Just 15-20 years ago, nutritionists classified eggs as harmful products and recommended consuming a maximum of 1 piece per week. Then they moved to the rank healthy food. Previously, it was believed that the cholesterol contained in the yolk was too harmful. Now this point of view has changed dramatically, because it turned out that it is “neutralized” by lecithin, present in the yolk. Let's find out how many calories are in an egg (chicken, quail) and how this product affects the body.

Egg composition and nutritional value

The average weight of a chicken egg is 45 grams, calorie content is 75 kilocalories. Protein includes:

• 87% water
• 11% proteins
• 1% carbohydrates
• 1% minerals.

The yolk indicators are as follows: water – 50%, fats – 31%, proteins – 17%, minerals – 2%. The product is high in calcium, phosphorus, iron, potassium, sodium, selenium and zinc. The following vitamins and microelements are present: A, B3, B4, B6, B12, D, E, K PP, biotin and folic acid.

Chicken egg calorie content

People who monitor their diet and count literally every calorie know that the energy value of chicken eggs is 158 kilocalories. But it should be noted that the calorie content per 100 grams of the product differs depending on the form in which it is consumed. Raw will be lower in calories than fried. And that, in turn, is inferior to powder. We invite you to evaluate energy value product prepared in different ways.

In a raw egg

It contains practically no carbohydrates, so the entire energy value consists of other components - fats and proteins. The former are contained in the yolk, the latter in the white. The ratio of BJU per 100 grams of product is 13 g, 11.4 g and 0.1 g, respectively. Total calories estimated by nutritionists at 157 kilocalories. Accordingly, the average energy value of 1 piece of medium size (raw) is 70 kcal, large - 80 kcal, and very large - 90 kcal.

Varen

Nutritionists recommend consuming boiled eggs for breakfast. You will feel full, and the temptation to “snack something else” will not arise until lunch. 1 boiled egg contains a lot of protein, which will charge you with energy for 4-5 hours. Remember that the shells must be rinsed well with warm water immediately before cooking. Now about the cooking time. If you want soft-boiled eggs, keep them in boiling water for 2 minutes, poached or poached for 4 minutes, hard-boiled for 7 minutes.

Remember that fatty acids beneficial to the body will be preserved better if you carefully lower the product into boiling water, and after 90 seconds turn off the stove and let it “cook” for the required time. In this case, the yolk will be liquid and the white will be relatively solid. It is not advisable to overcook eggs: they will become like rubber. To make it easier to remove the shells, place them in cold water, as soon as remove from the stove. The calorie content of a soft-boiled egg is estimated at 70 kcal (the same as a raw one), and a hard-boiled egg is 55-60 kcal.

Fried

How many calories are in a fried egg? Depends on the cooking method. Note that the product in this form is higher in calories than raw or boiled. Therefore, it is not recommended for people watching their own figure. An egg fried without oil has a calorie content of 100 kcal, per vegetable oil– 125 kcal. Let's talk about dishes: Nutritional value scrambled eggs from 2 eggs - 250 kilocalories. Fried eggs contain 245 kcal per 100 grams. An omelette made from two eggs – 300 kilocalories. Well, now - a specific product, popular among people sitting on low calorie diets. This is an omelette made from proteins, the calorie content of which is 128 kcal per 100 grams.

In egg powder

The invention of a powder called dry melange led to real revolution in the field Food Industry. Previously, only fresh eggs, which was not convenient. Their transportation to factories was too expensive. Today, just one kilogram of powder replaces 90 eggs. The energy value of 100 grams of the product is 542 kilocalories. Fat content – ​​37.3 g, protein – 46 g, carbohydrates – 4.5 g.

In one white and yolk

The calorie content of the yolk of a chicken egg is higher than the calorie content of the whites. Keep this in mind if you consume them separately. A medium-sized white (without yolk) contains approximately 20 kilocalories. It is absorbed by the body by 97%. Protein contains dozens of amino acids important for humans, for example, methionine. From it, the body synthesizes adrenaline, creatine and cysteine, which is responsible for neutralizing toxins. Methionine deficiency can lead to complex damage to the nervous system.

One egg yolk has a calorie content of 50 kcal. It contains alimentary fiber and a complex of fatty acids that have a positive effect on the body. Lecithin helps improve brain activity and memory, increases human performance, helps to recover faster after physical activity, prevents the development of sclerosis and has a beneficial effect on the liver.

How many calories are in a quail egg

IN quail eggs contained great amount vitamins (2.5 times more than chicken), microelements and amino acids. However, there are no contraindications to their consumption. They do not cause allergies. It is advisable to use this product for illnesses digestive tract(in particular, for gastritis and ulcers). It helps normalize blood pressure. The energy value is 168 kilocalories.

Ostrich

The volume of ostrich eggs is 20-40 times greater than that of chicken eggs. They are prepared in the same way. But just to hard-boil them, you will need an hour and a half. 100 grams contain 12.5 g of protein, 11.8 g of fat, 0.7 g of carbohydrates. Ostrich eggs have less calories than chicken eggs. Nutritionists estimate it at 118 kilocalories per 100 grams. Accordingly, 1 medium-sized egg contains about 1300 kcal!

Gusin

It weighs 4 times more than chicken. It has a thick shell, so the cooking process takes at least 15 minutes. Don't forget to wash well goose eggs under warm running water before cooking as they are dirty. The energy value of 100 grams of product (raw) is estimated at 185 kilocalories. 1 egg contains approximately 370 kcal.

Indyushin

Turkey eggs are similar to chicken eggs in terms of consumer properties. They are slightly larger in size and weigh about 70-75 grams. The shell is durable, creamy in color and has light dots. Size and color depend on the age of the birds. The younger the turkey, the smaller and lighter they are. The energy value of fresh is estimated at 171 kilocalories (per 100 grams). The product contains a lot of fat and few carbohydrates, so it is not recommended to be included in the diet menu.

Benefits of eggs

Benefits for the body from consumption of this product- huge. It has a beneficial effect on the health of women and men of any age. Let's get straight to the specific facts:

1. The main benefit lies in complete, easily digestible protein. Just 1 piece will provide you with 15% daily requirement in this substance. An average egg contains 6 grams of protein. It turns out that more than 10% of its weight goes directly to providing the body with energy.
2. People who regularly consume eggs, thanks to high content the squirrels in them have strong muscles.
3. Protein provides a long-lasting feeling of satiety, thereby helping to maintain normal body weight.
4. Lecithin is necessary for pregnant women. It ensures normal brain development in the fetus.
5. Animal fats have a positive effect on the male reproductive system.
6. Protein consumption improves the condition of the skin and hair (for problems such as dandruff and hair loss).
7. Yolk fatty acids strengthen and tone muscles in children.
8. The product has a good effect on the heart and prevents the development of diseases of the circulatory system.
9. Provitamin A helps fight pathogenic bacteria and microorganisms.
10. Vitamin D (its content in eggs is high) promotes better absorption of calcium by the body. This helps maintain healthy teeth and bone tissue. Yolk is one of the few foods that are a natural source of this vitamin.
11. Choline supports lipid metabolism and helps the liver perform its functions.
12. Lutein and zeaxanthin are beneficial for vision. They prevent the development of diseases such as cataracts.
13. Selenium protects the body's cells, supports the immune system and normalizes the functioning of the thyroid gland.

Remember: maximum benefit fresh eggs are brought to the body. How can I check this? There are two ways. You can lightly shake the egg, if it is fresh, you will not hear any sounds from inside. The second option is to put it in water. Fresh ones will sink immediately.

Eggs in dietary nutrition

Chicken eggs included in the list of useful low calorie foods. They are included in various diets and are used in therapeutic nutrition: their consumption helps normalize metabolism. Interestingly, people who eat 2 boiled eggs for breakfast (providing a feeling of fullness for a long time) reduce their caloric intake daily ration at least 300 kilocalories.

Nutritionists advise people trying to lose weight to consume at least 2-3 pieces per week. During a low-carb diet, the amount can be increased to 4-5 pieces. Boiled eggs help you lose weight and support immune system a person weakened by an insufficiently nutritious diet. They are present in the menu of the protein and Kremlin diets, the Protasov and Atkins diets.

Usage rate

If you have normal cholesterol levels, consume 1 piece per day. This “dosage” provides the body with a sufficient amount useful substances. If cholesterol is high, reduce your consumption to 2-3 pcs per week.

Yolk should be introduced into the diet of young children starting at 7 months. Children aged 2-3 years are recommended to eat 2-3 yolks per week. When planning your menu, do not forget to take into account that eggs are included in many products, for example, mayonnaise or baked goods.

How many calories are in a boiled egg? Before answering, you should figure out what kind of product this is, the familiar egg. A boiled chicken egg is an indispensable product in the diet of a person losing weight. Its balanced composition, amino acids and microelements strengthen vision, have positive influence on cardiovascular system, strengthen teeth and bones, reduce the risk of cancer. Just one egg contains the daily requirement of vitamins and macroelements necessary for the body during the diet period.

Chicken eggs are a healthy and rich in composition product. How many calories are in 1 boiled egg? 100 grams contain 158 calories. On average, one egg weighs 50 grams - therefore, the calorie content of one egg is 79 calories.

How many calories are in 1 boiled chicken egg?

nutritional and energy value

• calories per 100 gr. — 158
• calories per 1 egg (50 gr.) - 79
• whites per 100 gr. - 13
• fats per 100 gr. - 10
• carbohydrates per 100 g. - 1

How many calories are in eggs by type of preparation: raw, fried, hard-boiled and soft-boiled?

• Raw - 80 calories
• Soft-boiled - 50-60 calories
• Hard boiled - 79 calories
• Fried - 120 calories

Calorie content of boiled egg yolk and white

It must be remembered that the yolk is the highest calorie part of the egg - approximately 60 calories. It contains three times more nutrients than protein. The calorie content of protein is approximately 20 calories.

The benefits and harms of boiled eggs for weight loss

Firstly - a chicken egg - indispensable product for nutrition during a diet. It is a natural source of protein and amino acids. And one of the most convincing factors is the calorie content of a boiled egg, and the quick feeling of fullness that comes immediately after eating it. At its core it is unique remedy from feeling hungry.

Vitamins of group E have a beneficial effect on the cardiovascular system. Vitamin D strengthens teeth and bones, has a positive effect on appearance skin and hair. The choline contained in the yolk promotes active brain activity. Lutein, also contained in the yolk, as a natural antioxidant, strengthens vision, protecting the lens and retina from harmful effects rays of the sun.

Just a few years ago, there was controversy about the harmful effects of cholesterol contained in large quantities in the yolk. Eggs were even prohibited for consumption by many nutritionists, or there was a limit of 1-2 eggs per week. But thanks modern research myths about the dangers of chicken eggs have been debunked.
The cholesterol contained in eggs is absolutely harmless, and on the contrary, due to the high content of choline and lecithin, chicken eggs help remove fat and cholesterol from the body.

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 the eggs room temperature, can be cooked 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:

• Soft-boiled eggs - cooking time - 3 minutes
  (liquid 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)

Video on how to boil soft-boiled, pouched and hard-boiled eggs

How to choose and store eggs correctly

In order to check the freshness of the eggs, you need to lower them into water. If the egg is fresh (2-5 days), then it will sink to the bottom, an egg that is 5-10 days old will float, but a stale one will definitely float.

Egg calories: 160 kcal.*
* average value per 100 grams, depends on the cooking method

Diet is a serious stress for the body, which is accompanied by a deficiency nutrients, vitamins and microelements. Inclusion in daily menu one egg, the calorie content of which practically does not affect the daily energy value of the diet.

Calorie content of raw egg (1 piece)

Found more useful raw eggs, however, you need to be absolutely sure that they are not contaminated with salmonellosis. The energy value of one raw chicken egg is about 75-80 kcal. The value also depends on the weight of the product.

Calorie content of boiled egg (1 piece)

The calorie content of a product depends on its size and method of preparation. The energy value of a boiled egg is not too different from a raw one if it is soft-boiled. But raw protein contains only 52 kcal per 100 g, but the yolk contains 322 kcal. If the egg is hard-boiled, the calorie content is about 160 kcal per 100 g.

Calorie table for eggs per 100 grams

You can also find out how many calories are in a fried egg or white from our calorie table. The energy value is shown here taking into account the cooking technique.

The calorie table helps you quickly and accurately calculate your diet. diet menu, in which eggs are a frequent component of healthy nutrition.

Useful properties and composition of chicken eggs

To satisfy the body's needs for proteins, macro- and microelements, fat-soluble vitamins, it is enough to eat 1 egg. Yes, it contains essential amino acids, vitamins, including B vitamins, ascorbic acid, tocopherol and retinol. Read more about nutritional composition read eggs.

Regular use promotes:

• strengthening vision and preventing ophthalmological diseases;
• improving heart function;
• strengthening teeth and hair.

The most valuable microelements are iron, potassium, cobalt, chlorine, copper and manganese. To obtain the full range of useful substances, it is necessary to use it in your diet.

Marking by weight and permissible shelf life:

• D – dietary, stored for no more than a week;
• C – canteens, stored for no more than 25 days;
• B – highest category (weight more than 75 g);
• 0 – selected (more than 65 g);
• 1 – first category (more than 55 g);
• 2 – second (from 45 g);
• 3 – third (from 35 g).

Table eggs of the highest category have the greatest energy value, but dietary eggs will be more useful.

How to determine freshness

You can determine the freshness of an egg very in a simple way. To do this, place it in a deep bowl filled with cool water.

Signs of freshness:

• if the egg sinks to the bottom and lies horizontally, it means it is fresh;
• if it sank to the bottom, but blunt end slightly raised up, 7-10 days old;
• If the egg floats vertically, it is about 3 weeks old.

If an egg floats to the surface, it is spoiled; consumption can lead not only to indigestion, but also to more serious diseases. We strongly recommend that you check the product carefully before use.

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Boiled chicken egg (hard-boiled)".

The table shows the contents nutrients(calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	158.7 kcal	1684 kcal	9.4%	5.9%	1061 g
Squirrels	12.828 g	76 g	16.9%	10.6%	592 g
Fats	11.616 g	60 g	19.4%	12.2%	517 g
Carbohydrates	0.707 g	211 g	0.3%	0.2%	29844 g
Water	73.35 g	2400 g	3.1%	2%	3272 g
Ash	1.01 g	~
Vitamins
Vitamin A, RE	262.6 mcg	900 mcg	29.2%	18.4%	343 g
Retinol	0.253 mg	~
beta carotene	0.061 mg	5 mg	1.2%	0.8%	8197 g
Vitamin B1, thiamine	0.071 mg	1.5 mg	4.7%	3%	2113 g
Vitamin B2, riboflavin	0.444 mg	1.8 mg	24.7%	15.6%	405 g
Vitamin B4, choline	253.54 mg	500 mg	50.7%	31.9%	197 g
Vitamin B5, pantothenic	1.313 mg	5 mg	26.3%	16.6%	381 g
Vitamin B6, pyridoxine	0.141 mg	2 mg	7.1%	4.5%	1418 g
Vitamin B9, folates	7.071 mcg	400 mcg	1.8%	1.1%	5657 g
Vitamin B12, cobalamin	0.525 mcg	3 mcg	17.5%	11%	571 g
Vitamin D, calciferol	2.222 mcg	10 mcg	22.2%	14%	450 g
Vitamin E, alpha tocopherol, TE	0.606 mg	15 mg	4%	2.5%	2475 g
Vitamin H, biotin	20.404 mcg	50 mcg	40.8%	25.7%	245 g
Vitamin K, phylloquinone	0.3 mcg	120 mcg	0.3%	0.2%	40000 g
Vitamin RR, NE	2.3214 mg	20 mg	11.6%	7.3%	862 g
Niacin	0.192 mg	~
Macronutrients
Potassium, K	141.41 mg	2500 mg	5.7%	3.6%	1768
Calcium, Ca	55.56 mg	1000 mg	5.6%	3.5%	1800 g
Magnesium, Mg	12.12 mg	400 mg	3%	1.9%	3300 g
Sodium, Na	135.35 mg	1300 mg	10.4%	6.6%	960 g
Sera, S	177.78 mg	1000 mg	17.8%	11.2%	562 g
Phosphorus, Ph	193.9 mg	800 mg	24.2%	15.2%	413 g
Chlorine, Cl	157.58 mg	2300 mg	6.9%	4.3%	1460 g
Microelements
Iron, Fe	2.525 mg	18 mg	14%	8.8%	713 g
Yod, I	20.2 mcg	150 mcg	13.5%	8.5%	743 g
Cobalt, Co	10.101 mcg	10 mcg	101%	63.6%	99 g
Manganese, Mn	0.0293 mg	2 mg	1.5%	0.9%	6826 g
Copper, Cu	83.84 mcg	1000 mcg	8.4%	5.3%	1193 g
Molybdenum, Mo	6.061 mcg	70 mcg	8.7%	5.5%	1155 g
Selenium, Se	32.02 mcg	55 mcg	58.2%	36.7%	172 g
Fluorine, F	55.56 mcg	4000 mcg	1.4%	0.9%	7199 g
Chromium, Cr	4.04 mcg	50 mcg	8.1%	5.1%	1238 g
Zinc, Zn	1.1212 mg	12 mg	9.3%	5.9%	1070 g
Digestible carbohydrates
Mono- and disaccharides (sugars)	0.707 g	max 100 g
Sterols (sterols)
Cholesterol	575.76 mg	max 300 mg
Saturated fatty acids
Saturated fatty acids	3 g	max 18.7 g
Polyunsaturated fatty acids
Omega-3 fatty acids	0.078 g	from 0.9 to 3.7 g	8.7%	5.5%
Omega-6 fatty acids	1.337 g	from 4.7 to 16.8 g	28.4%	17.9%

Energy value is 158.7 kcal.

Main source: Skurikhin I.M. and others. Chemical composition of food products. .

** 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 app.

Product calculator

The nutritional value

Serving Size (g)

NUTRIENT BALANCE

Most foods may not contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

Product calorie analysis

SHARE OF BZHU IN CALORIES

Ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to calorie content, you can understand how well a product or diet meets the standards healthy eating or the requirements of a certain diet. For example, the US and Russian Departments of Health recommend 10-12% of calories come from protein, 30% from fat and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

If more energy is expended than it is received, the body begins to use up fat reserves, and body weight decreases.

Try filling out your food diary right now without registration.

Find out your additional calorie expenditure for training and get updated recommendations absolutely free.

DATE FOR ACHIEVEMENT OF THE GOAL

USEFUL PROPERTIES OF BOILED CHICKEN EGG (HARD-BOIED)

Boiled chicken egg (hard-boiled) rich in vitamins and minerals such as: vitamin A - 29.2%, vitamin B2 - 24.7%, choline - 50.7%, vitamin B5 - 26.3%, vitamin B12 - 17.5%, vitamin D - 22.2%, vitamin H - 40.8%, vitamin PP - 11.6%, phosphorus - 24.2%, iron - 14%, iodine - 13.5%, cobalt - 101%, selenium - 58.2 %

Benefits of boiled chicken egg (hard-boiled)

• Vitamin A responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
• Vitamin B2 participates in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a disorder skin, mucous membranes, impaired light and twilight vision.
• Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of mineralization of bone tissue. A lack of vitamin D leads to impaired metabolism of calcium and phosphorus in the bones, increased demineralization of bone tissue, which leads to an increased risk of developing osteoporosis.
• Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient consumption of this vitamin can lead to disruption of the normal condition of the skin.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal intestinal tract and nervous system.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, and atrophic gastritis.
• Iodine participates in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slowing of metabolism, arterial hypotension, stunted growth and mental development in children.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.

still hide

You can see a complete directory of the most useful products in the appendix - a set of properties food product, in the presence of which the physiological needs of a person are satisfied necessary substances and energy.

Vitamins, organic matter required in small quantities V diet both humans and most vertebrates. Vitamin synthesis is usually carried out by plants, not animals. A person's daily requirement for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heat. Many vitamins are unstable and are “lost” during cooking or food processing.

Nutritionists still do not have a consensus on whether it is worth it or not to eat eggs while on a diet. There are many pros and cons of eating eggs for weight loss, which will be discussed below..

Eggs are a valuable source of easily digestible animal protein, which is why athletes love them so much. Considering how many calories are in an egg, you can call them ideal product for diet. An omelet of 3 eggs can satisfy your hunger for 4-6 hours. 1 egg contains about 6-7 g of protein, 4 g of fat (80% of this is unsaturated healthy fats, which are easily digestible and do not threaten your figure), about 0.4 g of carbohydrates. In addition, eggs are rich in beneficial digestive enzymes, vitamins A, B1, B2, B6, B12, D, E, they contain iron, calcium, amino acids, biotin, folic and nicotinic acid, and phospholipids necessary for the body. If we talk about how many calories are in an egg, then, on average, the calorie content of a hard-boiled egg ranges from 65 to 85 calories, depending on the size. By the way, you need to keep in mind that how many calories are in an egg depends on the method of its preparation, which will be discussed in detail below.

However, there is also back side medals. First, egg yolk contains cholesterol. 1 yolk contains 2/3 daily value cholesterol. There are certain subtleties here. If the body's metabolism is not disturbed, then this cholesterol does not harm the body, since the lecithin contained in eggs balances it. In addition, cholesterol is found only in boiled and fried yolks, so when preparing eggs soft-boiled or in a bag, it becomes much less. But if you have metabolic problems or diabetes, you need to be careful with eggs. Alternatively, eat only proteins as a source of protein and calcium. For everyone else, we can recommend fiber as a means of removing cholesterol - eat cereals and vegetables, and everything will be fine.

Secondly, eggs are a product that can cause allergies. Therefore, you should be sure that you are not allergic to them if you decide to eat eggs for weight loss.

In general, the benefits of eggs are not only how many calories are in eggs or how much protein they contain. Eggs have many other beneficial properties. They prevent cataracts, have a bacteriological effect, have a positive effect on brain function, and increase mental activity, improve immunity, strengthen bones, nails and teeth.

Considering how many calories are in eggs, they can be used for nutritious low calorie snack between main meals - for an afternoon snack or for a second breakfast, boiled, in the form of omelettes or as additives to sandwiches, or as ingredients in dishes, for example, various casseroles. If you eat eggs for breakfast, rest assured that they will be completely digested and leave virtually no toxins, which is very important for weight loss and health.

As a rule, nutritionists do not recommend consuming more than 3 eggs per day, so as not to provoke allergies or increased cholesterol. If you eat eggs every day for weight loss, be sure to also eat plenty of vegetables and grains– they contain fiber, which removes excess cholesterol. But if you are allergic to eggs, unfortunately, you will have to stop eating them.

How many calories are in an egg

If you are on a diet watching the calorie content of your food, then it is for you great importance, how many calories are in eggs cooked in one way or another.

Calorie content egg whites is about 17 kcal. Yolks are higher in calories - 55 kcal. On average, the calorie content of one egg ranges from 70 to 90 kcal.

As mentioned above, how many calories are in an egg depends on the method of its preparation. A fried egg has more calories than a hard-boiled or baked egg, especially if you fried the egg in oil. If the calorie content of raw eggs is about 100 kcal per 100 g, then fried eggs calories are already about 125-150 per 100 g. The calorie content of a soft-boiled egg is higher than the calorie content of a hard-boiled egg, since under the influence of temperature various changes occur in eggs chemical processes, their chemical composition changes.

The calorie content of a hard-boiled egg will be about 60-70 kcal, and the calorie content of a soft-boiled egg will be slightly higher, 70-90 kcal. However, the calorie content of soft-boiled or hard-boiled eggs still remains very low. But fried eggs have a lot of calories, so it’s better not to eat them while on a diet, or at least use non-stick cookware for frying, which will allow you to do without oil.

Athletes prefer to eat separately egg whites– they have no cholesterol, fewer calories, and do not cause allergies. The calorie content of egg whites is about 17 kcal per 1 egg; fried in oil is about 50 kcal.

Knowing how many calories are in an egg, you can choose which way to cook them. It is best to boil hard-boiled eggs for weight loss - they have the least calories. To prevent eggs from bursting when you boil them, place them in cold water, making sure that the water completely covers the eggs. If the egg does burst, add a teaspoon of salt to the water - this will prevent the egg from leaking into the water. Yes, and eggs boiled in salt water are easier to peel. To remove the shell from boiled eggs easy, after finishing cooking, place the container with eggs under cold water.

Boil hard-boiled eggs for 8-9 minutes after the water boils. Eggs in a bag – 506 minutes. Soft-boiled eggs – 2-3 minutes. You cannot boil eggs for more than 20 minutes, as they are under the influence of high temperature harmful substances begin to form.

Egg diets for weight loss

Low calorie and beneficial features eggs allowed them to be included in diets for weight loss. There are many such diets - the number of calories in eggs, their ability to satisfy hunger for a long time, and the fact that they are almost completely absorbed by the body make them extremely useful dietary product(in the absence of the contraindications mentioned above - food allergy to eggs, metabolic problems, diabetes).

For example, there is a three-day diet of eggs and vegetables that allows get rid of 1.5-2 extra kg. A longer option is a diet of eggs, vegetables and grapefruits, which lasts 2 weeks. Osama Hamdiy's 4-week egg diet is very popular. Her menu is strictly regulated by week and by day, but the reward for strictly following the instructions of this diet can be getting rid of 10 extra kg or even more. Many sports diets (for example, for drying the body), due to the low calorie content of egg whites, recommend eating them mainly.

Even if you don't comply a certain diet on eggs, you can simply include them in your daily diet. They are suitable for both nutritious breakfast, and for light dinner. Considering how many calories are in eggs, you can significantly reduce the calorie content of your daily diet by eating an omelet of 2 eggs and vegetable salad(since fiber is necessary to remove excess cholesterol from the body). The calorie content of such a breakfast or dinner will be low - within 200 kcal, but the benefits from it will be enormous.

If you liked this article, please vote for it:(105 Votes)