If you’re like most people, you probably think of eggs as a healthy and nutritious food. And while they are certainly a good source of protein and other nutrients, they also contain cholesterol and calories.
How Many Calories in an Egg
- A small egg contains around 54 calories
- A medium egg contains around 63 calories
- A large egg contains around 72 calories
With the majority of calories coming from the egg white. On Average, the yolk makes up about 35% of the total calories in an egg.
Calories in Cooked Eggs
The number of calories in an egg depends on the size of the egg and how it is cooked.
Scrambled eggs: 91 calories
Poached eggs: 74 calories
Hard-boiled eggs: 78 calories
Egg omelet: 94 calories
Egg Omelet and cheese: 119 calories
What’s Inside an Egg?
An egg is made up of two main parts – the yolk and the egg white. The yolk is the yellow part of the egg that contains fat and cholesterol, while the egg white is the clear part of the egg that contains protein.
The yolk also contains vitamins and minerals, such as vitamin A, B12, iron, and zinc.
Eggs Nutrition Facts
1 large egg, raw, whole contains:
Fat: 5 grams
Saturated fat: 1.6 grams
Unsaturated fat: 2.3 grams
Cholesterol: 186 mg
Sodium: 70 mg
Potassium: 63 mg
Carbohydrates: 0.4 grams
Protein: 6.3 grams
Vitamin A: 6% of the RDI
Calcium: 2% of the RDI
Iron: 5% of the RDI
Health Benefits of Eggs
- Protein: Eggs are a good source of high-quality protein. One large egg contains six grams of protein, which is about 12% of the Daily Value. Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting the immune system.
- Vitamin D: Eggs are one of the few foods that contain vitamin D. This vitamin is important for bone health and helps the body absorb calcium.
- Choline: Eggs are also a good source of choline, a nutrient that supports brain health and development. Choline is important for memory, learning, and muscle control.
- Antioxidants: Eggs contain antioxidants that may help protect against disease.
- Eggs make you feel full: Eggs are a high-protein food that can help you feel full and satisfied after eating. This may help you eat less throughout the day and may help you lose weight in the long term.
- Omega-3: Eggs also contain omega-3 fatty acids, which are important for heart health. Omega-3s can help reduce cholesterol and triglyceride levels, and may also help lower blood pressure.
While eggs are generally safe for most people, there are a few potential side effects to be aware of.
- Allergies: Some people may be allergic to eggs. Symptoms of an egg allergy include hives, swelling, difficulty breathing, and anaphylaxis.
- Cholesterol: Eggs contain cholesterol, which can raise your cholesterol levels if you consume too many. High cholesterol levels can lead to heart disease.
- Weight gain: Eggs are high in calories, and consuming too many calories can lead to weight gain. If you’re trying to lose weight, it’s important to limit your intake of eggs.
- Diarrhea: Eating too many eggs can cause diarrhea due to the high amount of fat and cholesterol in the yolks.
- Poisoning: If eggs are not cooked properly, they can cause food poisoning. Symptoms of egg poisoning include nausea, vomiting, and diarrhea.
Vitamins in Eggs:
Eggs are a good source of several vitamins and minerals, including:
Vitamin A: Eggs contain vitamin A, which is important for vision, reproduction, and immunity.
B vitamins: Eggs are a good source of B vitamins, such as choline, riboflavin, and folate. These vitamins are important for energy metabolism, brain function, and red blood cell production.
Vitamin D: Eggs are one of the few foods that contain vitamin D. This vitamin is important for bone health and helps the body absorb calcium.
Vitamin E: Eggs also contain vitamin E, an antioxidant that may help protect against disease.
Minerals in Eggs:
Eggs are a good source of several minerals, including:
- Selenium: Eggs contain selenium, a mineral that is important for thyroid function and immunity.
- Iron: Eggs are a good source of iron, which is important for red blood cell production and energy metabolism.
- Zinc: Eggs also contain zinc, a mineral that is important for growth, wound healing, and immune function.
Carbs in Eggs
Eggs contain a small number of carbohydrates. One large egg contains less than one gram of carbs, which is about 2% of the Daily Value.
Fats in Eggs
Eggs are a good source of fat. One large egg contains five grams of fat, which is about 8% of the Daily Value. The majority of the fat in eggs is healthy unsaturated fat.
Eggs for Weight Loss
Eggs are a high-protein food that can help you feel full and satisfied after eating. This may help you eat less throughout the day and may help you lose weight in the long term.
Eggs and Diabetes
Eggs are a good source of protein and can be part of a healthy diet for people with diabetes. However, it’s important to monitor your intake of eggs and other foods high in cholesterol, as they can raise your cholesterol levels.
Eggs and Heart Health
Eggs are a good source of protein and omega-3 fatty acids, which are important for heart health. Omega-3s can help reduce cholesterol and triglyceride levels, and may also help lower blood pressure.
Varieties of Eggs
There are many different types of eggs, including:
Chicken eggs: Chicken eggs are the most common type of egg. They come in a variety of sizes and colors, including white, brown, and blue.
Duck eggs: Duck eggs are larger than chicken eggs and have a richer flavor.
Quail eggs: Quail eggs are small and delicate. They have a higher protein content than chicken eggs.
Goose eggs: Goose eggs are the largest type of egg. They have a strong flavor and a high protein content.
Ostrich eggs: Ostrich eggs are the largest of all eggs. One ostrich egg is equivalent to 24 chicken eggs.
Storage and Safety Tips for Eggs
Eggs are a perishable food and should be treated as such. Here are some tips for storing and handling eggs:
– Eggs should be refrigerated in their original carton and placed in the coldest part of the fridge.
– Eggs can be stored in the fridge for up to five weeks.
– Eggs should be washed before cooking to remove any bacteria that may be present on the shell.
– Raw eggs can contain bacteria that can cause food poisoning. Therefore, it’s important to cook eggs thoroughly before eating them.
– Eggs should be cooked until the whites and yolks are firm.
– Eggs should not be left out at room temperature for more than two hours.
– Eggs that have been cooked can be stored in the fridge for up to four days
Eggs are a nutritious food that can be part of a healthy diet. They’re an excellent source of protein and contain vitamins, minerals, and antioxidants that are important for good health. Eggs are also relatively low in calories and carbs, making them a weight-loss-friendly food. When it comes to safety, eggs should be refrigerated and cooked thoroughly to reduce the risk of food poisoning.