Tuesday, April 4, 2017

How Many Calories Are In An Egg? And Why You Should Eat More Eggs

Most of us wondered how many calories an egg contain and some people are worried about eggs cholesterol and fat content.
However, according to some studies, eggs are an incredibly versatile food that are abundant in vitamins, quality protein, minerals and healthy omega-3 fatty acids.
In fact, eggs are healthier and lower in calories than most people think. Therefore, eggs should be included in your well-balanced, healthy diet.
However, the number of calories in an egg depends on the size of the egg and the way it is prepared. Poached and boiled eggs contain fewer calories and fat than fried and scrambled eggs that are fried in oil or have milk added. Even though they are high in cholesterol, they contain mostly unsaturated fat, which is important in a healthy diet.
In order to make intelligent choices when it comes to your diet, it’s essential to know the calorie content of eggs. Therefore, in this article we are going to present you the best way to include eggs in a healthy diet and what kind of health benefits eggs provide.
The exact number of calories in a hen egg depends incredibly on the size of the egg. There are about 70 calories in the average sized egg (50 grams). Chicken eggs can range in size from small eggs weighing about 40 grams to jumbo size ones weighing about 70 grams.
According to the United States Department of Agriculture, the number of calories in the different sizes of raw, uncooked eggs are as follows:
-Medium egg (44 grams): 63 calories
-Large egg (50 grams): 72 calories
-Extra-Large egg (56 grams): 80 calories
-Jumbo egg (63 grams): 90 calories
Note: keep in mind that once you start adding oil or butter to a frying pan or what you serve them with, the calorie count increases significantly.
Calories in a hard-boiled egg
A hard-boiled egg contains about 78 calories and a poached egg contains 72 calories. Moreover, according to the Heart Foundation, poaching or boiling eggs are the healthiest ways to eat cooked eggs.
Remember, if you are serving hard-boiled eggs as part of salad, ingredients like mayonnaise, salad dressings, or other sauces will increase the general calorie count of the meal.
Calories in fried eggs
The United States Department of Agriculture (USDA) says that there are about 90 calories in a large fried eggs.
According to Dr. Francisco Lopez-Jimenez, the risk of heart disease is usually associated with the food accompanying fried eggs, not the fried eggs themselves.
Calories in scrambled eggs
The calorie count in scrambled eggs can raise significantly depending on how you prepare them. On average, if you use semi-skimmed milk, the number of calories in one scrambled egg will be between 90 and 100 calories.
Note: if you add butter or cheese to the cooking process, the number of calories in scrambled eggs will increase even more.
Calories in egg yolk vs egg white
Most of the calories in eggs, as well as all of the fat content, is in the yolk. The yolk from a large egg contain about 55 calories and just over 180 mg of cholesterol. An egg white contains 17 calories and no fat content at all.
Egg whites contain fewer vitamins and minerals compared to an egg yolk. Nevertheless, most of the protein comes from the egg white.
Nutritional Content of Eggs – Why Eating Eggs is Good for You
Eggs are inexpensive and a rich source of numerous vitamins, minerals, and healthy fats. Here’s why eating eggs can be good for you:
Eggs contain healthy fats
Eggs are also an essential source of healthy fats called omega 3-fatty acids. According to Dr. Brunilda Nazario, the omega-3 fatty acids have an anti-inflammatory effect in the body. Having the suggested daily intake of omega-3 can help the body fight inflammatory conditions like heart disease and arthritis.
Eggs are a good source of dietary protein
Eggs are high protein foods – they contain about 12 grams of protein for every 100 grams, most of which is in the egg white.
Cholesterol in eggs
One egg contains about 186 mg of cholesterol, but the question is: should you be concerned about the cholesterol in eggs? Actually, there are various myths surrounding cholesterol and “good” cholesterol is actually essential for many functions in the body.
However, some of the studies have shown that increasing egg consumption in healthy individuals actually helps to lower “bad” cholesterol levels and doesn’t have a significant effect on overall cholesterol levels.
Important source of vitamins and minerals
According to the American Journal of Clinical Nutrition, each chicken egg contains 18 different vitamins and minerals. For example, eggs contain vitamin A, B-group vitamins, vitamin D, E, and K. Moreover, eggs also contain essential minerals like iron, calcium, magnesium, potassium, sodium, and zinc. Some of these vitamins and minerals have antioxidant properties.
Furthermore, the American Journal of Clinical Nutrition also reports that egg contains properties that have been reported to have antimicrobial activity, boost the immune system, lower blood pressure, and have anti-cancer properties.
Health benefits of eating eggs
Eggs are good for your overall health because they provide lots of good protein, vitamins, and minerals and can actually lower levels of “bad” cholesterol.
Benefits:
-Boots eyesight
-Improves brain function
-Helps muscle to grow
-Helps prevent gout
-Lower risk of stroke (consuming 1 egg a day as part of a healthy diet)
Source: http://www.healthyandnaturalworld.com/calories-in-an-egg/