How many calories in an egg: raw, hard-boiled and soft-boiled, fried in oil and without oil

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Chicken eggs are the most affordable livestock product, which is not only widely used in the food industry, but also actively consumed by the population. Eggs are usually added to pastries and desserts, used in salads and cocktails, and also consumed as a completely independent dish. If you follow your figure and regulate your diet, then you need to know not only how many calories are in an egg, but also how the cooking method affects the energy value of the product.

Learning to choose quality eggs

Eggs are a rather capricious product, with a relatively short shelf life. Table eggs can be stored for about a month, usually up to 25 days, but diet eggs retain their nutritional qualities for no more than a week. In small towns, people rarely encounterexpired or spoiled product, as the local poultry farm is constantly working to meet the needs of the population, and the eggs are not stale in the warehouse. The larger the settlement, the more difficult it is to deliver fresh eggs to the point of sale in time, and supermarkets sin with various frauds with expiration dates. That is why it is important to be able to choose the right product. Agree, it doesn’t matter at all how many calories are in an egg if it suddenly turns out to be rotten? Things to watch out for:

• Only take eggs in transparent or open packaging, so you can evaluate their appearance and integrity.
• There should be no cracks or dents on the shell, if the inner protective membrane has been damaged, then such a product will be unsuitable for eating after 8-12 hours.
• If possible, you can take the eggs out of the tray and shake them a little. Nothing should hang out inside the shell, if this is not the case, then the product has already been spoiled for a long time.
• You can also test the egg at home. Lower it into the water and see: if it floats, then most likely it is rotten, and the gases that have formed as a result of putrefactive processes and fermentation raise it to the surface.

Categories and types of chicken eggs

There are five categories of eggs, all of which differ in size and ratio of white to yolk mass. Depending on the variety, the number of calories in the egg will also change: how many grams of the yolk - so many fats, which means that the energy value of such a product will be higher.

Gradation of eggs by weight:

• "B" is a product of the highest category. The mass of one egg is more than 75 grams. The amount of protein is almost twice the amount of yolk (41/26). This variety is very rare to find in retail, mainly used in the food industry.
• "O" is a choice product. Weight ranges from 65 to 75 grams. It is noteworthy that the mass of the yolk remains the same, which means that such eggs, although smaller in size, are slightly more nutritious.
• "1" is the first category. This is the most common product on the market, weighing from 55 to 65 grams. The ratio of protein and yolk decreases proportionally.
• "2" is the second category and "3" is the third category. Very small eggs, weighing up to 55 and 45 grams respectively.

Also on the shell you can find the following markers:

• "D" - this letter means that the egg is dietary. You can store it for no more than 7 days.
• "C" are regular table eggs with a one month shelf life.

What is hidden under the shell: the composition of the product

First of all, it is worth noting that eggs are a very he althy product. In them you can find more than 10 vitamins that have a beneficial effect on the functions of your body. B vitamins are especially valuable, these rare elements support the human nervous system, help fight stress and improve the overall emotional background. In addition, almost the entire periodic table is found in eggs, andthe amount of useful microelements per 100 grams of the product just rolls over. Here are just a few of them: selenium, copper, chlorine, manganese, boron, nickel, phosphorus, iodine, molybdenum, silicon, magnesium, titanium, tin, sodium and even aluminum. Also, eggs are quite rich in iron, but it is very poorly absorbed from them. In addition, if you eat raw eggs, then iron will be poorly absorbed from other foods, be sure to consider this.

Do you know how many calories are in a raw egg? In general, about 160 kcal, but the figure may vary depending on the variety. The ratio of protein and yolk in different categories of eggs is not the same, most of the calories in the yolk - about 352 kcal per 100 grams. Therefore, despite the size, small eggs are more nutritious, since the percentage of the yolk occupies a much larger volume.

And how many calories are in the protein of one egg? You will be surprised, but almost 7 times less than in the yolk - only 52 kcal per 100 grams of product. Therefore, if you are on a diet, it is best to minimize the consumption of eggs.

Valuable protein and other beneficial properties of eggs

The benefits of eggs are undeniable, this product has an exceptional effect on our body and contains irreplaceable valuable components. Let's dwell on the useful properties of the product:

• First of all, eggs are an affordable and cheap source of easily digestible protein, it is in second place after meat. And protein is the main building material for our organs and tissues. Also, do not forget about how many calories are in the protein of one egg - only 52 kcal per 100gram. Using it in the preparation of dishes and cocktails, we get excellent "muscle food" without harm to the figure.
• The yolk is no less useful. It contains an irreplaceable component - lecithin, which is especially important for children. This substance activates the brain, improves performance and has a beneficial effect on memory. It has also long been proven that the cholesterol contained in the yolk is not dangerous, but on the contrary, it allows you to maintain the optimal level of this substance in human blood. But pay attention to how many calories are in the yolk of an egg - 352 kcal per 100 grams. In order not to harm the figure in the pursuit of benefits, try to limit the amount of this product in the diet.
• Even an eggshell is very good for the body. But before using it, you should definitely wash it well, dry it, free it from films and grind it. It is believed that eggshell calcium is absorbed by the human body by 98%, which is much more than if you received this trace element from complex vitamins or dairy products. The daily norm is contained in only a quarter of a teaspoon, however, it is quite difficult to collect a sufficient number of shells.

Can chicken eggs be dangerous to the body?

However, even the he althiest foods can harm our body, and eggs are no exception:

• Raw eggs can cause infection with a dangerous bacterium - salmonella. It parasitizes in the internal organs of birds and settles on the shell. To avoid infection, always wash your eggs with soap or a baking soda solution,also try to avoid getting shell particles in dishes.
• Eggs can harm the figure. For example, do you know how many calories are in a soft-boiled chicken egg? There are about 160 kcal in 100 grams of the product, and this is just a couple of eggs, so be careful at breakfast and do not lean on other high-calorie foods.
• Some people have an individual intolerance to egg white, especially small children under 1 year old are at risk. Therefore, it is worth introducing this product into complementary foods as late as possible.
• Some producers sin by using strong antibiotics, because chickens in poultry farms have a very weakened immune system. If you have the opportunity, then buy homemade eggs or give preference to farm products.

Eating raw eggs and their calories

Now let's take a closer look at the energy value of the product. How many calories are in a raw egg? If the product has not been processed, then its calorie content is in the range of 152-164 kcal per 100 grams. As described above, the figure depends on the category of egg: the more yolk, the higher the nutritional value. Some people prefer raw quail eggs, they are much more palatable and he althier. How many calories are in a quail egg? These eggs have a higher energy value - 168 kcal per 100 grams. Again, this is all due to the higher volume of yolk relative to protein.

Boiled eggs: cooking methods and nutritional value of the dish

Boiled eggs are a traditional addition to any breakfast. Does boiling eggs affect the energy value of the product? For example, how many calories are in a soft-boiled chicken egg? The answer is simple - as much as in cheese. Heat treatment does not affect the nutritional value in any way. No matter how you cook eggs: soft-boiled, in a bag or hard-boiled - the calorie content will remain the same.

Favorite scrambled eggs: the effect of frying on the calorie content of the product

How many calories are in an egg fried in butter? Depending on the type of fat used and its amount, the figure can reach 200 kcal per 100 grams. If you cannot imagine your life without scrambled eggs, then try to minimize the amount of oil, or at least use only vegetable oil. Better yet, get a non-stick pan. After all, how many calories are in a fried egg without oil, so many of them are in a raw product.

Omelet: the energy value of the most delicious and he althy breakfast

If you are not ready to give up eating fried eggs, but want to reduce the calorie content at least a little, then your salvation is an omelette. By adding milk, the number of eggs per 100 grams of the product is reduced, which means that the nutritional value is reduced. You can make the dish even more dietary by adding vegetables and herbs. But it is better to refuse omelettes with cheese and sausages, the energy value of such a product is in no way inferior to ordinary fried eggs. But we remember how many calories are in an egg fried in oil, and we understand how this can affectfigure.

Calorie content of other types of eggs

In addition to chicken, a person eats eggs and other poultry. How many calories are in a quail egg? Or, for example, in goose? Here is a small list to help you with your calorie count if you are in control of your diet:

• quail - 168 kcal;
• goose - 185 kcal;
• turkey - 165 kcal;
• duck - 185 kcal;
• ostrich - 118 kcal.

Now you know a little more not only about the beneficial properties of the product, but also how many calories are in an egg. This knowledge will help you control your diet and stick to the basics of good nutrition.