Eggs are versatile and are a preferred breakfast food. However, eggs can also be a delicious addition to lunch as well as dinner as they blend well in soups, salads, stir fry, etc. Being nutrient-dense, eggs have become an integral part of a well-balanced diet. They are protein-rich and also contain all the 13 essential vitamins and minerals. Consuming eggs will help us be at our best throughout the day. While consuming eggs, the first thing you will be conscious of is the calories in egg and the nutritional benefit. Everything about egg calories and egg nutrition facts is explained in this article.
About Calories in Egg
Calories in egg depend on the size of the egg. An egg smaller in size will have considerably lower calories than the one that is larger.
Given below are the details of sizewise egg calories. The eggs referred to are plain eggs without any ingredients added.
- A small egg weighing 38 grams has 54 calories
- A medium-sized egg weighing 44 grams has 63 calories
- A large egg weighing 50 grams has 72 calories
- An extra-large egg weighing 56 gramas has 80 calories
- A Jumbo egg weighing 63 grams has 90 calories
The calories in egg vary depending on the way it is cooked. Boiled egg calories are not much different from raw egg calories as there are no added ingredients except some water that seeps into the egg. However, the water is removed when the shell is peeled and so it does not make a difference.
The calorie count of egg yolk differs from egg white calories. If you are consuming a large egg, then the calorie count of the yolk will be 56 and the egg white calories of the large egg will be 18. The fact that egg white calories are lower than the calorie count of yolk does not make egg whites healthier than egg yolk. An adequate calorie count is necessary for the optimum functionality of your body. The formula for a healthy diet is not just including foods based on their calorie count. On the other hand, a choice of nutrient-dense food will make a much better diet plan.
Egg Nutrition Facts
Adding eggs to your diet plan does not just provide calories but it has more to it. A large egg weighing 50 grams adds up to 72 calories to your diet plan. Considering the nutritional value it brings to your diet, the calorie count is negligible.
The nutritional profile for a large egg weighing 63 grams is given below:
- Calories: 72
- Fat: 5 grams
- Protein: 6 grams
- Carbs: Below 1 gram
- Selenium: 28% of the Daily Value (DV)
- Choline: 31% of the DV
- Vitamin B12: 21% of the DV
- Vitamin D: 6% of the DV
- Vitamin B2 (Riboflavin): 16% of the DV
- Iron: 5% of the DV
Egg protein contains several other essential vitamins and minerals. Eggs are amongst the dietary sources of Vitamin D which is crucial for cell growth, a robust immune system, and bone health.
Selenium is another crucial nutrient present in eggs. Selenium, a trace mineral, helps in thyroid hormone production, improving reproductive health, etc.
Zeaxanthin and Lutein, the two carotenoids loaded with antioxidant properties, are crucial for eye health. They protect your eyes from age-related macular degeneration and cataracts.
You should be aware that egg yolks are more nutrient-dense compared to egg whites. So, consuming only egg whites will not be as beneficial as consuming both whites and yolks.
Health Benefits of Eggs
Eggs are nutrient-dense and by adding them to your diet, you will be deriving an array of health benefits.
- Primarily, eggs are an excellent source of protein, the most important component of a diet for optimal intake of protein. Eggs are regarded as a complete protein, i.e., they comprise all the amino acids that are essential for overall health, building and repair of muscles and optimal growth.
- Eggs enhance good or HDL cholesterol thereby reducing the risk of heart disease and stroke.
- Choline is a nutrient that is least discussed and underestimated. It is required for cognitive development, nerve function, and prenatal health. Since adequate amounts of choline are not produced by your body it has to be derived from food sources. Choline can be derived from eggs and 2 eggs can provide 50% of the daily recommended value.
- Zeaxanthin and lutein are powerful antioxidants found in the retina. They reduce the risk of age-related macular degeneration and developing cataracts. A major portion of these antioxidants is present in egg yolks.
- Eggs are protein-rich and so can keep you satiated for longer. Eating eggs regularly will reduce calorie intake and induce weight loss.
- Phosphorus is imperative for maintaining bone and oral health. Phosphorus is present in eggs. Also, vitamin D available in eggs increases the bioavailability of phosphorus and calcium.
- Several nutrients that are fat-soluble are available in egg yolk along with healthy fats. One egg yolk a day will make sure that all the essential nutrients are absorbed in the body.
Side Effects of Eggs
Incorporating eggs into your diet provides an array of health benefits. There are, however, some downsides that have to be considered too.
Consuming too many eggs might increase cholesterol levels, especially LDL or bad cholesterol which is one of the risk factors for cardiovascular issues. Recent research, however, was not able to establish any link between heart issues and egg intake.
Some studies have suggested that one egg a day will not pose any risk of heart disease. On the contrary, it will lower the risk of a stroke. More than one egg a day might, however, heighten the risk of heart disease. Limiting the consumption of eggs to 7 a week is the best way to reap the health benefits.
Cholesterol is found in egg yolks. If you are conscious of your cholesterol intake, the best way to consume eggs is to mix egg whites with whole eggs.
Also, some people referred to as hyper-responders are more impacted by cholesterol in their diet. These people should be wary of egg consumption as the cholesterol may increase when compared to non-hyper-responders.
The bottom line is to keep in mind that it is the lifestyle as well as diet quality that matters when it comes to preventing certain diseases. This is because individual nutrients and cholesterol are not solely responsible for the progression of any related disease.
Tips to Follow for Consuming Eggs the Healthy Way
Follow the tips given below before you consume eggs:
- Hygiene is important while handling eggs. There is a high chance that eggshells contain bacteria on them. Avoid consuming eggs if the shells are broken as they may be infected.
- Hard-boiled eggs or poached eggs are the healthiest forms. Make it delicious with a pinch of salt and pepper.
- Uncooked eggs or dishes containing raw eggs should be avoided. There is a risk of salmonella infection when eggs are not cooked. Children, pregnant women, and the elderly are more likely to contract it.
- Minimise the usage of oil or if possible substitute oil with butter while preparing scrambled eggs to make them healthier and avoid calorie addition.
- Omega3-infused eggs from hens are given special feeds to increase the egg quality. These eggs are healthier varieties and are slightly more expensive than the normal variety. These eggs are a healthier option for your well-balanced diet.
- Eggs are porous and if you have to avoid absorption of unnecessary odours, it is recommended to store them in cartons or to refrigerate them immediately after getting from the stores.
Conclusion
Calories in egg depend on the size of the egg and the way it is cooked. One large egg weighing 50 grams provides 72 calories approximately. Eggs are not just about the calories but they are nutrient-dense too. Eggs are a very rich source of protein. Egg protein is considered a complete protein as it has all the amino acids required for the building, repair, and growth of muscles. You can also derive nutrients like choline, selenium, Zeaxanthin and lutein, and phosphorus from eggs.
