Have you ever wondered just how many calories there are in an egg? And what about the overall nutrition value of eggs? After all, most of us eat eggs on a regular basis, maybe even each day, so this is something that any health conscious person should know about.
So, what does an egg contain and why you should include some in your diet? Here is the answer…
Calories and Macro-nutrients in eggs
Calories: There are about 78 calories in each egg (there is a difference depending on size). The egg yolk contains about 59 calories while the white contains about 19 (which is the number of calories an egg white omelet will contain).
Naturally, the calorie amount may increase for fried eggs or other dishes with eggs. For instance, a dish of eggs with some cheese may contain about 283 calories, while eggs benedict may contain about 300. You need to take into account any additional elements you add to the eggs you eat. This is important as most people don’t eat eggs alone. They are usually just part of a dish or a meal.
Protein: Eggs are an excellent source of protein, providing close to 6 grams of high quality protein (most of which is in the egg white). This is a very high amount, consisting of a big portion of the recommended daily intake of an adult.
Fat: An egg contains about 5 grams of fat (with 1.5 of it being saturated fat).
Carbohydrates: An egg is almost devoid of carbs, containing about 0.6 grams.
Other nutrients in eggs
Choline: Eggs are an important source of choline, an important substance that is a vital component in many fat containing structures in our cell membranes, in particular two common fatty molecules in our brain. In that respect, Choline is important for brain health. It also helps in a variety of other cellular and neural processed inside your body.
Vitamins: Eggs are rich in Vitamins B2, B5, B12, and Vitamin D.
Cholesterol: It’s no secret that eggs are high in cholesterol, which is centered in the yolk. In the past, doctors have often advised to reduce consumption of eggs. However, today some experts have begun voicing a different opinion, stating that people on low-fat diets can indeed consume 1-2 eggs each day without having to worry about cholesterol issues.
Other nutrients: Eggs are also rich sources of selenium, iodine, tryptophan and phosphorous, all of which are needed for the body to function properly.
How to buy and store eggs
I’m sure that by watching how your parents chose eggs at the supermarket you already know most of this but just to make sure there are no issues, you need to always examine the eggs you buy to make sure they’re unbroken or even cracked.
An egg whose shell has been compromised can quickly lose much of its nutritional value and may even make you sick.
Sometimes eggs are labeled according to their size and their level of quality, with AA being the highest and B being the lowest.
Make sure to buy eggs from reputable sources and only those that have been cooled throughout their shell life. You should store your eggs in the refrigerator as soon as you get home from the supermarket.
Sometimes, when you open an egg, you will see a drop of blood in it. When this happens you should throw this egg away immediately.
Eggs can be prepared and eaten in a variety of forms. You can boil them to have an hard-boiled egg that’s easy to put into a sandwich or add to a salad. You can fry eggs to make all sorts of omelets (try to use olive oil for frying eggs) as well as eat them scrambled, poached, pickled, and so on.
There are countless recipes that an egg lover can enjoy.
One way which a lot of people use to get lots of protein with lot cholesterol is to separate some egg whites from their yolks and preparing an omelet with one yolk and several whites. You still enjoy the taste and get lots of protein.
Eggs are a super food and a marvelous source of healthy protein. If you’re looking for a way to add some protein to your diet with a low amount of calories eating eggs is the way.
For other super foods take a look at Fat Burning Kitchen.
image credit: kjetil_r