How Many Calories in Eggs

How many calories in eggs If the rules of the charts most commonly used foods potatoes and eggs would certainly be in the top 5. Without eggs we can not imagine a single day because they consume consciously and unconsciously – by means of cookies, candy and salty dishes, pasta , soups , homemade ice-creams , cakes …

Although often use what is generally known about them is :

  • egg you need to cook 5 minutes
  • that egg white has fewer calories than the egg yolks with which should not be exaggerated because there are a lot of cholesterol
  • you should not eat a lot of eggs because it can be charged bile
  • when the actual filling for cake best to separate the yolks and whites , as it better mix

Egg is one of the most important foods in the diet of young children and is know by most parents. But eggs are useful and what their nutritional value, that hardly anyone knows. Therefore, we have prepared this little guide with all the necessary information about this useful foodstuff.

How Many Calories in Eggs
How Many Calories in Eggs

Weight chicken egg averaging 50 g, of which 11 % of that makes the shell , 58 % egg white and 31% yolk. It is nutritious and biologically valuable ingredients, mainly low calorific value. The eggs of hens that were fed naturally contain more folic acid and vitamin B12 than those produced on farms. They are a source of first-class protein , vitamins A, D, B2, B12, iron, zinc, calcium, magnesium and riboflavin.

The egg is the correct replacement for meat and therefore you can give to children the yolk alternately with fish, meat or liver. The child should eat one or two eggs a day, especially if they eat meat in small quantities.

How many calories in eggs what nutritionists recommend ?

Nutritionists recommend the eggs in the diet of children because proteins in them have great nutritional value. This means that they meet the body’s need for amino acids and facilitate they own production of specific proteins, which are an integral part of the tissue. On the other hand, the essential amino acids – phenylalanine and tyrosine – are important for proper brain development and better vision. The biological value of the protein in eggs is 93.7. It strengthens the immune system and, thanks to lecithin, helping the development of children. Lecithin is derived primarily from the yolk and waste during the production of oil seeds. It is known that provides shine and reduces its decline, a calming effect on the nervous system. Given that egg yolk has a large amount of cholesterol (from 262 to 450 mg), if it is eating in a raw state, and with cholesterol balance may not be regulated with lecithin. But if the egg cook or warm up to 50 degrees Celsius, lecithin loses its power, and acts as the yolk cooked fat.

Egg whites have a bactericidal effect. It contains a lot of protein, low in fat and contains virtually no cholesterol, compared to less yolk him and calorific value – even five times. The only important vitamin in it is riboflavin – B2, important for the metabolism of carbohydrates, fats and proteins. It is essential for the functioning of a number of enzymes in the brain, and for the normal function of erythrocytes. It also stimulates the activity of vitamin B11 (frolic acid) when creating a new erythrocytes.

Egg yolks contain more protein from egg whites – ovovitelin is the main protein of eggs. Egg white contains ovoalbumin, ovoglobulin and other proteins. Fats are concentrated in the egg yolk and largely consist of triglycerides, cholesterol and lecithin then. The yellow color comes from the yolk colored pigment xanthophyll. Mineral is much larger in the egg yolk, primarily phosphorus and iron, calcium, and sodium, potassium, copper and iodine. It is much richer in vitamins – a source of vitamins A and D, and contains B1, B2 and E.

How many calories in eggs the freshness and preparation of eggs

It is very important that the eggs are fresh, because then the highest quality. In time they produce biochemical and physical changes that impair their quality or even the condition deterioration. The egg can absorb twice as much liquid from its weight and that is when heated connectivity. If a fresh egg yolk occupies the central position, the proper shape and it does not run. Egg shell color says nothing about the freshness and quality, it depends on the type of shell and can be white or more or less tan color.

From the nutritional point of view, it is best to eat egg cooked with fresh seasonal vegetables and whole grain products. In order to iron out the yolk best use of it when combined with the consumption of vegetables, not with milk and dairy products, because then its nutritional value decreases. Fried egg always lose a certain amount of protein due to the devastating effects of heat. Regarding the digestibility of eggs, it depends on the way that they prepare. In addition soft and hard-boiled eggs, and fry it, they are a real salad, are used in sauces, they are real mayonnaise and various other snacks and meals. The crude egg white contains avidin, a protein that binds biotin (vitamin H), preventing its absorption. When cooked, “antivitamin” egg white becomes inactive. Because of all this – nutrition and digestibility – ideal boiled egg. However, during the cooking part of the egg white protein is destroyed, thus creating sulfur that binds to hydrogen, so that a sulfur-hydrogen gas which boiled egg gives a distinctive odor. Eggs in cooking have a need to be covered with water. Cooked eggs should immediately rinse with cold water to make it easier peeling. Shred or cut only when completely cooled.

It is best to eat boiled eggs because that saved retain the highest percentage of vitamins and minerals due to the shell . Frying eggs due to high temperatures lose one tenth of proteins. Also boiled eggs do not contain additional fat as fried and easier to digest and absorb. The proteins in eggs have such a high biological value ( efficacy with which protein is used for growth ) to be used as a standard for measuring protein quality of other foods. Their biological utilization was 93.7 % compared to say the milk of 84.5 % and 74.3 % beef. Eggs should not be eaten raw because besides the possibility of infection with salmonella, in this way the body will only use half of the protein from eggs.

How many calories in eggs nutritional quality of eggs

One large 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 the egg white ) . The proteins from egg whites are so high quality that are used as a standard for measuring protein quality of other foods.

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

[widgets_on_pages id=”How Many Calories in Eggs”]