Calories in a raw chicken egg. Potential harm to chicken eggs

Knowing the calorie content of foods is important for all losing weight. All diets, to one degree or another, urge us to control the energy value of food. Since eggs are part of the standard diet of all Russians, the question of how many calories in an egg is of interest to many. It should be noted that nutritionists have an ambiguous attitude towards this product. Someone recommends eggs for weight loss. On their basis, for example, the nutrition system of the endocrinologist Osama Hamdiy was created. Other doctors advise severely limiting the number of eggs in the diet. Recommendations are regularly made to reduce their consumption to two pieces a week. In this article, we will try not only to answer how many calories are in an egg and egg dishes, but also to discuss the advisability of including these products on the menu when fighting overweight.

How many calories in eggs of different varieties

Most often, we use chicken eggs (selected, ordinary or small) and quail eggs for food. How many calories in an egg depends on its variety. Let's look at specific examples. A selected chicken egg weighs about 60 grams. Its calorie content is 94-100 kilocalories. An ordinary chicken egg is 50-60 grams in weight. Its calorie content is approximately 78-85 kilocalories in one piece. Small chicken eggs weigh less than 50 grams. Their calorie content per piece is 63-77 kilocalories. You can find out the variety of chicken dietary eggs by reading the label on the package. Of course, only a laboratory test can establish the true calorie content. The data given by us are averaged and fluctuate depending on the time of the year, the breed of the bird, its age, and the composition of feed at the poultry farm. In 100 grams of any chicken egg, there are approximately 157-160 kilocalories. In 100 grams of a quail egg, there are even more calories - about 168-170. But the eggs of this variety are much smaller. Their weight is about 9-12 grams. How many calories are in an egg of this type of bird? No more than 20 kilocalories in one piece. Less often, other types of eggs are used in nutrition. A duck or goose egg contains 185 kilocalories per 100 grams, a turkey egg contains 165 kilocalories, an ostrich egg contains 118 kilocalories. How many calories in an egg depends primarily on its mass.

Calorie content of egg whites and yolks

In an egg, two parts can be clearly distinguished: the protein and the yolk. Their composition radically differs in the content of proteins and fats, as well as calories and trace elements. Those who use eggs for weight loss should be aware of these differences. The yolk is rich in high-grade animal proteins, fat and cholesterol. It contains about 11.5% fat. Cholesterol in one yolk 210 mg. Of course, those who struggle with atherosclerosis are forced to almost completely abandon the egg yolk. But if you do not have pronounced problems with blood vessels, then you should not completely abandon this product. The yolk has a lot of useful substances: omega-3 complex, calcium, folic acid, vitamin D. The calorie content of each chicken egg yolk is approximately 55-65 kilocalories. Protein has very different nutritional properties. It consists of carbohydrates and proteins (albumins). There is practically no fat and cholesterol in the protein, which means that it will not be harmful even with the most strict diet. In terms of energy value, this product can be classified as low-calorie. The calorie content of egg white is only 15-20 kilocalories. If we talk about 100 grams of the product, then for the yolk the calorie content is 352 kilocalories, and for the protein - only 45 kilocalories.

Calorie soft-boiled and hard-boiled eggs

As a culinary treatment, eggs are easiest to boil. Boiling time determines whether the egg will be soft-boiled or hard-boiled. The calorie content of the product is almost the same in both cases. The calorie content of a hard-boiled egg is 160 kilocalories per 100 grams. The calorie content of soft-boiled eggs is almost the same - 157-159 kilocalories per 100 grams of product. The longer the egg has been cooked, the longer it will take for it to be digested in the gastrointestinal tract. In addition, hard-boiled eggs may last longer. The digestibility of nutrients in any case remains high.

calories in a fried egg

Fried eggs are much more caloric than raw or boiled. This is due to the fact that this method of cooking uses fat (vegetable or butter). All oils are extremely high-calorie foods. Vegetable oil (including olive oil) is considered the champion in calories. In 100 grams, it contains about 900 kilocalories. This is so much that it significantly exceeds the energy value of mayonnaise, lard, chocolate and sugar. Fried eggs in 100 grams contain 240 kilocalories. This is a 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 kilocalories. Calories in a fried egg are most often superfluous with any nutrition system.

Egg powder

The calorie content of egg powder is extremely high. This product contains about 542 kilocalories per 100 grams. Of course, we never eat this product in large quantities and in its pure form. Otherwise, soon we all faced the acute problem of obesity. The calorie content of dry egg whites and yolks also varies greatly. There are approximately 336 kilocalories in 100 grams of dry protein. This is a lot, but still significantly less than in dry yolks. Their calorie content is almost 625 kilocalories per 100 grams.

eggs for weight loss

Some diets use eggs for weight loss. First of all, we are talking about low-carb diets. Such diets are based on modern ideas about metabolism. With the exclusion of carbohydrates, we start the processes of splitting fat. As a result, ketone bodies appear in the blood, contributing to the suppression of appetite. In low-calorie diets, eggs can also be used. The calorie content of hard-boiled and soft-boiled eggs allows us to consider these products as dietary. Their energy value per serving is small. And the feeling of fullness comes for a long time. Eggs are a source of valuable vitamins and minerals. Moreover, these substances are absorbed from eggs very well. A chicken egg per 100 grams contains: 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 maintain health for those who are constantly struggling with excess weight through various unbalanced diets. However, the abuse of eggs can lead to undesirable consequences. This is especially true for those whose cholesterol level, according to blood biochemistry, exceeds normal values. Therefore, eggs for weight loss should be used only with good blood biochemistry tests.

Eggs are a frequent guest on the tables of many people. They are added to a huge number of dishes, eaten by themselves. You can boil and fry eggs in a variety of ways. Eggs of not only birds, but also some species of reptiles, such as turtles, are considered edible. Due to the availability and taste, people prefer to eat chicken. Quail eggs are used much less often, and duck, turkey, ostrich or goose eggs are eaten extremely rarely.

The product is common and popular, but also unique. It is absorbed in the human body almost completely (97%). The structure of the eggs is such that only one part is white, and the rest is the yolk. The latter contains proteins, fats, cholesterol. The protein that acquires a white color during cooking consists of only 10% of the protein itself, and the rest is water.

There are about 158 ​​kcal per hundred grams of the product. Here it is necessary to take into account that eggs are bought and eaten by the piece, so you should focus on the size, method of preparation, type. A medium egg has a calorie content of 70, a large egg has 80, and a very large egg has 90 kcal. These indicators are valid only for raw products, during cooking, the energy value changes.

A fried egg already contains 125 kcal. This applies to a product that is fried using vegetable oil. If you boil it soft-boiled, then the calorie content will be already less, that is, 70, and hard-boiled - 50 kcal. It should be borne in mind that the calories in the protein are three times less than in the yolk.

A quail egg is distinguished by its small size and weight, which varies from 10 to 12 grams. Since it is now possible to buy this product, which is becoming quite popular, in almost every supermarket, the question of its energy value becomes relevant. One quail egg contains 16-17 kcal.

It is determined by the beneficial substances that make up the product. Eggs contain minerals required by the human body, as well as amino acids and vitamins. The product owes its nutritional value and value to the content of the following substances:

• active provitamin A;
• vitamin D, the concentration of which is second only to fish oil known for its usefulness to humans;
• vitamins E and group B, and, along with B1 and B2, the yolk is rich in choline (B4);
• calcium, iodine, copper, phosphorus, iron;
• cholesterol, which does not pose a threat to health, as it is balanced by lecithin;
• polyunsaturated fats, which, similarly to the cholesterol contained in eggs, do not cause any harm to health.

Thus, it turns out that both cholesterol and fats that enter the body with eggs are absolutely safe. In addition, the product provides a person with approximately 96% of minerals, as well as useful vitamins.

Everyone who wants to gain harmony and adheres to a dietary diet is invariably interested in the question of whether this product is compatible with the process of losing weight. In this matter, you should listen to the advice of nutritionists. Many experts recommend eating 2 to 3 eggs per week. On low-carbohydrate diets, this amount can be increased.

Including eggs in your diet helps you lose weight and support your immune system. Hard-boiled, they are present in most popular diet programs. Among them are such as Protasova, Atkins, according to blood types, the Kremlin and, of course, protein.

Are there contraindications?

Eggs cannot be eaten by those who suffer from individual intolerance to one of the components of the yolk or protein, as well as cholecystitis. The product often causes allergic reactions. You can start giving egg yolks even to babies from the age of seven months.

To answer this question, it is necessary to decide whether regular table or dietary eggs will be eaten. To distinguish both of these products from each other allows the ability to read the label. On the territory of the Russian Federation, the letter “D” is placed on a dietary egg, the shelf life of which does not exceed a week, but “C” is placed on a table egg, the sale of which takes about 25 days.

The weight of the egg is affixed with the second mark of the marking as it increases with the numbers 1,2 and 3. Selected ones, having a mass of 65 to 75 g, have the letter “O” on the shell, the highest grade with a weight of more than 75 g - the letter “B”. However, when purchasing a product, be sure to pay close attention to when the egg was “released”. If the product is packed in a container, it must be opened to check the integrity.

The quality or taste of eggs, as many mistakenly believe, does not depend on color. It varies from pure white to light brown.

Quantitative rate of eggs

The average person, if we turn to the generally accepted standard of nutrition, should consume about three hundred eggs annually. This is about five to six pieces a week. For people suffering from high cholesterol, this amount should be halved.

Yolks are introduced into the children's diet at the age of seven months. It is permissible for two- and three-year-old children to give two or three yolks a week, a similar number of eggs can be consumed from the age of four to six.

Speaking about the number of eggs, it must be remembered that they are part of baking, mayonnaise and other food products, including home-made ones.

The uniqueness of eggs lies in the fact that they can be prepared in completely different ways, which invariably affects both calorie content and taste. Those who adhere to a dietary diet are recommended to include this product in the diet exclusively soft-boiled, since it is in this form that eggs have a minimum calorie content.

Eggs are prepared according to the following recipes:

1. Boiled soft-boiled and hard-boiled. In the first case, eggs are boiled from 2 to 3, and in the second - from 7 to 8 minutes.
2. Fried. Fried eggs are cooked in a frying pan using a small amount of vegetable oil with the addition of salt, ground black pepper. It can be fried on both sides or on one, getting an excellent fried egg. If you shake the eggs well, then from the usual scrambled eggs you get a mash.
3. Omelette. A light and popular dish made from beaten eggs with milk. It is salted and peppered to taste, and then fried in a skillet. To make the dish tastier, Bulgarian fresh pepper, tomatoes, cheese, ham are added to it. "Stuffing" is selected according to your preferences.
4. Poached. These are testicles that are boiled peeled, that is, without a shell. This cooking method was invented by the French.

Finding a recipe that will suit your taste is not difficult.

Conclusion

For proper nutrition, eggs are an indispensable product that is recommended for both adults and young children. They are not high in calories, but have an excellent taste, and also contain vitamin E that strengthens the heart muscle and blood vessels, as well as vitamin D and a lot of phosphorus, which have a beneficial effect on bone tissue.

Find out the calorie content of an egg, separately protein and yolk, as well as scrambled eggs, scrambled eggs and even a pie with onion and egg. Include all these healthy and delicious dishes in your menu!

Eggs are an indispensable product in the human diet. Any housewife knows: a lot of everyday and festive dishes are prepared on the basis of eggs. A tender omelette for breakfast is a healthy and tasty dish, the preparation of which does not take much time. If you monitor your diet and strive to ensure that your family's diet is healthy, you need to know everything about the nutritional and energy value of eggs.

raw egg

Depends on its weight and cooking method. So, 100 g of the product (raw) contains 158 calories. As a rule, one chicken weighs 40 - 70 g. That is, the calorie content of one raw egg is 63 - 110 kcal. If we are talking about quail, which are about five times smaller than chicken. Their raw calorie content is 168 kcal per 100 g. One quail egg weighs 10 - 13 g. Accordingly, one quail egg - 17 - 22 kcal.

Boiled

If you are on a diet, then the way the product is prepared is of fundamental importance. For example, the famous Maggi diet involves the consumption of large amounts of boiled eggs. So, the calorie content of soft-boiled and hard-boiled eggs does not differ from raw - 63 - 110 calories. However, it is important to remember that the energy value of protein and yolk are different.

Squirrel

The egg white contains water (85%), proteins (12.7%), fat (0.3%), carbohydrates (0.7%). There are 50 calories in 100 g of egg white. In chicken of average weight (60 g) - 33 g of protein, and this is only 15-18 kcal. So, a boiled egg without yolk is an indispensable low-calorie ingredient in dietary dishes (the calorie content of raw and boiled egg proteins is the same). For example, you can add it to fresh vegetable salads (Beijing cabbage + cucumbers + tomatoes + egg white).

Yolk

Egg yolk contains three times more calories than protein: 358 kcal per 100 g of yolk. The yolk of a chicken egg contains 11.5% fat and about 210 mg of cholesterol. The weight of the yolk is 18 g. It contains 64.5 calories.

The nutritional value

A chicken egg contains 12.7 g of protein, 10.9 g of fat and 0.7 g of carbohydrates (per 100 g of product). In a hard-boiled weighing about 60 g, the amount of proteins, fats and carbohydrates is approximately the following: proteins - 7.8 g, fats - 7.2 g, carbohydrates - 0.6 g. They contain 12 vitamins.

1. Vitamin A - necessary for the formation of teeth and the skeletal system, has a beneficial effect on vision, stimulates fat metabolism and the growth of new cells, slows down the aging process, prevents inflammation and diseases of the cardiovascular system.
2. B6 - accelerates metabolism, relieves excitation in the central nervous system, provides energy from carbohydrates, creates the necessary conditions for the synthesis of hemoglobin, participates in the synthesis of insulin.
3. B12 - promotes the development of red blood cells, stimulates metabolism, fat metabolism in liver tissues, lowers cholesterol levels.
4. E - is an antioxidant, improves the transport of oxygen to tissues, prevents the formation of blood clots, improves the nutrition of the skin and mucous membranes.
5. D - ensures the normal development of bones and teeth, enhances the immune system, stimulates the functioning of the thyroid gland.
6. Folic acid - is involved in the synthesis of DNA, ensures the normal formation of immunity, stimulates the gastrointestinal tract.
7. Riboflavin - necessary for the formation of hormones and red blood cells, protects the retina from exposure to ultraviolet rays, is involved in the breakdown of proteins, fats and carbohydrates, and provides tissue renewal.
8. Niacin - participates in redox processes, in tissue respiration, carbohydrate and protein metabolism, stimulates the secretion of gastric juice.
9. Thiamine - is involved in the metabolism of proteins, fats and carbohydrates, stimulates the work of the cardiovascular, nervous and digestive systems.
10. Choline - participates in fat and cholesterol metabolism, ensures the normal functioning of the nervous system, destroys cholesterol plaques on the walls of blood vessels, lowers blood sugar levels.
11. Biotin - participates in the synthesis of hemoglobin and in the processing of glucose, regulates blood sugar levels, promotes fat burning in the body, and normalizes the activity of the sebaceous glands.
12. Pantothenic acid - participates in the formation of antibodies, prevents inflammation, promotes fat burning.

Chicken eggs contain 96% minerals:

• calcium;
• phosphorus;
• copper;
• iron;
• cobalt.

How to calculate the calorie content of an egg?

The total mass is 56% protein, 32% yolk and 12% shell. To calculate the exact calorie content of a boiled egg, boil it, then dip it in cold water for 5 minutes (this will help to easily separate the shell without damaging the protein) and weigh it on a kitchen scale. You can use various online calculators or smartphone calorie counters. If you are on an egg yolk restricted diet, remove the yolk and weigh only the white.

How many eggs can you eat?

After lengthy discussions on the benefits and harms of eggs, experts from various fields of science agreed that moderate consumption does not cause any harm to humans. But the absence of them in the diet can seriously affect the state of health. After all, it is a storehouse of useful substances that are necessary for a person of any age. An exception is individual contraindications (for example, allergies).

• People with excess cholesterol in the blood can consume no more than three eggs per week.
• People who have normal blood cholesterol levels can eat one egg a day, or 5-7 eggs a week. It is not recommended to exceed this rate, as they are also found in other products (for example, in pastries or cutlets).
• If the child does not have allergies, then you can give him eggs, starting from the age of 8-12 months. You should start with one yolk per week. It is forbidden to give protein, as it can cause diathesis in a child.
• At the age of 1 - 1.5 years, the child can be given one per week.
• Children aged 2-3 years can eat no more than three eggs per week.
• From 4 to 6 years - no more than five per week.

Calorie content of dishes

Making an omelette, scrambled eggs or egg croutons for breakfast for the whole family is easy and fast, almost everyone can do it. In addition, such food is very nutritious.

Fried eggs

You can cook diet scrambled eggs in an oil-free ceramic-coated pan or in the oven. Then you should only consider the calorie content of eggs and seasonings if you add them. If you are used to cooking a dish in oil, you must also take into account its energy value. The calorie content of scrambled eggs depends on the oil. On average, 100 g of scrambled eggs cooked in vegetable oil contains 240 kcal.

Two egg omelette

An omelet is a dish made from eggs and milk. It is traditionally fried in sunflower oil, but you can cook it in the oven or in the microwave. Then adding oil is not necessary. An important aspect is milk. The fatter the milk, the more calories in the omelet. For example, if for cooking you take 2 eggs of 60 g each and 100 ml of 2.5% fat milk, the calorie content of which is 52 calories, you will get an omelet with about 210 calories. You can significantly reduce it if you prepare it from proteins. Then its calorie content will be 90 - 100 kcal. If you like hearty omelettes with tomatoes, cheese and bacon, you need to consider the value of these products depending on their quantity in a dish.

Egg croutons

The calorie content of the dish is affected by the energy value of the bread and butter on which the croutons are cooked. So, the calorie content of 100 g of toast (from white bread) with an egg (1 pc), fried in butter (2 g), is about 190 calories.

Pie with onion and egg

A pie with green onions and an egg, for the preparation of which flour, eggs (5 pieces and 1 yolk), 10% fat sour cream, butter and baking powder are used - a very high-calorie dish. There are about 285 calories per 100 g of such a pie.

Video

When compiling a diet menu, you need to know the calorie content of 1 pc. boiled egg. This is a valuable product for the human body, which enriches it with useful components. There are two main ways to prepare boiled eggs: hard-boiled and soft-boiled (with runny yolk). Both options differ in heat treatment time. It takes about 10 minutes to boil an egg. To prepare a soft-boiled egg, boil it for 2-4 minutes.

On a note! In terms of energy value, a boiled chicken egg can be equated to meat products, but its calorie content is much lower.

The number of calories in a boiled egg

How many calories are in a boiled egg? On average, the calorie content of 1 pc. reaches 70 kilocalories. To say exactly how many calories are in a boiled egg, you need to know the duration of its heat treatment. If you calculate the number of calories not in 1 piece, but taking into account the weight of the product, the values ​​\u200b\u200bwill be different.

The table will help you understand the calorie content of a boiled egg.

The table shows that the most high-calorie part of a chicken egg is the yolk. The smallest amount of kilocalories is found in egg white, so it is recommended to use it when losing weight. In fact, the calorie content of a soft-boiled and hard-boiled egg is not much different.

On a note! 100 g of a raw egg contains 157 kcal. The fried product is high in calories.

The table of nutritional value of a boiled egg is presented below.

Egg composition

A chicken egg, regardless of whether it is hard-boiled or soft-boiled, contains a large amount of useful substances:

• biotin;
• vitamins of almost all groups;
• trace elements (magnesium, zinc and others);
• mono- and polyunsaturated fats;
• omega acids.

On a note! The egg contains a lot of protein and few calories, which makes the product valuable for athletes.

Due to such a rich composition, eggs have a positive effect on the work of the entire human body. However, in some cases, eating them is not recommended. In order not to harm your health, you must first study the list of not only useful properties, but also contraindications.

On a note! The yolk of one egg contains a third of the daily norm of cholesterol needed by the human body.

Beneficial features

The benefits of boiled eggs on the human body are as follows:

• vitamin D, which is found in large quantities in egg yolk, is involved in the formation of bones and teeth, strengthens the nervous system;
• choline, present in egg white, improves mental performance;
• blood pressure is restored;
• antioxidant effect is achieved due to selenium and polyunsaturated acids;
• due to the presence of tryptophan, serotonin, niacin, tyrazine are actively produced, which helps to improve concentration, improve the functions of the reproductive system, improve mood;
• the presence of omega acids in eggs allows you to cleanse the blood vessels, helps prevent atherosclerosis, the correct formation of the fetus when the product is consumed by women during pregnancy;
• thanks to vitamin K, the human body recovers more easily after a heart attack;
• due to the presence of vitamin E, skin, hair, nails improve;
• certain components that make up a chicken egg improve blood clotting, so the product is indicated for uterine and other types of bleeding;
• due to lutein, the effect of retinol and carotene is enhanced;
• the liver is cleansed of toxins and other substances that poison it;
• hemoglobin rises;
• assistance in the recovery of the body after operations.

On a note! Chicken eggs are considered natural aphrodisiacs. With regular intake of food, sexual desire increases.

And eggs help fight insomnia and reduce the likelihood of nightmares. Therefore, they are recommended to be consumed in the evening, 3 hours before bedtime.

Boiled chicken eggs are an indispensable product in the diet of athletes. It is optimally balanced protein and amino acids, which contributes to the burning of excess fat and accelerate the growth of muscle mass. In this case, it can be argued that boiled eggs are useful in losing weight. They contain few calories and many nutrients, as well as protein, which is necessary for burning fat.

Harm

In some cases, eggs are not recommended. Under certain conditions, they can cause not so much benefit as harm to human health. Do not forget about the high content of cholesterol in the yolk. Therefore, people prone to thrombosis should carefully introduce eggs into the diet or prefer protein. True, the opinions of scientists on this matter differ.

On a note! Modern scientists have made a statement that eggs contain extremely useful cholesterol, which does not harm the human body. In their opinion, the presence of yolk in the diet is not dangerous and has nothing to do with the formation of cholesterol plaques.

It is not recommended to use eggs for people suffering from cholelithiasis, allergic reactions to animal products. It is forbidden to introduce them into the diet with individual intolerance to the body of individual components.

In the absence of contraindications, nothing prevents you from boiling an egg daily and enjoying it.

How to boil an egg correctly?

Boil eggs in the following way:

1. Immerse the required number of pieces in cold water and place in a saucepan over medium heat.
2. To prevent the egg from bursting, it is recommended to pierce the shell with a needle from the side of the blunt end.
3. Salt the water.
4. Boil after boiling for a certain time.

Immerse the finished eggs in cold water so that they are easier to peel after cooling.

There is still no consensus among nutritionists about whether or not to eat eggs during 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 an ideal product for a diet. An omelette of 3 eggs can satisfy hunger for 4-6 hours. 1 egg contains about 6-7 g of protein, 4 g of fat (and 80% of these are unsaturated healthy fats that are easily digested and do not threaten your figure), about 0.4 g of carbohydrates. In addition, eggs are rich in useful digestive enzymes, vitamins A, B1, B2, B6, B12, D, E, they contain iron, calcium, amino acids, biotin, folic and nicotinic acid, 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 is 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 how it is cooked., which will be discussed in detail below.

However, there is also a reverse side of the coin. First, egg yolk contains cholesterol. 1 yolk contains 2/3 of the daily cholesterol requirement. There are certain subtleties here. If the metabolism is not disturbed in the body, then this cholesterol does not harm the body, since the lecithin contained in the eggs balances it. In addition, cholesterol is found only in boiled and fried yolks, so when cooking soft-boiled eggs or in a bag, it becomes much less. But if you have metabolic problems or diabetes, you need to be careful with eggs. As an option - there are only proteins as a source of proteins and calcium. For everyone else, fiber can be advised as a means to remove cholesterol - eat cereals and vegetables, and everything will be in order.

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 use 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 mass and other useful properties. They prevent cataracts, have a bacteriological effect, have a positive effect on brain function, increase mental activity, improve immunity, strengthen bones, nails and teeth.

Considering how many calories are in eggs, they can be used as a nutritious low-calorie snack between main meals - for an afternoon snack or for a second breakfast in boiled form, in the form of omelettes or as an addition to sandwiches, or as an ingredient in dishes, for example, various casseroles . If you eat eggs for breakfast, be sure 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 eating more than 3 eggs per day, so as not to provoke allergies or increase cholesterol. If you eat eggs for weight loss every day, 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 refuse to use them.

How many calories are in an egg

If you are on a diet, follow the calorie content of food, then it matters a lot to you how many calories are in eggs cooked in one way or another.

The calorie content of egg whites is about 17 kcal. Yolks are more high-calorie - 55 kcal. On average, the calorie content of one egg is from 70 to 90 kcal.

As mentioned above, how many calories in an egg depends on how it is cooked. 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 in fried eggs the calories become about 125-150 per 100 g. 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 a soft-boiled or hard-boiled egg is still very low. But there are a lot of calories in fried eggs, so it is better not to use them during the diet, or at least use non-stick dishes for frying, which will allow you to do without oil.

Athletes prefer to eat egg whites separately - they have no cholesterol, fewer calories, and they 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 how to cook them. It is best to cook hard-boiled eggs for weight loss - they have the fewest calories. To prevent the eggs from bursting when you boil them, put them in cold water, and make sure that the water completely covers the eggs. If the egg does burst, add a teaspoon of salt to the water to keep the egg from leaking into the water. Yes, and cleaned eggs boiled in salt water are better. To easily remove the shell from boiled eggs, after cooking, place the container with eggs under cold water.

Hard-boiled eggs are boiled for 8-9 minutes after boiling water. Eggs in a bag - 506 minutes. Soft-boiled eggs - 2-3 minutes. It is impossible to boil eggs for more than 20 minutes, as harmful substances begin to form in them under the influence of high temperature.

Egg diets for weight loss

The low calorie content and beneficial properties of eggs have made it possible to include them in diets for weight loss. There are many such diets - how many calories are in eggs, their ability to satisfy hunger for a long time, as well as the fact that they are almost completely absorbed by the body, makes them an extremely useful dietary product (in the absence of the contraindications mentioned above - food allergies to eggs, problems with metabolism, diabetes).

For example, there is a three-day diet of eggs and vegetables, which allows get rid of 1.5-2 extra pounds. A longer option is the egg, vegetable and grapefruit diet, which lasts 2 weeks. The egg diet of Osama Hamdiy for 4 weeks is very popular. Her menu is strictly regulated for weeks and days, but the reward for following the instructions of this diet can be getting rid of 10 extra pounds and 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 follow a specific diet with eggs, you can simply include them in your daily diet. They are suitable for both a nutritious breakfast and a light dinner. Considering how many calories are in eggs, you can significantly reduce the calorie content of your daily diet by eating a 2-egg omelette and vegetable salad in one of the meals (since fiber is necessary in order 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 huge.