Know the caloric content of products is important for all people who want to lose weight. All diets in one way or another call us to control the energy value of food. Since eggs are part of the standard diet of all Ukrainians, the question is how many calories in an egg are of interest to many. It should be noted that the attitude of nutritionists to this product is ambiguous. Someone recommends taking eggs for weight loss.
On their basis, for example, a system of nutrition by endocrinologist Usa Hamdi was created. Other doctors are advised to strictly limit the number of eggs in the diet. Regularly there are recommendations to reduce their consumption to two units per week. In this article, we will try not only to answer how many calories in eggs and egg dishes, but also to discuss the expediency of incorporating these products into the menu in the fight against overweight.
How many calories are in eggs of different varieties
Most often in food we use chicken eggs (selective, ordinary or small) and quail eggs. How much calorie in an egg depends on its variety. Let's look at specific examples.
Selected chicken egg weighs about 60 grams. Its calorie content is 94-100 kilocalories per 100 grams. The usual chicken egg is weighing 50-60 grams. That is, caloric content in one piece is about 50-60 kilocalories.
Small chicken eggs weigh less than 50 grams. Their caloric content per one piece is 63-77 kilocalories. You can find a variety of chicken dietary eggs by reading the label on the package.
Of course, the true caloric value can only be set by a laboratory study. The data presented by us is averaged and varies depending on the season, the breed of the bird, its age, the composition of the feed in the poultry factory.
In 100 grams of any chicken egg, approximately 157-160 calories. In 100 grams of quail eggs calories even more - about 168-170. But the eggs of this variety are much smaller. Their weight is about 9-12 grams. How many calories in an egg of this type of bird are? No more than 20 kilocalories per item.
Less eating habits are used for other types of eggs. Kuchene or goose egg contains 185 kilocalories in 100 grams, turkey - 165 kilocalories, ostrich - 118 kilocalories.
Calorie content of egg whites and yolks
The egg can clearly distinguish two parts: protein and yolk. Their composition is fundamentally different in terms of the content of proteins and fats, as well as calories and trace elements. Those who use eggs for weight loss need to know these differences.
The yolk is rich in complete animal proteins, fat and cholesterol. It contains about 11.5% of its fat content. Cholesterol in one yolk 210 mg. Of course, those who are struggling with atherosclerosis, are forced to completely abandon egg yolk. But if you do not have severe problems with the vessels, then you should not completely abandon this product. In yolk, there is a mass of nutrients: a complex of omega-3, calcium, folic acid, vitamin D. The caloric content of each chicken egg yolk is approximately 55-65 kilocalories.
Protein has completely different nutritional properties. It consists of carbohydrates and proteins (albumens). The protein has almost no fat and cholesterol, which means it will not be harmful even under the most severe diet. According to the energy value, this product can be classified as low-calorie. The caloric content of egg whites is only 15-20 kilocalories. If we talk about 100 grams of product, then yolk caloric content is 352 kilocalories, and for protein - only 45 calories.
The caloric content of the eggs is steep and hardcoded
As a culinary treatment, eggs are the easiest to cook. The boiling time determines whether this egg is steep or not. The caloric content of the product is practically the same in both cases.
The caloric content of the egg in the cool is 160 calories per 100 grams. The caloric content of eggs is almost the same as the same - 157-159 calories per 100 grams of the product. The longer the egg was subjected to heat treatment, the more time it will take for its digestion in the gastrointestinal tract. In addition, eggs cooked cool can be stored longer. The digestibility of the nutrients in any case remains high.
Calories in fried eggs
Fried eggs are much more calorie than raw or boiled. This is due to the fact that this method of cooking uses fat (vegetable or butter). All oils are extremely caloric products.
Vegetable oil (including olive oil) is considered a record holder for caloric content. In 100 grams it contains about 900 kilocalories. It is so much that significantly exceeds the energy value of mayonnaise, fat, chocolate and sugar. Eggs in 100 grams contains 240 calories. It is one third more than in raw or boiled eggs.
Omelet is made from eggs with the addition of milk, cream, flour, cheese. Its calorie content can be 200-350 calories. The calories in the fried egg are most often superfluous with any food system.
The caloric content of egg powder is extremely high. This product contains about 542 kilocalories in 100 grams. Of course, we never eat this product in large numbers and in its pure form. Otherwise, in the near future, we were all acutely in the problem of obesity.
The caloric content of egg yolks and proteins in the dry form also varies greatly. In 100 grams of dry protein, approximately 336 kilocalories. This is a lot, but nevertheless, significantly less than in dry yolks. Their caloric content is almost 625 kilocalories in 100 grams.
Using eggs for weight loss
Some diets for weight loss use eggs. First of all it's about low-carbohydrate diet. Such diets are based on modern notions of metabolism. With the exclusion of carbohydrates, we start the process of splitting fat. As a result, ketone bodies appear in the blood that contribute to suppressing appetite. In low-calorie diets, eggs can also be completely used.
The caloric content of the eggs in a cool and hard-boiled way allows us to consider these products as dietary. Their energy value per serving is small. And the feeling of saturation comes for a long time. Eggs are sources of valuable vitamins and trace elements. At that, these substances are absorbed from the eggs very well.
In chicken eggs, 100 grams contain: phosphorus - 192 milligrams, potassium - 140 milligrams, sodium - 134 milligrams, calcium - 55 milligrams, magnesium - 12 milligrams, iron - 2.5 milligrams, copper - 83 micrograms, cobalt - 10 micrograms. All these substances are especially needed to support the health of those who are constantly struggling with excess weight through various unbalanced diets. However, the abuse of eggs can lead to unwanted consequences. This is especially true for those whose cholesterol levels exceed the normal values according to blood biochemistry. Therefore, eggs for weight loss should only be used with good blood biochemistry tests.