What is the total energy value of a chicken egg. Differences in calorie content of products prepared in different ways.
The chicken egg is a popular product that has become an indispensable part of the diet for millions of people. Many of us cannot imagine breakfast without a boiled egg or fried egg with bacon. Another plus in favor of the product is its availability and availability in every grocery store.
When organizing a diet, it is important to know a number of points: how useful an egg is, the calorie content of the product in boiled, raw and fried form, cooking features and other nuances.
Composition and nutritional value
Today, there is a lot of disagreement among both doctors and nutritionists regarding the addition of eggs to the diet. Some say that by consuming them you can eat without gaining weight, while others claim that this product is rich in bad cholesterol. Many questions arise about this. Let's try to find answers to them.
Even 15-20 years earlier, nutritionists argued that eggs were harmful due to their composition and the amount of cholesterol they contained. Today, this opinion has changed dramatically. This decision was influenced by a more thorough study of the product’s composition.
The approximate weight of one chicken egg is about 45 grams, and the protein contains:
- about 87% liquid;
- 11% protein;
- only one percent carbohydrates;
- minerals 1%.
How to easily lose weight without dieting and exercise?
Read in full The yolk is slightly different in its component indicators:
- half of the ingredients are water;
- fats in the amount of 30-31%;
- 17% protein;
- 2% minerals.
Interesting fact:
The composition is rich in such useful elements as calcium, phosphorus, iron, as well as potassium, sodium, zinc and selenium.
In addition, it contains many different vitamins of group B, A, D, E, K, Pp. Many nutritionists advise eating two boiled eggs every day in the morning, as they energize, invigorate and, of course, perfectly kill hunger. How many calories are in an egg depends on many factors. What affects this and how to reduce the number of calories?
Useful qualities
The positive effects of boiled eggs on the human body are as follows:
- contains a high concentration of vitamin D, which takes an active part in the formation of bone tissue in the body and nervous system,
- blood pressure recovery,
- choline, which is part of the protein, helps improve the activity of brain and mental structures,
- polyunsaturated acids and selenium have an antioxidant effect,
- the yolk contains tryptophan, which activates the production of serotonin in the human body, which ensures the normalization of the functionality of the reproductive system and improves the psycho-emotional state,
- Omega acids provide a preventive effect against the development of atherosclerosis,
- potassium helps the human body recover faster after a heart attack,
- Vitamin E strengthens hair, skin and nail plates,
- some substances included in the product in question provide an increase in blood clotting, which is very important for bleeding,
- the use of this product also helps to cleanse the liver, increase hemoglobin and accelerate the process of human rehabilitation after surgery.
Attention! Chicken eggs are one of the natural aphrodisiacs, which, when consumed regularly, help increase libido and enhance sexual desire.
And if you eat one egg a couple of hours before going to bed in the evening, your problems with insomnia will soon go away. Boiled eggs are included in the mandatory diet of athletes, as their composition is organically balanced with proteins and amino acids, which stimulates intensive muscle growth and the burning of excess fat. Therefore, it is recommended to include them in the diet when losing weight.
How many calories are in one egg?
People who carefully monitor the amount of calories they consume know that this amount is influenced by many factors. The energy value of an egg is directly affected by its weight and method of preparation.
The average energy value of one chicken egg reaches approximately 158 kcal. At the same time, the calorie content per 100 grams may vary, which is influenced by the cooking method. It is worth comparing the calorie content in each type of product and choosing the most suitable and safe option for your figure.
A raw egg
In its raw form, this natural product contains practically no carbohydrates. Thus, only the remaining components, that is, fats and proteins, affect the number of kilocalories. Fats are present in the yolk, and the second components are the basis of the protein.
The average energy value of this product in its raw form is approximately 70 kcal. If this product is subject to heat treatment, then the volume of kilocalories will change accordingly.
Boiled egg
According to gastroenterologists and nutritionists, a boiled egg is the most beneficial for both the figure and the health of the whole body. Experts advise eating this product boiled during breakfast. In this way, a feeling of dampness will come, and the body will be replenished with the necessary vitamins and elements.
One boiled egg contains a lot of boiled protein, which is responsible for the feeling of energy and vigor. The form of preparation is also important, that is, it will be soft-boiled or hard-boiled. Nutritionists give several recommendations that will help make this product not only tasty, but also healthy:
- Before cooking, rinse the shells with slightly warm water (this will help prevent serious diseases such as salmonellosis);
- cook in lightly salted water, while the amount of salt should be minimal;
- do not overcook the product, as this will negatively affect both its taste and beneficial qualities.
The average hard-boiled egg is approximately 55-60 kcal. Soft-boiled - approximately 70 kcal, as in raw form.
How many calories are in a boiled egg depends directly on the way it is prepared. It is better to use the product cooked soft-boiled.
Roast
Of course, this product when fried will be more nutritious than raw or boiled. In addition to increasing the amount of fat, this kind of dish can cause heartburn and other unpleasant symptoms, and is also contraindicated for people with acute pancreatitis, gastritis and other pathologies of the gastrointestinal tract.
The energy value is also affected by the frying method:
- without using oil - 100 kcal;
- with vegetable oil - 125 kcal.
Among people on a diet, a fairly popular dish is an omelette made from egg whites. There is a myth that the energy value of this dish is minimal. Is it really?
As already mentioned, the calorie content of a fried egg is affected by the frying method (with or without oil). An omelette made from proteins is prepared in vegetable oil, so its calorie content cannot be minimal. On average, 100 grams of such a product contains about 128 kcal, which is not the lowest figure.
Calorie content of soft-boiled eggs
Soft-boiled eggs do not lose their usefulness.
They contain 70 kcal.
This product is completely digested after a couple of hours.
The longer it cooks, the less digestible it will be.
And in order to get soft-boiled eggs, they need to be boiled for only 3 to 5 minutes.
A properly cooked product has a semi-liquid yolk and should only be served hot.
What if you fry it?
For many people, their usual breakfast in the morning is scrambled eggs, so the issue of calorie content is very relevant.
The calorie content of one fried egg, prepared chemically without oil, is approximately 110 calories.
But many people fry them in oil, which contains fat, which increases their calorie content.
Fry in oil
In order to calculate the calorie content of a fried egg, you should also take into account the calories contained in the oil in which the frying was carried out.
The number of calories in such a product can exceed 170 kcal, which is 2 to 3 times more calories than a boiled egg.
Because of such a high calorie content, they are, as a rule, not included in therapeutic nutrition systems and diets for weight loss.
If you don’t want to give up the high-calorie fried eggs from 2 eggs, then you can try to reduce the nutritional value of this dish.
To do this, it is necessary to fry only the proteins, since the amount of carbohydrates in them is negligible and there is no fat at all.
What is the calorie content of an omelet made from 2 eggs?
One of the most common breakfast dishes is an omelet.
It is very easy to prepare.
You need to beat the eggs with milk, and pour the resulting mass into a frying pan, into which you first pour a little sunflower oil.
Find out a detailed recipe for making an omelet in a frying pan. Read what iron content is in food here: https://notefood.ru/pitanie/obshhie-voprosy/zelezo-v-produktah-pitaniya.html.
For a low-calorie recipe for chicken meatballs with rice, click here.
The calorie content of an omelet made from 2 eggs will be 118 Kcal, and if it is prepared from proteins alone, the calorie content will drop to 85 Kcal.
Tomatoes, cheese and other products are often added to an omelette, which increases its calorie content.
For example, 100 g of omelette with tomatoes and cheese can reach 342 Kcal.
Breakfast in the form of an omelet is very healthy.
It has optimal energy value, a boost of tone for the whole morning.
Calories in white and yolk separately
The calorie content of white and yolk in an egg also differs. So, there is three times more of it in the yolk than in the white. On average, 100 grams of protein is 17 kcal. It contains a minimum of fat and a maximum amount of amino acids and B vitamins that are beneficial for humans.
The yolk contains 50 kcal, it also contains carbohydrates, fats, manganese, potassium, zinc and so on. Nutritionists recommend not consuming yolk together with other animal fats.
The calorie content of boiled and fried eggs is not the only issue that interests many losing weight girls and men. People also often wonder what is the benefit of this product?
Interesting Facts
Here are some interesting facts about the egg:
- If you need to increase the shelf life of a product, you should store it with the blunt end facing up.
- Many people say that a large amount of cholesterol in the yolk is harmful to health. But the presence of lecithin in the egg acts as a neutralizer of this “harmful” substance. You cannot eat them raw, because unlike quail, they are susceptible to salmonellosis, which is very dangerous for humans.
- One egg contains 80 kcal, which is the equivalent of 100 g of chicken meat.
- Thorough cleaning of the shell before use will ensure that many microorganisms that can penetrate the product are removed, and therefore prevent possible diseases. The shell itself is an excellent fertilizer for plants and a rich source of calcium for chickens.
- A chicken of reproductive age lays 1 egg every day and has an egg production of about 300 eggs per year. This indicator is influenced by the breed, living conditions, food and lighting.
- The benefits of this wonderful product do not depend on the color of the shell: both light and dark eggs are rich in protein and many useful substances.
- In the book of records there is an entry about an egg of 170 grams, which is still the largest.
- The record holders for eating this product are the population of the Japanese islands. Their norm is one piece per day for each person.
You can easily check the freshness of an egg by placing it in a plate of cold water. The closer it is to the bottom, the fresher it is. If it turns out that the egg is kept at the top at a distance or has completely floated, it is better not to risk your health and throw it away.
Labeling eggs will help you choose a product of the right quality and weight.
Benefits of eggs
This product is used not only in dietary nutrition for weight loss, but also for medicinal purposes. It has an excellent effect on overall health and has excellent strengthening properties for the human body. This natural product also has the following benefits:
- the substances contained in the composition perfectly protect the optic nerves and prevent the formation of cataracts;
- components that have a beneficial effect on the circulatory system, strengthen the vascular system;
- lecithin has strengthening properties for memory, affects the speed of thinking;
- stimulates the body's immune defense, preventing many diseases;
- has strengthening properties for bones and teeth;
- Vitamin E in the composition has a beneficial effect on the skin, hair, and helps maintain youth;
- Low-fat composition and relatively low calorie content help you lose weight.
Of course, there are many other foods with similar calorie content. However, it is chicken eggs that are most in demand due to their unusual taste, relatively low cost and the ability to prepare many different dishes based on them.
The greatest benefit will come only from fresh eggs. There are two ways to check this: a fresh egg does not make any sounds when shaken; a fresh egg placed in water immediately sinks; a not fresh egg rises to the top.
Eggs and diet food
Eggs are one of the natural foods included in the list of low-calorie foods. This product is often included in many diets and is often used for medicinal purposes.
Studies have shown that people who eat two boiled eggs every day in the morning, on average, reduce the calorie content of their diet per day by about 300 kilocalories.
Nutritionists recommend consuming this product at least 2-3 times a week; this will help not only lose weight, but also strengthen your body. There are certain diets for weight loss that include a distinct number of eggs per day. Eggs do an excellent job of normalizing metabolism in the body.
Harmful properties
Boiled eggs are not always recommended for consumption, as there are a number of diseases in which the use of this ingredient can cause more harm than benefit to human health. Due to the high concentration of cholesterol in the product in question, it is not recommended for people who have a tendency to form blood clots. However, some scientific studies on this matter completely refute this fact.
Interesting! In recent studies, scientists have found that chicken eggs contain exclusively healthy cholesterol, which in no way can cause harm to health or contribute to the formation of cholesterol plaques.
You should avoid eating boiled eggs if you develop cholelithiasis, individual intolerance of the body to certain substances included in their composition, as well as allergies to products of animal origin.
If there are no contraindications to the use of this product presented above, then daily consumption of at least one testicle per day will have a beneficial effect on health.
Standards of use
If your cholesterol level is normal, you can eat one egg daily. With this dosage, the body will be replenished with the necessary beneficial components. If cholesterol levels are elevated, it is recommended to reduce the amount of product by eating 2-3 units per week.
If we talk about children, then the yolk is introduced into complementary foods around the seventh month of life. And at two or three years old, pediatricians advise children to eat 2-3 yolks for seven days.
Remember that eggs are usually found in many dishes. This is especially true for those who lose weight through diets, calculating the number of calories eaten per day. Thus, eggs are found in mayonnaise, baked goods, cutlets and other popular dishes.
