydrates. At the same time, the taste improves significantly, and if you add a few spices, it’s already a complete dish. Before cooking, it is necessary to thoroughly rinse the product with running warm water. Next they are boiled in boiling water. The duration of cooking depends on how you want to cook the eggs: if hard-boiled, then 6-7 minutes; if “in a bag”, then 4-5 minutes; if soft-boiled, then 1-2 minutes. If you want the egg yolk to retain maximum nutritional qualities and beneficial fatty acids, then use the following frying method: boil water and lower the egg into it, turn off the gas and leave for 5-6 minutes. As a result, the white will become solid, but the yolk will be liquid. It is best not to overcook the product, otherwise the yolk will lose its taste and acquire a green or gray tint, and the white will become more viscous. In order to remove the shell later, after cooking you need to immediately immerse it in cold water.

Calorie content of 1 hard-boiled egg

Hard-boiled eggs are a real storehouse of pure protein. If your goal is to gain mass, like most athletes, then this should be your must-have breakfast, lunch and dinner item. Natural fats, mono- and polyunsaturated, are also very beneficial for the whole body. The content of vitamins and biologically active substances is high: vitamins B, H, PP, magnesium, calcium, sodium, phosphorus and so on. 100 grams of product contains 160 kilocalories, while one egg weighs, on average, 50-60 grams.

Soft-boiled egg. Calorie content

We have already found out that soft-boiled eggs take 4-5 minutes to cook. 100 grams of this product provides 159 kilocalories. It is important to note that during cooking, most of the beneficial properties are retained, and the chemical composition remains virtually unchanged. It is believed that soft-boiled eggs lift your spirits and suppress apathy and fatigue. In addition, the functioning of the liver, cardiovascular system, and biliary tract is normalized. The risk of developing cancer and gastrointestinal diseases is significantly reduced. And the high calcium content strengthens bones, hair and nails.

It is recommended to only consume domestic eggs raw when you are sure that the bird is not sick. Otherwise, raw eggs can become a source of infectious diseases and poisoning. Raw eggs are rarely used when the goal is weight loss. Also, do not overdo it with this product. One, maximum two in 2-3 days, nothing more. Calorie content per 100 grams is 159 kcal. If we talk about the ratio of proteins, fats and carbohydrates, it looks like this: 13 grams to 11.4 grams to 0.1 grams. On average, one medium raw chicken egg provides 70-75 kcal, a large egg - 80-85 kcal, and a very large egg - 90-95 kcal. However, this is a very arbitrary division.

How and why calorie needs are calculated

Energy requirements depend on the following factors:

• age;
• floor;
• height and weight;
• Nature of activity.

The average daily requirement for women is 2000 kcal, for men – 2500 kcal.

The required number of calories for a particular person is calculated according to the following algorithm:

1. Determination of the basic level of exchange.
2. Correction based on gender.
3. Activity coefficient.
4. Recalculation for weight loss or weight gain.

Determining the basic level of exchange

The calculation is carried out using regression equations:

E=M*10+ H *6.25-4.92* T

Where E is energy requirement, kcal; M—weight, kg; H—height in cm; T—age years. For a person aged 30 years, height 170 cm, weight 70 kg per day, 70 * 10 + 170 * 6.25-4.92 * 30 = 1615 kcal are required.

How many calories are in scrambled eggs

Scrambled eggs are a real lifesaver for many housewives. Millions of people around the world prefer to eat this dish for breakfast. Every day for most compatriots begins with delicious, appetizing, fried eggs. Today there are a huge variety of recipes for preparing the dish, and each nation prepares it in its own special way. Some people prefer to add hot spices, others herbs and spices, and some even generously sprinkle the plate with powdered sugar before serving. But one thing remains the same in all recipes - this is the main ingredient, namely the eggs themselves. The calorie content of the dish is slightly higher than that of hard-boiled or soft-boiled eggs. Therefore, if you are trying to lose weight, it is better to give up fried eggs and fried eggs. But if, on the contrary, you are striving to gain weight, then this is a great start to the day. The calorie content of the finished dish depends largely on what additional ingredients you use and what you cook with. If you fry in a regular frying pan in vegetable oil, 100 grams of the product will provide about 125 calories. The best result and optimal boost of energy for the whole day can be obtained after scrambled eggs from two eggs, in this case the number of calories will be 250. A dish such as an omelet is also very popular. If you are trying to lose weight, it is better to opt for an omelette made from proteins; this calorie content is equal to 130 calories per 100 grams of the finished dish. Protein omelet is very popular among followers of low-calorie diets.

Calorie table for chicken eggs

As we found out in this article, in any condition, chicken eggs retain their beneficial properties and nutritional composition and contain all the necessary substances. But the calorie content directly depends on how the eggs are cooked. The table below shows the number of calories in each type.

Calorie table for different types of eggs

I would also like to note that ostrich eggs are higher in calories. They contain 118 kilocalories per 100 grams of product. A raw quail egg contains about 20 kilocalories.

Calorie content and nutritional value of chicken eggs

Just a decade ago, eggs were considered an unhealthy product, which were allowed to be consumed no more than once a week. Now views have completely changed and the number of eggs allowed per week has increased significantly.

The egg is the basis of life. The substances contained in it are almost completely absorbed by the body. So one egg a day can satisfy the body’s need for proteins, vitamins and microelements. It contains essential amino acids, macro and microelements - calcium, potassium, phosphorus, magnesium, sodium, chlorine, sulfur, iron, zinc, iodine, copper, manganese, chromium, fluorine, molybdenum, boron, cobalt. Eggs are rich in vitamin B (B1, B2, B3, B6, B9, B12); they also contain vitamins E, C, D, A, H, PP, K.

Eggs strengthen vision, are natural antioxidants, improve the function of the cardiovascular system, strengthen hair, teeth and skin, bones; help in the prevention of eye diseases; reduce the risk of breast cancer in women by a quarter. And among other things, it is also a very healthy dietary product, containing a minimal amount of calories, satisfying and nutritious, which is used in many diets. Well, the cholesterol they contain will not harm your health if you eat no more than one or two eggs a day.

The weight of one egg ranges from 45 to 65

g, with the shell accounting for 10% of the weight.
Thus, the calorie content of one peeled egg will average from 60 to 80 calories.
The calorie content of eggs practically does not depend on the method of preparation (boiled, soft-boiled, hard-boiled). However, the calorie content of the fried egg should be added to the calorie content of the oil used.

Table of calorie content and nutritional value of chicken eggs.

100 grams contain the following micro and macro elements:

Iron 2.5 mg, Zinc 1.11 mg, Iodine 20 mcg, Copper 83 mcg, Manganese 0.029 mg, Selenium 31.7 mcg, Chromium 4 mcg, Fluorine 55 mcg, Molybdenum 6 mcg, Cobalt 10 mcg, Calcium 55 mg, Magnesium 12 mg, Sodium 134 mg, Potassium 140 mg, Phosphorus 192 mg, Chlorine 156 mg, Sulfur 176 mg

contain the following vitamins:

Vitamin A 0.25 mg, Vitamin PP 0.19 mg, Vitamin E2 mg, Beta-carotene 0.06 mg, Vitamin A (RE) 260 mcg, Vitamin B1 (thiamine) 0.07 mg, Vitamin B2 (riboflavin) 0 .44 mg, Vitamin B5 (pantothenic) 1.3 mg, Vitamin B6 (pyridoxine) 0.14 mg, Vitamin B9 (folic) 7 mcg, Vitamin B12 (cobalamins) 0.52 mcg, Vitamin D2.2 mcg, Vitamin E (TEQ)0.6 mg, Vitamin H (biotin)20.2 mcg, Vitamin K (phylloquinone)0.3 mcg, Vitamin PP (Niacin equivalent)3.6 mg, Choline 251 mg

Eggs are used in the following diets: egg diet, Pierre Dukan diet, Kremlin diet, Anita Tsoi diet, Maggi egg diet, etc.

See also: calorie content of meat

©Nika Sestrinskaya - especially for the site fotodiet.ru

fotodiet.ru

How to boil eggs correctly: recipes

Here are some tips on how to properly boil eggs:

• Eggs straight from the refrigerator should be boiled in cold water, while eggs at room temperature can be boiled in hot water, which in turn will speed up the cooking process.
• Water should cover the eggs by 1-1.5 cm.
• After cooking, they must be cooled sharply in cold water; with this trick, we greatly simplify the process of cleaning the shells.
• The cooking speed does not depend on the intensity of the fire. Cooking should take place over medium heat, and exactly the time corresponding to the type of preparation.

Here are three ways to boil eggs:

But a nutritionist gives you an alternative: Instead of using oil, butter or margarine to fry an egg, use water! “Put half a finger of water in the pan and when it starts to cook, break the egg and fry the normal way,” says Fabiana.

Thus, by frying an egg, its calories return to the original 75, which is equivalent to the calories of a boiled egg. Nothing beats filling your omelette with tomatoes, onions, carrots, zucchini, chacha and so many other options of chopped or grated vegetables. "This is a great way to make your omelette healthier and more nutrient-dense," says nutritionist Fabiana Marangoni.

What you should know: Look for a good brand of beans. Baked meat contains much more protein than other types of foods. Many people are surprised that baked meats are low in fat. What you should know: Pay attention to the labeling of nitrites and nitrates, which can become carcinogenic when exposed to heat.

Roasted Turkey Breast

What you need to know: Look for low-sodium pepperoni brands. There is almost no cooked turkey fat, most of it is just protein for your muscle mass. You can put it on your sandwich. What you need to know: Avoid brands with a lot of salt, sugar or other types of flavorings that are harmful to your body.

• Soft-boiled eggs - cooking time - 3 minutes (runny yolk and soft white)
• Eggs in a bag - cooking time - 4-5 minutes (hard white and soft yolk)
• Hard-boiled eggs - cooking time - 7-9 minutes (hard white and hard yolk)

Chicken egg (hard-boiled)

Calories, kcal: 160 Proteins, g: 12.9 Fats, g: 11.6 Carbohydrates, g: 0.8
The chicken egg has entered our diet like bread and water. It is calorie-free, contains many useful vitamins and minerals, and the yolk contains much-needed choline. Eggs are boiled to varying degrees of readiness: from soft-boiled eggs to hard-boiled eggs. A hard-boiled chicken egg is an egg that has been heat-treated for about 8-9 minutes.

Calorie content of a chicken egg (hard-boiled)

The calorie content of a hard-boiled egg is 160 kcal per 100 grams of product.

Composition and beneficial properties of chicken eggs (hard-boiled)

A chicken egg contains 11.6 grams of fat, of which 3.5 grams are monounsaturated fat, which is very healthy for the heart, 1.7 grams are polyunsaturated fat, and only 2 grams are saturated fat (caloric content). This combination can only be found in salmon fish and mackerel. However, chicken yolk contains 139 mg of cholesterol.

Hard-boiled chicken eggs do not lose their beneficial properties. The longer an egg is cooked, the less digestible it will be. Hard-boiled eggs require 3 hours of digestion time.

How long to boil hard-boiled eggs

First of all, you need to pour cold water into a small saucepan so that the water exceeds the eggs by 1 cm. Then quickly but carefully, using a tablespoon, lower the eggs into the water one at a time. It is better to start boiling eggs in cold water, this way there will be fewer bursting eggs. It’s better to salt the water, then the eggs won’t burst at all.

Then turn on the timer and cook the eggs until the water boils over high heat, after the water boils, reduce the heat and leave the eggs to cook for another 7-8 minutes. If you place eggs in already boiling water, be sure to add salt to the water and cook the eggs for 8-9 minutes. With this method, the yolk will be exactly in the middle of the egg and the sliced ​​egg will look smoother.

Eggs should not be boiled for more than 10 minutes. The yolk turns greenish, and the egg whites emit a foul-smelling gas - hydrogen sulfide.

Hard-boiled chicken eggs in cooking

Hard-boiled eggs are eaten immediately or used for salads, sandwiches, appetizers, and soups.

calorizator.ru

Energy value of one chicken egg

The nutritional value of a product is a set of product properties that are necessary for human physical needs. Products that have great nutritional value contain many useful substances that humans need. They are beneficial to the body and are easily digestible.

Nutritional value of 1 chicken egg: 12.7 grams of protein, 10.9 grams of fat and 0.7 grams of carbohydrates, this is calculated for 100 grams of product. An egg whose energy value is such that it replaces milk - two hundred grams, and meat - fifty. It is very nutritious and contains only animal protein.

Chicken egg (soft-boiled)

Calories, kcal: 159 Proteins, g: 12.8 Fats, g: 11.6 Carbohydrates, g: 0.8
Eggs are firmly established in the human diet. In most countries, people eat eggs the next morning, soft-boiled, hard-boiled, in a bag, or simply fried. A soft-boiled chicken egg is an egg boiled for 3-4 minutes.

Calorie content of soft-boiled egg

The calorie content of a chicken egg (soft-boiled) is 159 kcal per 100 grams of product. When boiled, an egg practically does not lose its beneficial properties and its calorie content does not change.

Composition of a soft-boiled chicken egg

A chicken egg contains 12 essential vitamins, with the exception of vitamin C, as well as minerals and essential amino acids necessary for the human body (calorifier). A soft-boiled egg contains all the same vitamins and minerals as a fresh egg. And these are vitamins: groups B, A, E, D, PP, H and useful elements - calcium, magnesium, sodium, zinc, iron, manganese, selenium, phosphorus and others.

Beneficial properties of soft-boiled chicken eggs

A chicken egg helps fight bad mood and fatigue, normalizes the functioning of the liver and bile ducts, and also prevents the development of cardiovascular diseases and cancer.

The presence of calcium in eggs improves the condition of nails, hair and the entire skeletal system.

How to cook a soft-boiled egg

A soft-boiled egg can be cooked in two ways.

Method one:

Place the washed eggs in cold, salted water, wait for the water to boil and cook the eggs for 3-4 minutes.

Method two:

Place the eggs in a saucepan and pour boiling water over them until the water covers them. Add salt to the water and cook for 2-3 minutes.

The white of an egg cooked in this way does not harden and thickens into a delicate white mass, while the yolk remains semi-liquid. If you like a very runny yolk, then you need to cook for no more than 1 minute.

Soft-boiled eggs should only be served hot.

calorizator.ru

Wanting to correct our figure and lose weight, we resort to various methods: we go on a diet, adhere to proper nutrition, play sports, and finally count calories in food. By the way, it is precisely reducing the number of calories consumed daily that will help us lose excess weight. Let's talk about a product such as an egg, as well as its calorie content.

Calories Protein. Chemical composition and nutritional value.

Nutritional value and chemical composition of "Protein".

The energy value of Protein is 120 kcal.

• oz = 28.35 g (34 kcal)
• lb = 453.6 g (544.3 kcal)

Primary source: USDA National Nutrient Database for Standard Reference. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

How many calories are in a chicken egg

How many calories are in a boiled egg

To begin with, we note that eggs are considered not a particularly high-calorie product. A chicken egg contains on average 157 kcal per 100 grams of product. Let's consider separately how many calories are in the egg white and in its yolk. Protein contains approximately 44 kcal per 100 g of product. Accordingly, the yolk contains three times more.

To determine exactly how many calories are in 2 eggs, in 1 egg, that is, individually, you need to weigh the boiled egg without the shell. The fact is that the weight of eggs varies from 35 to 75 grams.

Approximate calorie content of one chicken egg:

• 1 small egg - 70 kcal;
• 1 medium egg - 80 kcal;
• in 1 large egg - 90 kcal.

The yolk of one egg will contain approximately 50 kcal, and the white will contain 17 kcal.

How many calories are in a raw egg?

The calorie content of a raw egg is no different from the calorie content of a boiled egg. However, a raw and soft-boiled egg will contain slightly more calories than a hard-boiled egg. If you want to control the nutrients you get from food, read more about what is contained in foods, and in particular the article Composition of Eggs.

If you compare a raw egg with scrambled eggs, frying increases the number of calories in the egg, since salt and vegetable oil are added to the dish. One medium fried egg will contain approximately 125 kcal.

Chicken egg white: BJU

Chicken protein contains 87% water, 11% protein, 1% carbohydrates and 1% minerals. The BJU of a chicken egg without a yolk is much smaller. This is what makes it an incredibly valuable source of low-calorie proteins. Calorie content and nutritional value of a medium-sized chicken egg excluding yolk:

• Kilocalories (per 100 g) - 52.
• Proteins - 11 grams.
• Fats - 0.
• Carbohydrates - 0.

Egg whites contain the correct proportions of essential amino acids, including methionine, which the human body cannot produce. It is methionine that plays a big role in the synthesis of creatine, adrenaline, and promotes the active action of vitamins and enzymes. At the same time, if there is insufficient amount of methionine and vitamin B12 in the body, problems in the functioning of the nervous system are observed.

How many calories are in one boiled and raw egg. and how much is in one quail

Tata

An egg is often our every day breakfast. It is one of the most popular sources of protein (protein) and micronutrients. It is a good alternative to meat and fish. But, when compiling your daily diet, you need to take into account the calorie content of the egg. The yolk contains 3 times more calories than the white.

Eggs are relatively low in calories. How many? About the same amount as a small banana. The sizes of chicken eggs vary, so you can calculate its average calorie content per 100 grams of eggs. This is 157 Kcal.

One raw egg contains 80 kcal (proteins - 13 g, fats - 10 g, carbohydrates - 1 g).

One boiled egg contains 79 kcal.

The calorie content of eggs fried in sunflower oil increases sharply. How many? As much as 120 Kcal.

A soft-boiled egg contains 50–60 kcal. If this egg is not purchased, but homemade, then approximately 70 Kcal.

Quail eggs are much smaller in size than chicken eggs, but their calorie content is quite high. Per 100 grams of eggs there are 168 kcal (proteins - 12 g, fats - 13 g, carbohydrates - 0.6 g). Quail eggs contain several times more potassium, iron, vitamins B1 and B2 than chicken eggs. They are especially useful for the development of children's mental abilities and the likelihood of allergies to them is very low.

100 gr. cheese contains 360 kcal

Tatiana Shulyak

Michael

Kcal/100g Boiled eggs 147 kcal Cheddar cheese 406 kcal (which one you need is not clear) Quail egg 168 kcal

Calories, kcal:

Proteins, g:

Carbohydrates, g:

Eggs are common and traditional food products; chicken eggs are considered the most common. Laying hens lay one (less often two) eggs once a day, the healthiest ones are eggs from young domestic chickens; they are small in size, but have a pronounced “eggy” taste.

Chicken egg calorie content

The calorie content of a chicken egg is 157 kcal per 100 grams of product. It should be borne in mind that the average weight of one egg varies from 35 to 75 g, so the calculation of calories will be appropriate.

Damage to chicken eggs

The main harm of chicken eggs is the possible presence of a dangerous microbe in them - salmonella, which causes salmonellosis, which causes serious intestinal inflammation, blood poisoning and paratyphoid fever. Excessive consumption of boiled eggs can cause digestive problems and constipation.

The chemical composition of a chicken egg contains more than ten basic vitamins - , vitamins ( , ), and , as well as almost the entire periodic table of chemical elements - , and , and , boron and , and titanium, silicon, and aluminum, and . Eggs contain a lot of iron, but it is not absorbed very well from eggs, so it is better to use meat and liver as a source of iron. At the same time, if you drink eggs raw, they also interfere with the absorption of iron from other foods.

A chicken egg consists of white and yolk. - supplier of natural, easily digestible protein; on average, protein contains 10 g per 100 g of egg white. contains fat-soluble vitamins and cholesterol.

Chicken egg yolk contains a high amount of fat, but these are mainly polyunsaturated fatty acids and monounsaturated fatty acids, saturated fatty acids account for a smaller % of the content:

Polyunsaturated fatty acids:

• Linoleic acid – 16%
• Linolenic acid – 2%

Monounsaturated fatty acids:

• Palmitoleic acid – 5%
• Oleic acid - 47%

Saturated fatty acids:

• Palmitic acid – 23%
• Stearic acid – 4%
• Myristic acid – 1%

One egg contains about 130 mg of choline. Choline, which is part of the yolk, regulates the amount of fat and cholesterol in the body.

, which is part of a chicken egg, improves blood supply to the brain, which improves memory and prevents the development of sclerosis (calorizator). Even egg shells, washed, cleared of films and dried, are a very useful product for strengthening bones and stimulating hair growth.

The cholesterol content of eggs reaches 570 mg. Cholesterol is found only in the yolk and it is considered the least harmful because it is balanced by lecithin, which in turn is necessary to nourish nerve cells.

In terms of nutritional value, an egg replaces two hundred grams of milk and fifty grams of meat. Chicken eggs must be consumed several times a week; they are almost completely absorbed by the body (97-98%), without clogging the intestines with unnecessary toxins. Although eggs are considered a very nutritious food, they do not make you gain weight. Moreover, they are often included in therapeutic diets.

Egg and cholesterol

A healthy person is allowed to eat 1 egg per day. If a person has high cholesterol levels in the blood, then nutritionists recommend eating 2-3 eggs per week.

Categories of chicken eggs

Chicken eggs sold from poultry farms are labeled depending on the shelf life and weight of an individual egg. Usually on the packaging we see a letter and a number, or two capital letters, let’s find out what they mean.

The first sign indicates the shelf life of the product:

• D - dietary egg, sales period does not exceed 7 days,
• C - table egg, permissible sales period - 25 days.

By weight, chicken eggs are divided as follows:

• B - egg of the highest category, weighing 75 g and above,
• O - selected egg, 65-74.9 g,
• 1 - first category egg, 55-64.9 g,
• 2 - egg of the second category, 45-54.9 g,
• 3 - egg of the third category, 35-44.9 g.

Differences in chicken eggs in appearance

Chicken eggs, even in the same package, can look completely different - almost round and elongated, with a pronounced sharp tip or almost perfectly oval shape, white, cream, light brown, with dark spots, matte and glossy, smooth and rough to the touch . This does not in any way affect the quality and taste; usually white eggs are laid by white hens, and colored eggs are laid by hens of bright colors. Therefore, when choosing eggs of different colors, we first of all give preference to our aesthetic preferences. Eggs with two yolks are often found - scientists have not yet come to a clear conclusion whether this is a pathology or a common occurrence. When served on the table, such eggs are very impressive, and differ from ordinary ones in their enlarged shape.

There are several options for how to find out about the freshness of eggs. But knowing this thing that the longer the egg is stored, the lighter it becomes, we chose the simplest option - lower the egg into a glass of water. If the egg has sunk, then it is the freshest, 1-3 days since the chicken laid it, if the egg floats but does not rise high, then this means that the chicken laid the egg about 7-10 days ago. And if the egg remains floating on the surface of the water, the chicken laid such an egg more than 20 days ago.

Each egg is naturally covered with a film, which allows the eggs to be stored for a long time, so it is not recommended to wash it off before storing the eggs, but before the actual process of preparing the eggs, it is better to wash off the film with water.

Chicken egg and weight loss

Many have heard about the benefits of chicken eggs and their beneficial effects on the process of losing extra pounds. “Two boiled eggs for breakfast—no more excess weight”—a familiar slogan, right? If you think carefully, not everything is so simple. Let us remember that bodybuilders, who are critical of any product, during the period of “drying” the body, consume only proteins, ignoring the yolks, in order to get pure protein and get rid of cholesterol. Therefore, before you unconditionally believe in quick weight loss using chicken eggs alone, you need to understand whether it is so useful. However, there are ones that are based on the consumption of chicken eggs and lead to real weight loss.

Cooking chicken eggs

There is probably no product in nature or in our refrigerator that is simpler and more necessary than a chicken egg. Starting from raw eggs, which are drunk, seasoned with pepper and beaten into eggnog, to soft-boiled eggs, poached and hard-boiled. Fried eggs, simple omelettes, with baked goods and fillings, puddings and egg muffins, fillings for pies, meat rolls and pancakes, an indispensable ingredient in almost all your favorite salads, cold appetizers, desserts - meringues and almond cakes, addition to dough and colored eggs for Easter - the list can be continued indefinitely, because chicken eggs are a universal product that can be boiled, fried and baked in the oven, eaten raw and in any case, in addition to pleasure, they receive maximum benefits.

If you boil an egg, it is better absorbed by the body. Eggs are best cooked soft-boiled. But drinking raw eggs is useless; they are not absorbed by the body.

How long to boil chicken eggs

Chicken eggs are boiled for different times depending on what kind of egg you want in the end: boiled or. When cooking, you can add salt so that the egg does not leak out if it cracks. The time required for boiling eggs is given below:

• — 2-3 minutes;
• — 5-6 minutes;
• - 8-9 minutes.

You can learn more about the benefits and harms of eggs from the video clip of the TV show “About the Most Important Thing.”

Especially for Copying this article in whole or in part is prohibited.

A chicken egg is a universal nutritious product available to every person. It is a valuable source of high-quality protein and essential microelements.

Calorie content directly depends on the size of the eggs; one hundred grams of the product contains 158 kilocalories. One medium raw egg contains 70 calories. A large egg has 80 kilocalories, and a very large egg has 90 kilocalories. The calorie content of cooked eggs varies. A fried egg contains 125 kilocalories, assuming that it is cooked in vegetable oil. The calorie content of a hard-boiled egg is 50 kilocalories, and a soft-boiled egg is 70 kcal. The yolk contains three times more calories than the white. The calorie content of a quail egg (this product is becoming quite popular and is often sold in supermarkets) is 16-17 kilocalories. Its weight is about 10 – 12 grams.

Instructions: Calculation of KBZHU and calorie content of products

Ksenia Minakovskaya

Mar 3, 2020 · 6 min read

Having begun to pay attention to proper nutrition and keeping themselves in great shape, many are wondering how to balance their diet and calculate it without harm to their health. In this article, we will analyze the popular formulas for calculating calories and determine the most accurate one, tell you about the distribution of BZHU and determining the calorie content of ready-made dishes.

This indicator is responsible for the energy expenditure of our body to maintain its vital functions, which includes: breathing, metabolic processes and cognitive functions, heartbeat, sleep, hormonal levels and the functioning of internal organs. The calculation does not include the effectiveness of training or other active activities.

Figure 1. [1]

Basic calorie expenditure shows the state of your metabolism. This parameter is calculated using formulas, the most popular are Harris-Benedict, Katch-McArdle, Mifflin-Jeor. To determine the most accurate one, we will consider and compare the effectiveness of each of them.

Table 1.

The Mifflin equation is considered the most accurate formula , since it shows the result with smaller errors relative to body mass index (BMI/BMI) (Table 2). More detailed characteristics can be considered in the table below (Berardi, J., Andrews, R. 2020. Specialist in fitness nutrition. International Sports Sciences Association). In our project, we use exactly this formula so that the result is as accurate as possible and helps achieve our goals.

Table 2.

To calculate your BMR, use the Mifflin-Geor formula:

Women: (10 * weight, kg) + (6.25 * height, cm) - (5 * age) - 161

Men: (10 * weight, kg) + (6.25 * height, cm) - (5 * age) + 5

Don't forget that basal caloric expenditure is related not only to your body fat percentage, but also to your muscles, which consume more energy. The percentage of calories consumed should not fall below the BMR, otherwise your body will begin to save energy, reducing the activity of hormones that are responsible for the nervous and reproductive systems.

We calculated the basal metabolic rate without taking into account any physical activity, which is an integral part of the life of any person. The next step is to calculate your calorie intake, taking into account your activity. To do this, we multiply the BMR obtained in the previous paragraph by the activity coefficient:

• Minimum load (sedentary work): 1.2

• Some daily activity and light exercise 1-3 times a week: 1.375

• Training 4-5 times a week or moderate work: 1.4625

• Intense training 4–5 times a week: 1.550

• Daily training: 1.6375

• Daily intensive training or training 2 times a day: 1.725

• Heavy physical work or intense training 2 times a day: 1.9

The last point of our calculations: adjusting the obtained values ​​taking into account your goals.

If your goal is weight loss , then subtract 10-20% from the received daily requirement for maintaining weight and get the number of calories per day for a healthy weight loss method. With low physical activity, weight less than the medical norm (to calculate, subtract 110 from your height (in cm)) it is recommended to subtract no more than 10% of the daily norm.

To gain weight, you need to add 10–20% to your daily caloric intake (to maintain weight).

To maintain your current weight, leave your calorie intake unchanged and build your diet according to it (BMR * physical activity ratio only).

It is important to remember that if you are breastfeeding , then you need to add 200–500 kcal to the daily norm (depending on how actively you feed your baby. The more actively you feed, the more you need to add).

Surely you know that for effective weight loss it is important not only to consume more calories than to consume them, but also to balance the amount of proteins, fats and carbohydrates in the diet itself.

Squirrels

Proteins are the building material of muscles, internal organs, nervous and circulatory systems. Proteins can be complete, with the presence of certain amino acids, and incomplete.

• Complete proteins are found in meat, fish, eggs, and cottage cheese.
• incomplete proteins from legumes, cereals, and nuts.

Protein needs range from 0.8 g to 1.2 g per kilogram of body weight, unless you have weight loss needs. The leaner and more active you are, the more protein you need. Also, the need for protein increases with weight loss, relief and muscle gain. Try to get 80% of your protein from foods containing complete proteins and the rest from plant sources.

Fats

Fats are responsible for skin regeneration, vitamin absorption, hormone synthesis, protection of internal organs, they also make food tastier and help control appetite. Of particular importance for those losing weight is Omega-3, which is found in fish, fish oil supplements, and flaxseed oil. Omega-3s reduce cholesterol levels, improve blood supply to the brain and cells, accelerate metabolic processes, which promotes weight loss.

Carbohydrates

Carbohydrates provide vitamins, minerals and fiber, nourish muscles during physical activity and are essential for normal brain function. They can be simple and complex. Simple ones are found in all foods containing sugar and in fruits; complex - in cereals, legumes and vegetables. Complex because the body spends more energy on processing such carbohydrates, which ensures a longer feeling of fullness and good health. It should be remembered that 80% of carbohydrates in the diet should be complex.

The amount of carbohydrates in the diet is determined by calculating the daily calorie content of proteins and fats. One gram of protein and one gram of carbohydrates contain 4 calories, and one gram of fat contains nine calories.

The total amount of carbohydrates per day should not fall below 100 g.

Table 3.

Formula for independently calculating BZHU in grams per day:

Protein = (daily calories * percentage for your goal) / 4

Fat = (daily calories * percentage for your goal) / 9

Carbohydrates = (daily calories * percentage for your goal) / 4

Let's look at the calculation using the example of maintaining your weight (for example, let's take 1600 kcal):

Proteins = (1600 * 0.30) / 4 = 93 g

Fat = (1600 * 0.20) / 9 = 35 g

Carbohydrates = (1600 * 0.50) / 4 = 200 g

Between meals, a break of 3–4 hours is optimal. To lose weight, we also do not forget that there must be a deficit of calories consumed in relation to calories expended.

Breakfast

Breakfast must contain protein, at least 20 g. This will help not to destroy your own muscles, but to take building material from the food you receive. A complete breakfast can be protein-carbohydrate or protein-fat . A protein-carbohydrate breakfast is suitable for people who are most active in the first half of the day, work on active work or exercise. A protein-fat breakfast is suitable for people who are not used to eating in the morning, follow a low-carbohydrate diet, or are inactive in the morning.

It is recommended to take vitamins and Omega-3 10 minutes after breakfast.

Snack

The purpose of snacking is to maintain moderate blood sugar levels and avoid overeating and discomfort. It should include proteins and fiber-rich carbohydrates (grains, vegetables, herbs, berries and fruits).

Dinner

For this meal, try to choose complex carbohydrates, proteins and vegetables. It is one of the most nutritious, but do not forget about the daily norm of BZHU in general.

Dinner

The ideal dinner is light, since most people are inactive in the evenings and do not need many calories. The ideal dinner consists of protein and carbohydrates from non-starchy vegetables.

During the cooking process, all products change their volume; they become fried or swell, filling with moisture. Cereals, meat and vegetables change their volume during cooking, but this does not affect their calorie content in any way, it remains the same. There is no need to recalculate the calorie content of a finished dish that you are going to eat in its entirety, just count its raw ingredients. If you only ate part of the dish, then divide the total calories by the part that you ate in one meal.

Formula for calculating calories:

Calories of all raw ingredients / weight of the finished dish = calories per gram of the finished dish

Calorie content 1 gram * 100 = calorie content 100 g of finished dish

The calorie content of raw foods can be taken from the table: https://www.calorizator.ru/product

Example calorie calculation for chicken cutlets

• 1 egg - 86.35 kcal;
• 0.5 kg of chicken - 950.0 kcal;
• 100 g of milk - 64.0 kcal;
• 20 g of garlic - 28.6 kcal;
• 50 g of onion - 20.5 kcal;
• 100 g of vegetable oil - 899 kcal.

Dish weight (raw food): 799 g

Total calories: 2211.45 kcal

1 g cutlets = 2211.45 kcal / 799 g = 2.76

100 g cutlets = 2.76 * 100 = 277 kcal

Benefits of eggs

Eggs contain vitamins, amino acids, and minerals necessary for the body. This is a nutritious and healthy product. Why is the composition of eggs so useful?

• content of active vitamin A,
• vitamin D content (for comparison, eggs are second only to fish oil in the amount of vitamin D),
• eggs contain vitamins B1, B2, E,
• The yolk contains large quantities of the vitamin choline,
• eggs contain 96% of useful minerals (calcium, phosphorus, iodine, copper, iron),
• cholesterol contained in the yolk is harmless to health because it is balanced by lecithin,
• The fats contained in the yolk are polyunsaturated by nature, so they will not cause any harm to health.

How can a chicken egg help you lose weight?

Scientists at Louisiana State University have conducted studies that claim that eggs are an essential food for weight loss. The results spoke for themselves: women who ate two boiled eggs for breakfast lost more extra pounds than their competitors who did not consume this product in their diet. Scientists explain this fact in this way: a person’s feeling of hunger subsides for a long period, thanks to the large amount of proteins contained in the egg.

How many eggs should you eat?

According to generally accepted nutritional standards, the average person needs to eat 300 eggs per year. People who suffer from high cholesterol levels in the blood are recommended to eat 2-3 eggs per week, while others can eat 5-6 eggs.

Young children are introduced to the yolk from the age of seven months. A child 2 - 3 years old can eat 2 to 3 yolks per week, a child 4 - 6 years old is recommended to eat 3 eggs per week. When creating your menu, you should take into account that eggs are contained in many products: mayonnaise, baked goods and others.

Interesting and useful facts about chicken eggs

Despite a number of contraindications, almost everyone loves this product, because it is very tasty and extremely easy to prepare. Here are some interesting facts about him:

• There is no consensus among nutritionists regarding how many pieces you can consume during the week. Generally they say 2 to 4, although many people eat much more;
• It has been proven that chicken eggs can reduce the appearance of breast cancer in women, but for such prevention they need to be consumed every day, and this contradicts the first fact. Here you need to decide what is more important to you;
• Many people believe that this product should not be eaten in the morning to lose weight because of its high calorie content, but an experiment was conducted where women who ate two of them for breakfast lost weight much faster than those who consumed other foods in the morning. Scientists believe that this result is the work of proteins, which give a feeling of fullness for a long time;
• if you soft-boiled the product, you need to eat it as quickly as possible, and a hard-boiled egg can be stored in the refrigerator for up to 4 hours. After this, all the valuable components of the product begin to slowly deteriorate, and it will be more difficult to absorb the yolks and proteins of the gastrointestinal tract;
• To prevent the shell from cracking during cooking, the egg must be dipped in salted cold water;
• You need to cook them for no more than 10 minutes. This way they will not change the color of the yolk to green, and the whites will not release hydrogen sulfide.

Despite their high calorie content, eggs are incredibly healthy and, when boiled, can be considered a dietary product. Naturally, one must observe reasonable limits when consuming them.

Who should give up eggs?

Eggs are contraindicated if you have an allergy, cholecystitis or increased intolerance to any component of the protein or yolk. Egg yolks are allowed to be consumed even by infants from the age of seven months.

An egg is such a versatile product that you can use it to prepare a lot of interesting, tasty and healthy dishes. So eggs should definitely be present in your diet.

Chicken eggs have long been included in our diet as an integral product, even if a person does not eat them in their “pure” form, eggs still “end up” on the menu because are found in most of the foods we eat every day. Baked goods, meat products, ice cream, some types of pasta, confectionery, etc. all these products are often present on our tables. Scientists have long proven that eggs bring significant benefits to the human body, especially boiled eggs, because even nutritionists recommend consuming this product during the weight loss process. Let's try to find out how many calories are in a boiled egg, and what benefits you can get from eating this product.

How many calories are in a boiled egg?

The average calorie content of 1 boiled egg is 72 kcal; of course, these figures may vary depending on the size of the egg itself. This product is great for eating for breakfast, even during a diet, because eggs are quite easily absorbed by the body and at the same time satisfy the feeling of hunger for a long time. The calorie content of boiled chicken eggs per 100 g is about 160 kcal, so in order for this product to be beneficial and not spoil your figure, you should not abuse it; 1-2 pieces per day will be enough and it is advisable to eat boiled eggs along with vegetables. Well, if these calories are too much for you, then you can only eat protein, because the calorie content of one boiled egg without yolk is on average 18 kcal. If we also take into account the fact that protein is very beneficial for health, then this option is undoubtedly suitable for those who are trying to reduce their weight. There are even low-carb diets based on boiled eggs, so if you decide to get rid of a few extra pounds, then eating eggs will help you with this.

Benefits of boiled eggs

The composition of boiled eggs is saturated with essential vitamins, amino acids, minerals and various nutrients, thanks to which this product provides great benefits to the human body: