Nothing beats an egg when you want to eat a healthy breakfast. The nutrients contained in an egg are difficult to beat and replace. An egg contains complete protein and is filled with nutrients. Did you know how many Calories In An Egg: Is It Good For Weight Loss And Diabetes?
How many calories are contained in eggs?
The egg’s size determines how many calories it contains. According to the American Egg Board a large egg has 70 calories The larger the egg, the greater the caloric content. According to the United States Department of Agriculture’s Food Composition Databases (USDA), a large grain of raw egg has 72 calories.
While small raw eggs have only 54 calories. This large, small, and jumbo size is adapted to USDA rules based on the weight of its eggs. According to USDA calculations, jumbo eggs weigh approximately 30 ounces per dozen. Large eggs can weigh between 24-27 ounces and a dozen.
How Many Calories Are in an egg white?
Egg whites do not contain fat and are high in protein, about 3.9 gr per grain. Specifically, according to research, peptides (types of proteins in eggs) can lower blood pressure. Egg whites have only 17 calories out of 72 calories for one whole egg.
But that does not mean that egg yolks are unhealthy, because despite having fat content and being high in calories, egg yolks are also high in vitamins and minerals compared to egg whites. the difference in egg white and yolk content is also quite striking.
Because of this difference, egg whites and yolks complement each other. Many health experts recommend eating one whole egg white rather than discriminating against eating only egg whites or yolks only.
The number of calories in an egg is not only calculated based on the weight of the raw egg. Another factor that can affect the caloric content of eggs is how to cook
Which Higher Calories are in Boiled or Fried Eggs?
Eggs are a good source of protein-rich nutrients. Eggs are often used as an addition to the dish in a variety of ways according to taste. One way to enjoy eggs only is to boil them. Boiled eggs can be a salad topping, or simply eaten with a sprinkling of salt and pepper.
This boiled egg is full of nutrients, proteins, and healthy fats. Eggs are also quite low in calories, fats, and carbohydrates. Other ingredients in eggs are cholesterol, vitamin A, vitamin B2, vitamin B12, vitamin B5, phosphorus, and selenium.
Nutrients contained in one boiled egg-sized 50 grams
77 calories; carbohydrates 0.6 grams; total fat 5.3 grams; saturated fat 1.6 grams; unsaturated fat 2 grams; cholesterol 2 grams; Protein 6.3 grams; vitamin A 6 percent of the Nutritional Adequacy Rate (AKG); vitamin B2 (riboflavin) 15 percent; vitamin B12 (cobalamin) 9 percent; vitamin B5 7 percent; phosphorus 86 milligrams (mg), and selenium 15.4 mcg.
The nutrition of eggs is widely contained in egg yolks. While egg whites contain more protein.
In the Journal of Food Chemistry, a study in Australia in 2006 found that regular and organic egg yolks typically contain about 1.3 percent omega-3 fatty acids. Meanwhile, omega 3 egg yolks contain up to 6 percent fatty acids.
Is It Good For Weight Loss And Diabetes?
A study from the University of Missouri, USA, proved that breakfast eggs help shed weight. That is, breakfast eggs are suitable for those of you who want a healthy diet. A total of 65% of respondents who had breakfast with eggs daily managed to achieve the ideal weight after 8 weeks. Eggs contain a lot of protein thus suppressing appetite and reducing the chances of overeating for the rest of the day.
The American Heart Association (AHA) supports the egg option as a breakfast menu. The AHA states that 72.5 percent of eggs contain pure protein and more than 1.5 grams of fat. The content is excellent from a nutritional standpoint. An egg gives the body as much as 78 calories, with a solid source of protein, vitamin D, and choline. The combination boosts the immune system, improves liver function, and supports fetal brain development for pregnant women.
If the daily caloric intake is less than the caloric requirement per day, our weight can drop. Likewise, if the daily caloric intake exceeds the number of caloric needs per day, we can be overweight or obese.
The best diet for weight loss is Diet. But for diabetics who want to lose weight, should not carelessly go on a diet. According to The American Diabetes Association, eggs include superfoods for diabetics. An egg usually contains half a gram of carbohydrates, so it will not cause a spike in blood sugar.
The amount of cholesterol in eggs is safe for diabetes
One egg contains almost 200 milligrams of cholesterol, so although it is safe to consume diabetics, it is still necessary to limit the number so as not to pose a risk of other diseases, especially cardiovascular disease.
Diabetics are advised to eat one egg per day. That way, you can feel the benefits of eggs better. The way it is presented also needs to be considered. A healthy way to serve eggs to diabetics is to boil them. However, if you are bored you can also serve it as an omelet. Add vegetables to make the nutritional content more diverse.
A 2009 study showed that high egg consumption rates can increase the risk of type 2 diabetes and heart disease. Researchers believe this is due to an excess intake of cholesterol that mainly comes from animal food.
As reported by Medical News Today, trying to lose weight too fast or too tight can also cause problems with blood sugar levels. Obesity is a risk factor for type 2 and types 1 diabetes.
When deciding how to lose weight, a diabetic must consider many factors. Factors to consider when choosing the best way to lose weight are age, general health, and how much weight they should lose.
Also, know about How Many Calories In a Banana.
Calories and egg nutrition after cooking
Boiled eggs are made by placing the eggs into a saucepan of water, which is then boiled for a few minutes until the water boils. The process certainly does not add oil or butter. A poached egg has 72 calories, but a boiled egg has 78 calories.
Boiled without shells
Who doesn’t like boiled eggs? Please note, because cooked in hot water, boiled eggs tend to contain fewer calories than fried eggs. The calorie content of boiled eggs is the same as whole boiled eggs, which is 74 calories.
Fried egg cow’s eye
There are many variables that can affect the amount of calories in eggs fried or made from cow’s eyes. The amount of oil, butter or margarine used in the fryer will affect the number of calories.
In general, using oil, butter, or margarine will produce fried eggs that have more calories than boiled eggs.
In addition, how high the oil temperature in the cooking process can also affect the health benefits of fried eggs.
As an alternative to reducing high cholesterol levels, use heart-healthy olive oil to reduce excess calories. Alternatively, choose milk instead of butter when making scrambled eggs, then cook gently over low heat.
For those of you who do not need additional calories, it is recommended not to process eggs by frying.
Scrambled eggs are also easy to make. However, these eggs tend to contain more calories than boiled eggs or boiled without shells because recipes usually suggest additional milk and butter, so the eggs a great.
As with fried eggs, it’s hard to say how many extra calories go into scrambled eggs.
That’s because it depends on the amount and type of milk added to the egg and how much butter or oil is added to the pan.
Australian Eggs for Healthier Cooking, a non-profit company that offers marketing, research and development services to benefit Australian egg farmers, makes it possible to cook eggs in almost any way you like.
According to them, eggs are still classified as low-calorie foodstuffs. Only, people who count calories as part of a strict diet may be better off eating boiled eggs, than two scrambled eggs.
However, there is no reason also for you to avoid cow’s eye eggs as well as scrambled because basically around calories averages can be controlled by the type and amount of material added.
When you want to cook scrambled eggs, you can choose low-fat milk to mix into chicken eggs, like dash semi-skimmed milk.
As for the side effects of consuming too much egg
In addition to containing protein, eggs also have carbohydrates and a variety of amino acids that are useful for the body, especially for children who are still in their infancy.
One egg contains about 185 mg of cholesterol per grain. Consumption of 6 grains a week is the maximum limit allowed. However, this amount should also be offset by physical activity such as exercise.
Keep cholesterol levels below 200 milligrams per day. When you consume too many eggs, you will experience excess cholesterol, as a result, the body will experience an increase in cholesterol levels and an increased risk of heart disease.
Risk of diabetes
Diabetes can also be caused by eggs high in fat, particularly in women.
According to research, eating chicken eggs every day puts men at a 55% risk of developing type 2 diabetes. Meanwhile, women at risk of the disease are about 77% greater than men.
Although not directly the cause of acne, eggs can make acne in some people worse. Intake of meat and eggs especially in refined carbohydrates and processed foods can increase inflammation in the body.
Inflammation will make the oil gland production rate increase, making the skin oily, inviting bacteria, and triggering the appearance of acne on the skin.
Eggs contain 75 calories per grain. You already have 225 calories if you eat scrambled egg for breakfast, which is three eggs in total. The high calories in eggs can make your weight go up.
The high-fat content in eggs can also make your weight gain. If you want to be healthier, you should consume eggs once every 2-3 days for women who feel overweight.
In non-organic eggs, poultry is usually given injectable hormones. These hormones can interfere with hormonal activity in your body.
Consuming too many eggs makes your hormones easy to go up and down, especially in women. Animal protein consumption should be regulated with more vegetables and fruits to compensate for the side effects.