Nutrition

Wellness

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Egg Nutrition Facts, Calories ,and Health Benefits

Written By: Nupur Choudhary / BSc. / MSc. [Nutrition]

26 August 2021

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The egg has become one of the most important components of a healthy diet. It is a complete food enriched with all the crucial nutrients, especially protein. Be it eating it raw in your breakfast or cooking out a savory dish from it for lunch, eggs have always been a total savior.

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Many of the nutrients of the egg are mainly present in its yolk part whereas the egg white is enriched with only protein as the main nutrient.

With eggs, the variety and uses are vast. The credibility of an egg depends upon many factors like the method of cooking, storage conditions, etc.

Egg Nutrition Facts

According to the USDA, one medium-sized whole egg provides:

Egg white nutrition facts

According to the United States Department of Agriculture (USDA) , a egg white from one standard, large egg contains:

Egg Yolk Nutrition Facts

According to the United States Department of Agriculture (USDA), a yolk from one standard, large egg contains:

Health Benefits of Eggs

In context to its nutritional properties, the egg has numerous health benefits. 

• An egg is a complete protein food containing all the essential amino acids. Thus, it helps repair and build tissue cells.
• The iron content in eggs is beneficial for the transfer of oxygen throughout the cells. It also helps prevent anemia.
• Vitamin A is particularly good for the eyes and especially, night vision. Eggs contain a fair amount of A vitamin, thus aiding in maintaining good eye health.
• Eggs are a prominent source of calcium and phosphorus. Including eggs in your diet thus strengthens your bones and teeth.
• Eggs serve as a great source of Vitamin B12. This vitamin helps in RBC formation, maintains CNS functions, and aids in DNA formation.
• Choline is one of the most essential nutrients required by the body for gene expression and maintaining the cell structure. Egg yolks are high in choline. There is no choline present in egg whites.
• It’s a worldwide notion that consuming eggs can lead to heart diseases due to the high cholesterol content in them.

Busting the myth apart, the dietary cholesterol present in eggs has very little effect on blood cholesterol levels. 

One egg every day would literally cause no harm to you. The problem arises when you are consuming way too many eggs on a daily basis.

Nutrition and Boiled Egg Benefits

Boil eggs are the best low-calorie snacks. You can eat both soft or hard-boiled eggs but their nutritional value varies. The nutrients in the egg are not compromised regardless of the time you cook it, making it a soft-boiled or a hard-boiled egg. A hard-boiled egg can be beneficial as the longer cooking time prevents harmful bacteria like Salmonella.

Boiled-Eggs Nutrition

Boiled eggs are a delicious and satisfying dish in equal measure. These are some of the best sources of protein. They contain iron, as well as vitamin A, vitamin B12, and vitamin D. Boiled eggs also contain substances called carotenoids, which are very beneficial for the eyes.

According to the United States Department of Agriculture, one boiled egg has 77 calories, 6.3 grams of protein, and 5.3 grams of fat. The carbohydrate content of a boiled egg is 0.5 grams, making it a good choice for people following a keto or no-carb diet. Boiled eggs also contain carotenoids such as lutein and zeaxanthin, which prevent eye diseases.

Boiled-Egg Benefits:

The following are a few benefits of boiled egg: 

• Weight-effective: 

Containing lean proteins and almost no carbs, this calorie-limited food choice is the best recommendation for weight-loss goals. Boiled eggs are helpful in gaining muscle mass after a workout. 

• Bone Strength

Boiled eggs contain proteins that work along with the Vitamin D. This vitamin helps in prenatal development of bones. It is good for the baby’s teeth, bones, and general growth and development.

• Eye Protection

The antioxidants in boiled eggs, like carotenoids, provide anti-inflammatory effects to protect your eyes from damage caused by free radicals. These antioxidants neutralize the effect of free radicals and maintain a good vision. 

• Reduced Cholesterol

Boiling lowers the cholesterol content of the yolk, making it a healthier snack. You can use boiled eggs as an alternative to foods rich in fats. 

• Boost Energy

Taking an egg for breakfast provides you with protein, iodine, vitamin D, vitamin B12, and choline. These healthy elements are good sources of energy that make you feel refreshed and energetic. 

How Many Calories Are in Eggs?

Calories in an egg vary according to the size of it. However, the general calorie of a standard-size (50 g) egg is 72. A small egg (38 g) has almost 54 calories. A large egg (56 g) contains about 80 calories. Egg yolks have a different count than egg whites. The Yolk of a large egg has 56 calories, while the white has 18 calories

Given are the standard values for chicken eggs. Depending upon the way you cook your eggs can change the available calories to it. A hard-boiled egg contains about 77.5 calories, while an omelet contains 154 calories.

Raw Eggs vs. cooked Eggs

When it comes to making a choice between eating egg raw or cooked, there are many things that need to be kept in mind. This is a fact that upon cooking, a particular food experiences a certain amount of nutrient loss. The same is the case with eggs.

Uncooked Eggs

When you choose to go for a raw egg or overcooked egg, a little advantage can be summed up in the nutritional value which are-

• 33% more omega-3
• 36% more vitamin D
• 33% more DHA
• 20% more biotin
• 20% more zinc
• 23% more choline

But at the same time, raw eggs have many downsides as well. A little plus in the nutritional values of raw eggs does not actually cover for the downsides it has.

Eating raw eggs on a daily basis may have the following disadvantages-

• Poor digestibility
• Reduced absorption of protein by 50%
• Bacterial infection
• Block biotin absorption

Cooked Eggs

Out of all the different possibilities of cooked eggs, boiled eggs are the most beneficial for health.

Unlike other egg dishes, boiled eggs are devoid of any extra ingredients or steps to make them right. So, they are not only fast but easy to make – especially on those busy Monday mornings. 

Also, unlike other fast foods, they are healthy.

One large-sized hard-boiled egg (50 g) contains (1):

• 77.5 calories
• 6.3 g protein
• 5.3 g fat
• 0.56 g carbohydrates
• 25 mg calcium
• 86 mg phosphorus
• 63 mg potassium
• 0.555 µg Vitamin B12
• 74.5 µg Vitamin A

Boiled eggs provide you with enough nutrients with almost no calories. Also, they are one of the best protein sources to be included in your post-workout meal or for a weight-loss diet.

With electrolytes like phosphorus, calcium, and potassium preventing any keto headache-like symptoms, you can easily add boiled eggs to your keto or paleo diet without worrying about carbs. 

Egg Dishes with Nutrition Facts

While hard-boiled eggs have nutrition facts every health expert loves, you may not like to have them every day.

So, here are three other ways you can cherish eggs. But first, check their nutritional value.

• Scrambled Egg

Creamy and soft scrambled eggs with a depth of flavor thanks to the butter make the perfect breakfast. Not only do your taste buds love it but your body finds it healthy too. 

That’s right. 

About a cup (135 grams) of scrambled eggs contain (2): 

• 243 calories
• 19 g fat 
• 16 g protein 
• 0.9 g carbohydrate (with 0.5 g sugar and 0 g of dietary fiber) 
• 8.5 g saturated fat 
• 487 mg cholesterol 
• 261.90 mcg vitamin A 
• 2.56 mcg vitamin D 
• 2.20 mg iron
• 72.90 mg calcium
• 176 mg potassium

This serving of two eggs and one tablespoon of unsalted butter contains extensive amounts of electrolytes and crucial vitamins. These include potassium and vitamin A. 

Being rich in potassium makes scrambled eggs great for your blood pressure, nerve function, and muscle function, while Vitamin A helps improve vision and immunity.

Additionally, eggs, butter, or its replacement olive oil are all great keto-friendly foods. 

If you have ever tried the keto diet or are planning to, you may know the net carbs allowed on keto is less than 20g. With only 0.9 grams, scrambled eggs fit the keto diet easily. Just make sure you don’t overeat if you want to keep your body in ketosis.

• Egg Yolk

A lot of people like to avoid the yellow part of the egg in their breakfast. 

But those who know that the egg yolk contains egg’s nutrients in a higher proportion like to make it a part of their regular diet. 

With small amounts of vitamins A, B-12, and D along with tryptophan, folate, and riboflavin, egg yolks are highly nourishing. 

• Here’s the whole list of egg yolk nutrition facts in a 100-gram serving (3):
• 322 calories
• 26.5 g fat
• 15.9 g protein
• 3.59 g carbs (with 0.56 g of sugar and 0 g of dietary fiber)
• 9.55 g total saturated fats
• 1080 mg cholesterol
• 129 mg calcium
• 390 mg phosphorus
• 109 mg potassium
• 48 mg sodium

As you can see, egg yolk is also rich in electrolytes like calcium, phosphorus, and potassium. This makes it great for those following the keto diet as it helps avoid keto insomnia-like issues.

There’s one problem though. Egg yolk contains a high amount of cholesterol which can hamper your heart health. Make sure you don’t consume it regularly without consulting your doctor.

• Egg Noodles

A basic recipe for egg noodles uses soya sauce, veggies, eggs, and of course, noodles. These make the Chinese dish quite healthy and delicious at the same time.

Did you know? A 100-gram serving of egg noodles contains (4): 

• 138 calories
• 2.07 g fat
• 4.54 g protein
• 25.2 g carbs (with 0.4 g of sugar and 1.2 g of dietary fiber)
• 0.419 g total saturated fats
• 29 mg cholesterol
• 12 mg calcium
• 76 mg phosphorus
• 38 mg potassium
• 5 mg sodium

The protein, carbs, and a good amount of electrolytes make it nourishing. This will help you prevent dehydration (due to electrolyte imbalance) and will give you energy throughout the day.

But if your body is in ketosis or you are looking to incorporate ketone drinks into your diet, egg noodles may not be a good dietary choice. 

The main culprit here is the noodles. They are made of flour which significantly increases the proportion of carbohydrates in your meal. 

While these carbs may be healthy, they may throw you off ketosis if you don’t calculate the carbs right.

With quite low fat and more than 20 g of carbs, a 100-gram serving of egg noodles is not keto-friendly. If you want to have it during keto anyway, a spoon or two is what you can have at most.

Also, when compared to egg yolk or scrambled eggs, egg noodles have a low amount of electrolytes. So, they may not be as helpful against keto flu symptoms. 

Types of Edible Eggs

Yes, there are eggs other than hen eggs! 

There are many types of edible eggs that are as nutritious and savory as hen eggs. And people around the world consume these other eggs with addition or apart from hen eggs. Some common types are-

• Chicken Eggs

Probably the king of the egg world, chicken eggs are one of the most popular and commonly consumed types of eggs.

They are rich in protein, calcium, and zinc. Generally, you can find them as white eggs and brown eggs in the market.

• Duck Eggs

Duck eggs have a slightly bigger yolk than chicken eggs. They are a rich source of fat and proteins. 

Chicken eggs are said to be thick-shelled and thus their shelf life is known to be longer than other eggs.

• Goose Eggs

Goose eggs are enormous in size, probably double the size of chicken eggs. Additionally, they also have a higher amount of protein out of all the other eggs.

The shell of goose eggs is quite hard and these eggs aren’t available very easily. This is because the goose itself lays a very small number of eggs in a year.

• Turkey Eggs

Turkey eggs have a creamy taste, especially with their yolk. They are a rich source of calcium and protein. 

• Ostrich Eggs

Ostrich eggs are the largest eggs ever known. They have a very hard shell and are around 20 times thicker than an average chicken egg.

How to know if the egg is fresh: Quick hacks

• To check if the eggs are fresh or not, make sure you read the ‘best before date before you buy them and also before you start using them.
• You can do a float test. Place the egg in a bowl of water, if it sinks the egg is fresh. If it floats, it means the egg is old.
• If an egg is stale, the smell will say it all. All you need to do is crack it.
• Crack an egg onto a plate. If the yolk is flat and the white part runny, the egg is old. If the yolk stands uptight and the white part does not seem to be floating, the egg is fresh.

Takeaway

Eggs are a versatile food. They can be eaten in many different forms enhancing their flavor and taste. The good part is we do not need to compromise on the nutritional benefits.

Eggs are a rich source of nearly all the major macro and micronutrients thus making them a complete food.

The next time you rethink whether the egg is a healthy addition to your diet or not, come up here and clear your doubts!