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Healthy Diet Plans >>  Calories >>  Egg Calories

Egg Calories

It is a very well known fact that eggs are a great source of nutrition, which is why they are recommended for most people. In fact there are many people who make sure that they eat at least one egg during the course, of the day, especially in the morning. Dieticians and nutritionists also usually advise people to increase their consumption of eggs, in case they want to boost their protein intake. An egg can be regarded as natural food, which is why it is much healthier than processed food. Moreover, eggs can also play a vital role in weight management, brain function, muscle strength, proper eye functioning, and so on.
One egg contains varying amounts of 13 essential nutrients, some of which include protein of high quality, iron, choline, zinc and folate. They provide almost all the essential amino acids that the body requires in a particular pattern that is close to perfect. However, there are also many people, especially those that are elderly, who are asked to refrain from eating egg on a regular basis, mainly because it is quite high in cholesterol. Several weight watchers also eat this food type in limited quantities, mainly because they are concerned about the high number of egg calories. However, the amount of calories present in one raw egg is around 70 or so. Out of these 70 calories, the egg white calories are approximately 15, whereas the number of calories present in the egg yolk is around 55.

Along with 1 egg calories, the amount of protein that is found in one egg is 6 grams or 12% of the daily recommended value. Because eggs are high in quality protein, they allow a person to remain full for a longer period of time and it also keeps people energized. Eating eggs at the start of the day can help a person avoid snacking even of there are any delays in mealtimes. Therefore, eggs can actually contribute towards the maintenance of a healthy weight range. Health experts advise parents to make sure that their children eat one, or up to two eggs each day. Studies also indicate that the protein provided by egg calories is more helpful for active adults, as it allows them to build muscle strength. This is probably why those men and women who are into body building make it a point to eat a few eggs on a daily basis. Middle aged adults can also prevent muscle loss, by the consumption of eggs.

There are two different types of eggs, i.e., the white ones and the brown ones, but there are no nutritional deficiencies between both the types. Therefore the egg calories in the white eggs are the same as the brown egg calories. The sizes of eggs may also vary and therefore, the number of calories may vary based on the size. For example, large egg calories could be around 75 to 80 calories or so, which is a bit higher, as compared to the regular or medium sized egg calories. However, the manner is which the egg is prepared could influence the egg calories to a great extent. If the amount of fat or oil used in the preparation of an egg dish is high, then the number of calories in that dish is also bound to be considerably higher.

Soft boiled egg calories

A soft boiled egg is prepared by boiling a raw egg in water for a very short period of time. The egg is boiled just long enough to kill the harmful bacteria that are present in it. The white gets cooked to some extent, but the yolk remains mostly runny. Hence people use an egg cup, to avoid making a mess, while eating soft boiled eggs. Many children and some adults too begin their day with a soft boiled egg. Several dieticians and health experts also advise people to do that, as the nutrition factors within a soft boiled egg are usually intact. However, the number of calories present in a soft boiled egg may vary, based on how it is prepared. Nevertheless, the calories present in soft boiled eggs are a lot less, as compared to other egg preparations. Given below are the nutritional facts for one large soft boiled egg:

• Calories: 80
• Calories from fat: 50
• Protein: 7.0 g
• Iron: 6%
• Calcium: 3%
• Vitamin A: 5%

Hard boiled egg calories

Hard boiled eggs are a favorite of those people who are into fitness and work out on a regular basis, with the purpose of building their muscle mass. In this method of cooking, the egg is boiled in water for a longer period of time, so that the yolk becomes firm and solidifies. Given below are the nutritional facts for one medium sized hard boiled egg:

• Calories: 70
• Calories from fat: 45
• Protein: 6.0 g
• Iron: 2%
• Calcium: 2%
• Vitamin A: 5%

Scrambled egg calories

Several people fix a quick breakfast of scrambled eggs in the morning, not just because they are easy to prepare, but also because they are quite tasty. Moreover, people can use a variety of ingredients, to add different flavors to their eggs. Most people prepare scrambled eggs using milk, onions, mushrooms and at times bacon too. Therefore, the number of calories in a scrambled egg depends completely, on the ingredients that are used in the preparation. However, in case the egg is prepared with skim milk, salt and a small amount of oil or butter, then the number of calories in 1 large scrambled egg should be around 100.

Fried egg calories

Sunny side up or full fried eggs are a favorite with many children, as well as adults. Eggs that are cooked on a pan or skillet with a little bit of fat like oil or butter are fried eggs. One fried egg usually contains around 92 calories, if it is cooked with a minimal amount of fat or butter.

In spite of the fact that the egg calories count in relatively lower as compared to other high protein foods, it is important to ensure that eggs are consumed in moderation, as an excess of any kind of food can be harmful. Therefore, it is best to ask a well qualified nutritionist or a dietician, for the daily recommended doses, which may vary from one individual to the other, based on age and levels of physical fitness.

Submitted on January 16, 2014