Calories in an egg

Calories in an egg, as a food, eggs are very useful for people who need to reduce daily calorie intake. Larger egg contains only 71 calories and very little fat in total, about pet grams, in a healthier not saturated form. According to many studies it has been found that after a long day of entering one make two eggs slightly increased cholesterol levels Omegol.

Only a very small number of people need to reduce your intake of eggs, and that those who also have high cholesterol and triglycerides in the blood and Omegol, as it is considered to be sensitive to cholesterol Omegol in store. Others, including those who have elevated levels of cholesterol in the blood omegola, can enjoy eggs. For the prevention of cardiovascular disease is much more important to limit fat intake , especially saturated fat and saturated, so it is better to eat eggs with vegetables and grains than red meat with lots of fat .

What contain one calories in an egg?

Eggs are among the most important foods and many dishes are unthinkable without them. The egg contains 71 calories, 6.3 g protein, 4.9 g fat, 190 mg cholesterol omegol, vitamin B12 0,6mcg, 1mg of folic acid. Of the recommended daily dose of nutrients one egg contains 9 percent of vitamin A, 10 percent of vitamin D, 10 percent of vitamin E, 14 percent of riboflavin, vitamin B6 two percent , two percent of calcium , phosphorus six percent , two percent magnesium , four percent of iron, five percent zinc .

Calories in an egg

Calories in an egg

Eggs contain carotenoids, which is better absorbed than those of vegetable origin (from spinach or carrots), and the natural protection of certain eye diseases that are associated with aging. Eggs also contain vitamin D, which promotes calcium to the bones stay strong. It contains six percent of folic acid, which is the patron of heart disease in the elderly.

They are very valuable source of protein – one egg meets 15 percent of human daily requirement for protein. As for nutrients, egg white is very different from the yolk. Egg white is composed mainly of water and about 11 percent protein, while the yolk is rich in phosphorus and protein, fats, and vitamins and minerals. In addition to vitamins A, D and E, which are soluble in fats, as well as B1 and B2, vitamin PP and biotin, and it contains calcium, phosphorus and iron, potassium, phosphorus, or the cobalt and copper. The egg white are vitamins soluble sodium, potassium and chlorine. One can use 95 percent of the nutrient values ​​from one egg.

The best preparation

The digestibility of egg depends on how much is fresh. The best way to prepare that highlights all the properties of the egg is cooking without fat. Egg fried in fat take longer to digest and can adversely affect the liver and pancreas. Be careful to use it only in case of gallstones.

Allergic reactions

Protein ovalbumin can cause allergic reactions, such as itching, vomiting and diarrhea in children younger than one year. The egg is not recommended for feeding young children, except the yolk. It should be borne in mind that the eggs are very rich holestrol at 100 grams. There are about 200 to 250 mg of saturated and unsaturated fatty acids.

Combine

The egg is well combined with vegetables, especially potatoes. Try to avoid the combination of eggs with beans and meat, as well as a combination of bad. The neutral combinations falls egg with bread, cereal and fat.

Do not go overboard with the amount of eggs, no matter how loved them, but certainly do not turn off the diet. If you are healthy, you use them in the diet in various dishes, sweet and savory, especially as boiled, poached, scrambled, omelet.

The caloric value

  • Chicken eggs whole fresh 100 grams of about 162 cal
  • Chicken egg medium size around
  • 48 grams cal 77
  • Fresh egg whites 100 g cal 51
  • Fresh egg yolk 100 g cal 360
  • Duck eggs whole fresh 100 g 188 cal
  • The nutritive value of fresh egg ( 2 pieces , 100 g ) :
  • Energy value of 146 kcal ( 610 kJ )
  • Protein 12.5 g
  • Fat 10.5 g
  • Carbohydrates 0.3 g
  • 380 mg of cholesterol
  • Sodium 133 mg
  • 125 mg of potassium
  • Calcium 55 mg
  • Magnesium 11 mg
  • Iron 1.8 mg
  • Vitamin A 200 nano grams
  • B1 0.08 mg
  • B2 0.46 mg
  • B6 0.12 mg
  • B9 60 nano grams
  • Vitamin E 1.2 mg

One large calories in an egg, weighing about 60 grams, has an energy value of 75 kilocalories ( kcal ) and provides about six grams of fat and 6.25 grams of protein (about half comes from egg whites ) . Proteins from egg white are so high quality that is used as the standard for measuring the protein quality of other foods .

Eggs are easily digestible, and their biological utilization ( efficacy with which protein is used for growth ) is 93.7 percent , compared to 84.5 percent for milk and 74.3 percent for beef.

Modern science of nutrition , due to the traditional and rich diet in most European countries, recommended moderate use eggs. One week for a small child, three for adults, a maximum of five for young people nutritious richness of the egg should be kept to what is food growth. Because of its exceptional nutritional value, the calories in an egg is certainly an important factor varied and balanced diet, and therefore a factor of health . However, it can also become a challenger to certain ailments if carelessly used in the already unbalanced diet.

Relevant comments for eggs

The egg should break immediately before use, because in contact with air and room temperature quickly degenerates and becomes an excellent nourishing environment for the growth of various microorganisms.

We also encourage you to accept our advice and enjoy the meal with calories in an calories in an egg.

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