Egg 1 category weight and calorie content. Nutritional value of chicken eggs

How many proteins, fats and carbohydrates are contained in one chicken egg? And how much separately in the yolk and protein?

It is important to know when the diet is limited to the choice of products for weight gain or on a diet, because the protein is not completely absorbed from the products, and here it is not enough to count for long.

Let's try to figure it out.

Let's start with the fact that eggs are dietary, marked with the letter D and canteens marked with the letter C - these designations only speak of shelf life.

Eggs are considered dietary if they can be stored for no more than 7 days. Therefore, look at the packing date when buying eggs. Everything that is stored for more than 7 days, but not more than 25 days, is table eggs.

Egg categories are defined as follows

• The highest category (B) - 75 g or more,
• Selected egg (O) - from 65 to 74.9 g,
• The first category (1) - from 55 to 64.9 g,
• The second category (2) - from 45 to 54.9 g,
• The third category (3) - from 35 to 44.9 g.

The highest category is quite rare on sale, the third - even rarer. All other names of eggs: rejuvenating, rustic, this is about nothing - a marketing ploy, supposedly they have more selenium and other useful elements. But no one has yet conducted clinical trials, the effect of such eggs on human rejuvenation or health. And it is important for us to know only the composition of BJU (proteins, fats and carbohydrates) and calorie content.

I buy a package, inspect it, the composition of the product per 100 g of weight is written on the package. On the package with eggs, the composition is written: protein 12.7 g, fat 11.5 g, carbohydrates 0.7 g, calorie content 157 kcal. Poultry farms analyze their products, and I hope that these data can be trusted.

All eggs appear to be the same size, but this is only at first glance.

I weigh, the smallest egg weighs 66 g, the largest 72 g - and if you look closely, you can see that it is larger. I choose these two eggs from the whole package and will calculate the average values ​​​​from them.

Carefully break and separate the yolks from the whites. I weigh on electronic scales (error + - 1 g).

The shell weighs 8 g for an egg, which is 72 g, for the rest of the eggs, which are 66-68 g each, the shell weighs 7-8 g. The yolks weigh 18-20 g. Proteins average 42-43 g.

Now let's turn to the nutritional value of chicken eggs. On different sites and nutrition calculators, the information is contradictory. I am trying to find something that sheds light on this confusion and compare it with institute textbooks, for example, on the commodity science of food products (Kazantseva N.S.). So, according to theory, chicken egg protein contains in its composition on average: water 80-85%, proteins 12-13%, carbohydrates about 0.7%, minerals 0.6%, fat 0.3%.

I remember what was written on the packaging of my specific eggs.

100 g of the edible part of the egg contains 12.7 g of proteins, then

64 g egg without shell (72g-8g) - 8.13 g proteins (amino acids),

59 g egg without shell (66g-7g) - 7.5 g proteins (amino acids).

The average amount of proteins (amino acids) is 7.8 g per egg.

We check according to the theory: The protein part of the eggs consists of approximately 13% of proteins (amino acids), which means that in 43 g of my egg protein there are approximately 5.6 g of amino acids. In a smaller egg, 42 grams of protein contains approximately 5.4 grams of proteins. The average is 5.5 g of proteins. This is the figure I will write down in my nutrition calculator. By the way, 0.7% protein carbohydrates are 0.3 g, the amount of fat in the protein is 0.13 g, and the calorie content is 25 kcal.

We can boil or fry this egg, and in any form it will contain all the same 5.5 g of protein and 0.3 carbohydrates. But if we fry it in oil, the BJU changes.

Now the yolks. The chemical composition of the yolk is more vague: according to some data, the yolk contains about 31.8% fat, 16% protein, 0.2% carbohydrates, 1.1% minerals, and 50% water.

According to others - up to 33% fat, if you refer to Wikipedia, which refers to data from the USDA National Nutrient Database, so chicken yolks weighing 17 g contain 4.51 g of fat - this is 26.5% - very little, some are not the same chickens in America, not like ours!

In general, I am again guided by the nutritional value declared on the packaging of those eggs that I bought. It says 11.5 g per 100 g of egg weight. If you remember, fats are contained not only in the yolk, but in the yolk and protein, there is nothing in the shell except calcium salts.

For 100 g of the edible part of the egg, there are 11.5 g of fat, then

64 g of egg without shell accounts for 7.36 g of fat.

For 59 g of egg without shell, 6.7 g of fat. The average is 7 grams of fat per egg.

How to distribute it all between protein and yolk? It's simple here: all the data on the amount of fat in the egg protein, according to different sources, are approximately the same - 0.3% fat. I have already calculated that this is 0.13 g of fat. Then the yolk accounts for an average of 7-0.13=6.87 g of fat.

16% of the protein from the total mass of the yolk is on average 3g (I count between eggs weighing 72 and 66g). A 0.2% carbohydrates 0.038 g. Average calorie content 74.3 kcal.

By the way, at the expense of caloric content, everywhere they write, then the yolk has it three times higher than that of the protein. Let's compare 25 kcal and 74.3 kcal - the difference is 2.9 times, so that's right!

I sum up, according to my calculations, the nutritional value of table eggs of the selected category.

What do you want to say in the end. Of course, the difference in the chemical composition of chicken eggs is sometimes different. You can take any to calculate your diet - averaged from various nutrition calculator sites, or from a package of purchased eggs. In fact, it is worth believing rather the information that is written on the package with eggs. The fact is that the chemical composition of eggs depends on the breed of chickens, on their age, and other factors that are individual at each poultry farm.

Eggs are a tasty and satisfying food that can help with weight loss. This dietary product is highly appreciated by professional culinary specialists and experts in the field of healthy nutrition.

Information about the effect of eggs on the body and the rules for their use will help you get the most out of food. Information about the calorie content of dishes will allow you to create an optimal menu and normalize weight.

The popularity of the product is explained by its high taste characteristics and benefits for the body. In modern cooking, there are dozens of options for their preparation - from modest fried eggs to masterpieces of confectionery art.

Eggs are easy to digest, and their chemical composition is rich in valuable elements and vitamins. This is one of the few components of the diet, which is absorbed in almost 100% volume.

Several types of eggs are in demand among consumers:

1. Chicken- a classic of the genre and a hit in the budget consumer basket. The nutritional value of 1 chicken egg in nutrition is equivalent to 100 g of meat. Found with white and brown shells. The color of the shell matches the plumage of the chicken. The average weight of 1 piece is 70 g.
2. Quail eggs occupy the 2nd place in terms of prevalence. They are fatter than chicken, but less allergenic. They are considered an environmentally friendly product, since the bird requires careful treatment and a well-thought-out menu of harmless "chemistry". A small egg is protected by a speckled shell and weighs about 17 g.
3. goose egg- a product with expressive taste and powerful antioxidant properties. It is useful for strengthening immunity and is actively used in cooking. Sold only at farmers' markets. The average weight of 1 copy is 200 g.
4. Turkey eggs in appearance and nutritional value, they are similar to chicken counterparts. The main difference is the higher fat content. Turkeys lay little and seasonally, so their eggs are purchased individually when contacting a breeder farmer. Weight of 1 piece - 70-72 g.
5. ostrich eggs- large exotic specimens. Giant size and bright taste are their key features. The mass of eggs depends on the breed of the ostrich. A common indicator is 1600.

Scrambled eggs from 1 ostrich egg can feed a company of 10 people.

1. Egg powder, or melange(from the French mélange - mixture) - dried and chopped whites and yolks of ordinary eggs. It is used for cooking dishes - omelettes, pastries, meatballs. The advantages of dry mix over fresh eggs are a long shelf life and the absence of pathogenic microbes. In the process of processing proteins and yolks are pasteurized.

We figure out which egg is better than a quail or a chicken egg together with Elena Malysheva in the “Live Healthy” program.

The energy value of eggs is different. The large size of the bird is not a guarantee of a high calorie content of the product. This is noticeable when compared calories per 100 grams and per 1 raw egg:

The number of calories consumed will depend on the amount of egg mass eaten. We suggest that you familiarize yourself with, which is useful for the figure, health and is allowed for people with diabetes.

Compound. Protein and yolk calories

Protein and yolk differ in composition and have different calorie content.

Liquid protein occupies most of the egg (about 60%). The name of the component gives a clear idea of ​​its composition. Egg white (protein) is a complex of compounds of the same name mixed with water, which determine the nutritional value of the product. In the human body, protein performs a building function and ensures the development of muscle tissue.

Egg protein contains a minimum of fat and has a low calorie content - 25 kcal per 1 piece, or 60 kcal per 100 g.

The yolk is half the size of the protein. It contains more fat and has a high energy value. The average calorie content of 1 piece is 75 Kcal, per 100 g - 375 Kcal.

The central part of the egg is a clot of useful components. The composition of the yolk includes vitamins A, D, E, B, folic and nicotinic acid.

Among the minerals, phosphorus and iron are leading in quantity. In smaller volumes there are potassium, magnesium, calcium, zinc, iodine.

The uniqueness of eggs is due to the presence of lecithin and niacin. These substances reduce the activity of harmful cholesterol in the yolk and make the composition of the product as balanced as possible.

Beneficial features

The rich mineral composition of proteins and yolks explains their high nutritional value.

Egg protein is essential for muscle development and repair.

Due to the high content of vitamin A, phosphorus and iron, eggs help strengthen bones and teeth, increase the strength and elasticity of hair and nails.

Folic acid is responsible for the normal development of the fetus during pregnancy.

Vitamins D and E strengthen the immune system. Leticine and niacin reduce the risk of developing cancer and cardiovascular diseases, prevent the accumulation of cholesterol on the walls of blood vessels.

B vitamins support working capacity, activate metabolic processes, have a beneficial effect on the nervous system and mental activity.

Possible harm

The negative impact of eggs is manifested in the case of their immoderate and inattentive use. Things to consider:

1. Protein-rich foods increase strain on the kidneys and liver. Excessive eating of eggs can disrupt the functioning of internal organs.
2. High cholesterol content in the yolk- the main argument of opponents of eggs. Nutritionists agree with them on this issue. Useful lecithin will not get rid of problems in case of excessive use of the product. Excess cholesterol is fraught with slagging of blood vessels and impaired cardiac activity.
3. salmonellosis disease threatens lovers of raw eggs. Poultry products are a frequent object of infection with dangerous bacteria. Their entry into the human body is fraught with blood poisoning and severe indigestion.

In this video from the “Live healthy” program, together with Elena Malysheva and her team of doctors, you will find out in what form it is better to eat eggs and why, how they are useful for our body.

Heat cooking of eggs is a guarantee of the safety of a product purchased at retail outlets.

Consumption rate

Adult men and women can eat 1-2 eggs per day. With high levels of cholesterol or blood sugar, the diet should be limited to 2 pieces per week.

An egg is allowed to be introduced into the menu of children over 1 year old. At this age, the child can eat 1 yolk per week. Protein is a strong allergen, so it should not be offered to children under 3 years of age.

By the age of 5, a child's diet can include up to 5 pieces per week.

Contraindications

There are 2 main categories of persons for whom poultry products are banned:

• Babies under the age of 1 year. For the developing child's body, the processing of high-protein animal food is backbreaking work.
• Allergy. Individual intolerance forces us to refuse pure eggs and those dishes in which they are present: pastries, semi-finished products, sauces.

Calories in fried and boiled eggs

Culinary processing ensures easy digestion of food and maximum absorption of useful components.

Calorie content depends on the chosen method of preparation. The nutritional value is affected by the duration of the heat treatment and the list of ingredients involved in the recipe.

Boiled whites and yolks contain fewer calories than raw eggs. The longer the heat treatment, the lower their energy value.

The calorie content of fried eggs in the form of fried eggs or scrambled eggs depends on the fat content of the oil and additives: milk, cheese, smoked meats, mushrooms, vegetables.

Average energy value per serving of 2 eggs:

Calorie content of eggs

The product is in demand internationally. "Egg" recipes are available in many national cuisines and represent a wide range of dishes - from breakfasts and salads to hot dishes and pastries.

In cold appetizers, boiled proteins and yolks are combined with sauces, vegetables, meat and fish ingredients. Salad with eggs - will be a light or hearty dinner and will decorate the festive table.

Soups and cabbage soup, thanks to the addition of eggs, acquire richness and density. Sometimes the egg mixture is introduced into the broth in liquid form. In other cases, chopped boiled proteins and yolks are poured into the finished soup and act as a decorative element.

The main hot dishes are European casseroles, Russian stuffed "nests" of vegetables and meat. The star of Caucasian cuisine is Adjarian khachapuri, ruddy bread cakes with cheese and egg “core”.

In the confectionery business, a boiled egg is used as a filling for pies. Protein is the main ingredient for air meringues. Egg-dipped toast is a breakfast that adults and children love.

In drinks, the egg mixture acts as a natural thickener and is an alternative to dairy additives.

Kaisermelange ("imperial mixture") - a kind of Viennese coffee with loose yolk and honey.

Popular options for dishes with the addition of eggs and their energy value:

Eggs in the diet

The high nutritional value of eggs with a low calorie content determines their full presence in a healthy diet.

This is a frequent component of the diet menu for weight loss. They help to avoid deficiency of nutrients in conditions of food restrictions. The product provides a feeling of satiety for a long time and helps to live until the next meal without harmful snacks. We propose to find out in which the main component is the egg.

In a diet aimed at weight loss, eggs can be present in several forms:

• Boiled proteins and yolks.
• Fried eggs cooked without oil.
• Omelette with 1% fat milk.

Flour dishes and confectionery with the addition of eggs should be excluded. They are saturated with sugar and fast carbohydrates, which quickly settle on the body in the form of body fat.

During weight loss, it is important to monitor the amount of fat in the diet. The norm is about 1 g of fat per 1 kg of body weight, with weight loss it can be reduced to 0.7-0.9 g per kg of body. You should not reduce more, it will no longer be good for health.

Refusal to eat yolks will reduce the fat content and calorie content of eggs to a minimum. Boiled proteins act as a light dinner. Protein omelette without yolks - dietary breakfast. Athletes often eat an omelet without proteins during the so-called “drying”: at a time when they want to reduce the percentage of fat so that the muscles look more prominent. By the way, we have articles on drying and.

A good side dish option is green salad, peppers, broccoli, asparagus. These vegetables are rich in fiber, which contributes to the rapid removal of egg cholesterol from the body.

How to choose and store

Characteristics are subject to the requirements of state standards. Mandatory marking in the form of letters and numbers is applied to the shell of eggs that go on sale. What does she mean?

• The letter designations "D" or "C" indicate the "age" of the product. "D" (dietary) - those that were on the counter during the first 7 days from the date of production. Such products can be bought in the immediate vicinity of the production site. "C" (table eggs) are sold everywhere.

The degree of freshness is the main difference between products of categories "D" and "C". Dietary eggs "older" than 7 days are mechanically transferred to the category of table eggs.

• Numerical marking indicates weight. The higher the number, the lighter and smaller the egg. Selected product C0 (weight from 65 to 74.9 g) is heavier and larger than C1 (category 1, weight 55-64.9 g). Large specimens weighing more than 75 g are marked with the letter "B" and belong to the highest category.

The taste and quality of eggs do not depend on their size and shell color.

In the store, you should pay attention to 2 points:

1. Date of manufacture. Eggs keep fresh for 25 days when stored at room temperature and 120 days when refrigerated.
2. Manufacturer's address. The closer the place of manufacture to the sales center, the better.

At home, eggs should be kept isolated from substances with strong odors. The optimum temperature is from 0 to 5°C.

You will learn about the freshness of eggs and useful properties from this talk show "About the most important thing" with Sergey Agapkin and MD, leading researcher, professor of the FGBUN "Federal Research Center for Nutrition and Biotechnology", doctor of the highest category, Alla Vladimirovna Pogozheva.

How to cook

Questions about cooking are usually related to the time required to achieve the desired egg consistency.

• Eggs are boiled over moderate heat.
• Do not put cold eggs in boiling water. It is necessary to warm them to room temperature or heat water with them.

Boiling in salted water will prevent cracking of the shell and leakage of protein.

1. The egg "in the bag" is a dense protein and a liquid yolk.

How to do: the raw product is lowered into boiling water and cooked for 1 minute. After that, the fire is turned off, and the egg comes to readiness in the same liquid for 7 minutes.

1. A soft-boiled egg is considered the most useful and easy-to-digest dish. The finished protein is elastic, and the yolk is tender and watery.

How to do: a raw egg is dipped in cold water and put on fire. After boiling the liquid, the cooking process takes 4 minutes.

1. A hard-boiled egg has equally dense protein and yolk.

How to do: after boiling water, the egg is cooked for about 7-8 minutes. Too long cooking (more than 10 minutes) will worsen the taste of the dish and complicate the process of digestion in the stomach.

An egg is a unique food that combines affordability with pleasure and benefits for the body. It will appeal to picky kids and brutal men who prefer hearty food. Low-calorie and nutritious eggs will enrich the diet with valuable elements and help you get a slim silhouette.

Eggs are a fairly common item in our refrigerator. It is easy to prepare and quite nutritious, besides easily accessible. We can call it an indispensable product in our diet, because almost no pastries can do without it. We use them in different forms: raw, boiled, fried.

And you and I, girls, should know how much and what we use. Therefore, it is important to know the calorie content of even this product if we monitor our diet. I read that eggs are incompatible with the diet, because they contain a sufficient amount of fat, but did you know that one egg contains only 50 kcal!

So, today we will talk about them in more detail, what benefits they bring in themselves, and what harm.

How many calories?

First of all, the calorie content of this product depends on its size.

One hundred grams of a chicken egg contains approximately 160 kcal. One piece usually weighs from forty to seventy grams. From here it is easy to calculate what the calorie content of chicken eggs is. However, the calorie content is also affected by the way it is cooked.

Calorie in boiled form

Raw eggs are most beneficial, but there is no guarantee that they are free of salmonellosis. Therefore, it is better to cook this product.

Everyone knows that an egg consists of protein and yolk. The calorie content of each part is different. The greatest number of calories is contained in the yolk, and in the protein they are three times less. Surprisingly, there are as many kilocalories in a boiled egg as in a raw one.

That is, it will contain 70 kcal.

This is a great option for breakfast, and besides, scientists have proven that the cholesterol that they have is harmless.

What is the calorie content of protein?

The protein of a boiled chicken egg has a low calorie content and is only 17 kcal, which is about a quarter of the total calorie content.

It is also important that the protein contains practically no fats and contains all the amino acids necessary for the human body, as well as B vitamins.

What is the calorie content of the yolk?

The calorie content of the yolk is about 50 - 55 Kcal. It contains fats, proteins, carbohydrates, vitamins A, E, group B and trace elements: manganese, iron, calcium, zinc and others.

It also contains cholesterol, which is balanced by lecithin, which makes it safe. It is not recommended to use the yolk at the same time as other fats of animal origin.

What is the calorie content of a hard boiled egg?

Many are sure that the calorie content of 1 boiled egg, as well as raw, is 70 kcal, but this is not so. A hard-boiled egg has the least calories, it contains only 50 kcal. Such a product can be stored for quite a long time, up to ten days.

A boiled egg will be an excellent option for those who are struggling with extra pounds.

Soft-boiled eggs calories

Soft-boiled eggs do not lose their usefulness. They contain 70 kcal. Such a product is completely digested in a couple of hours.

The longer it cooks, the worse it will digest. And in order to get soft-boiled eggs, they need to be boiled for only 3-5 minutes. A properly cooked product is distinguished by a semi-liquid yolk, it should only be served hot.

What if it's fried?

For many, the usual breakfast in the morning is scrambled eggs, so the issue of calorie content is very relevant. The calorie content of one fried egg, cooked chemically without oil, is approximately 110 calories. But many people fry them in oil, which contains fats, which increases their calorie content.

We fry in oil

The number of calories in such a product can exceed 170 kcal, which is 2 to 3 times more than the calorie content of a boiled egg. Because of such a high calorie content, they, as a rule, are not included in therapeutic nutrition systems and diets for weight loss. If you do not want to give up high-calorie scrambled eggs from 2 eggs, then you can try to reduce the nutritional value of this dish.

To do this, it is necessary to fry only proteins, since the amount of carbohydrates in them is negligible, and there is no fat at all.

What is the calorie content of a 2 egg omelet?

One of the most common breakfast foods is scrambled eggs.

It is very easy to prepare.

It is necessary to beat the eggs with milk, and pour the resulting mass into a pan, into which you first pour a little sunflower oil.

The calorie content of an omelet from 2 eggs will be 118 Kcal, and if it is prepared from proteins alone, then the calorie content will decrease to 85 Kcal.

Tomatoes, cheese and other foods are often added to an omelette, which increases its calorie content. For example, 100 g of an omelette with tomatoes and cheese can reach 342 kcal. Breakfast in the form of an omelet is very healthy. It has an optimal energy value, a charge of tone for the whole morning.

Beneficial features

• The substances contained in the egg protect the optic nerve, preventing the formation of cataracts.
• They also contain substances useful for hematopoiesis.
• The lecithin contained in the yolk helps to strengthen memory and increases mental performance.
• Stimulate the immune system and promote weight loss.
• Helps maintain healthy teeth and bones.
• They contain the vitamin of beauty and youth - vitamin E.

Chicken eggs are very useful, and it is better to use them boiled, because with such processing they contain the least amount of calories and are better absorbed.

They can also be used in diets.

But, of course, there are a fairly large number of products that have a lower calorie content than a boiled egg.

However, before you carefully count calories, you need to remember about its valuable and beneficial properties. Even more vitamins are found in quail eggs, the calorie content of which, however, is much higher than that of chicken eggs (about 150 Kcal).

Material source: http://notefood.ru/produkty/kalorijnost-produktov/kakaja-kalorijnost-jaic.html

Egg categories are defined as follows

• The highest category (B) - 75 g or more,
• Selected egg (O) - from 65 to 74.9 g,
• The first category (1) - from 55 to 64.9 g,
• The second category (2) - from 45 to 54.9 g,
• The third category (3) - from 35 to 44.9 g.

The highest category is found on sale quite rarely, the third - even less often. All other names of eggs: rejuvenating, rustic, this is about nothing - a marketing ploy, supposedly they have more selenium and other useful elements. But no one has yet conducted clinical trials, the effect of such eggs on human rejuvenation or health. And it is important for us to know only the composition of BJU (proteins, fats and carbohydrates) and calorie content.

I buy a package, inspect it, the composition of the product per 100 g of weight is written on the package. On the package with eggs, the composition is written: protein 12.7 g, fat 11.5 g, carbohydrates 0.7 g, calorie content 157 kcal. Poultry farms analyze their products, and I hope that these data can be trusted.

All eggs appear to be the same size, but this is only at first glance.

I weigh, the smallest egg weighs 66 g, the largest 72 g - and if you look closely, you can see that it is larger. I choose these two eggs from the whole package and will calculate the average values ​​​​from them.

Carefully break and separate the yolks from the whites. I weigh on electronic scales (error + - 1 g).

The shell weighs 8 g for an egg, which is 72 g, for the rest of the eggs, which are 66-68 g each, the shell weighs 7-8 g. The yolks weigh 18-20 g. Proteins average 42-43 g.

Now let's turn to the nutritional value of chicken eggs. On different sites and nutrition calculators, the information is contradictory. I am trying to find something that sheds light on this confusion and compare it with institute textbooks, for example, on the commodity science of food products (Kazantseva N.S.). So, according to theory, chicken egg protein contains in its composition on average: water 80-85%, proteins 12-13%, carbohydrates about 0.7%, minerals 0.6%, fat 0.3%.

I remember what was written on the packaging of my specific eggs.

100 g of the edible part of the egg contains 12.7 g of protein, then

64g eggs without shell (72g-8g) - 8.13g protein,

59g eggs without shell (66g-7g) - 7.5 g protein. The average amount of protein is 7.8 g per egg.

Checking the theory: Egg whites are about 13% protein, which means there are about 5.6 g of proteins in 43 g of protein in my egg. In a smaller egg, 42g of protein contains approximately 5.4g of proteins. The average is 5.5 g of protein. This is the figure I will write down in my nutrition calculator. By the way, 0.7% protein carbohydrates are 0.3 g, the amount of fat in the protein is 0.13 g, and the calorie content is 25 kcal.

We can boil or fry this egg, and in any form it will contain all the same 5.5 g of protein and 0.3 carbohydrates. But if we fry it in oil, the BJU changes.

Now the yolks. The chemical composition of the yolk is more vague: according to some data, the yolk contains about 31.8% fat, 16% protein, 0.2% carbohydrates, 1.1% minerals, and 50% water.

According to others - up to 33% fat, if you refer to Wikipedia, which refers to USDA National Nutrient Database data, so chicken yolks weighing 17 g contain 4.51 g of fat - this is 26.5% - very little, some are not the same chickens in America, not like ours!

In general, I am again guided by the nutritional value declared on the packaging of those eggs that I bought. It says 11.5 g per 100 g of egg weight. If you remember, fats are contained not only in the yolk, but in the yolk and protein, there is nothing in the shell except calcium salts.

• For 100 g of the edible part of the egg, there are 11.5 g of fat, then
• 64 g of egg without shell accounts for 7.36 g of fat.
• For 59 g of egg without shell, 6.7 g of fat. The average is 7 grams of fat per egg.

How to distribute it all between protein and yolk? It's simple here: all the data on the amount of fat in egg white, according to different sources, are approximately the same - 0.3% fat. I have already calculated that this is 0.13 g of fat. Then the yolk accounts for an average of 7-0.13=6.87 g of fat.

16% of the protein from the total mass of the yolk is on average 3g (I count between eggs weighing 72 and 66g). A 0.2% carbohydrates 0.038 g. Average calorie content 74.3 kcal.

By the way, at the expense of caloric content, everywhere they write, then the yolk has it three times higher than that of the protein. Let's compare 25 kcal and 74.3 kcal - the difference is 2.9 times, so that's right!

I sum up, according to my calculations, the nutritional value of table eggs of the selected category.

What do you want to say in the end. Of course, the difference in the chemical composition of chicken eggs is sometimes different. You can take any to calculate your diet - averaged from various nutrition calculator sites, or from a package of purchased eggs. In fact, it is worth believing rather the information that is written on the package with eggs. The fact is that the chemical composition of eggs depends on the breed of chickens, on their age, and other factors that are individual at each poultry farm.

Material source: http://fitnes-menu.ru/nutritional-value-egg/

Eggs are a product without which many people cannot imagine their lives. Every hostess knows a million recipes based on them. They are rich in elements that benefit our body, but they should not be abused. This may not be very good for your health. They are only useful as long as you use them correctly.

The most familiar to us are chicken eggs, the most useful are boiled eggs of domestic chickens.

Contained in the egg: proteins, fats, carbohydrates.

calories

The calorie content mainly depends on their weight and how they eat. cooked. As a rule, there are about 157 kcal in one egg, but the weight of the product must be taken into account, it varies from 35 - 70 g. If we talk about quail eggs, which are five times smaller than chicken eggs, then their calorie content is 168 kcal per 100 grams of product. Quail weighs approximately 10 - 13 g.

Calorie content can also depend on the diet of the chicken. If she ate different larvae and grains, the calorie content may be higher than usual.

The color of the shell does not affect the BJU and calorie content. Although there is a myth that brown or brown has a higher calorie content than white.

The calorie content of a boiled egg is no different from a raw one. But it is important not to forget that energy significance protein and yolk is different.

chicken egg composition

Protein makes up 60% of the egg, yolk - 30% and 10% falls on the shell.

BJU raw egg: 12 grams of protein, 11 grams of fat and 1 gram of carbohydrates.

Bju squirrel

The composition of the protein includes: 85% water, 12.7% protein, 0.3% fat and 0.7% carbohydrates. One hundred grams of protein contains 50 calories. The protein contains amino acids, in the correct ratio, as well as methionine, which is not produced by the human body. Methionine is very important in the synthesis of creatine and adrenaline.

The composition of BJU protein without yolk: 11 grams of protein and zero grams of fat and carbohydrates.

Yolk, calories

The composition of the chicken yolk is 50% water, 32% fat, 16% protein and 2% minerals. 100 grams of chicken egg yolk contains 350 kilocalories and this is three times more in protein.

The composition of BJU yolk without protein: 16 grams of protein, 31 grams of fat, 1 gram of carbohydrates.

The significance of the yolk is that it includes a complex of fatty acids that have positive influence on the functioning of the whole organism. Many do not use the yolk, because it has a lot of cholesterol, but the human body cannot exist without it either. If you use the yolk, in reasonable measures, there will be no harm from it. To this, after all, in the yolk of a chicken egg, in addition to cholesterol, there are a large number of necessary elements, such as, which positively affects brain activity and prevents the appearance of sclerosis, or oleic acid, which activates the interchange of elements.

Energy value of one chicken egg

The nutritional value of a product is a set of product properties that are necessary for the physical needs of a person. In products that have great nutritional value, there are many useful substances that a person needs. They are useful for the body and are easily absorbed.

Nutritional value of 1 chicken egg: 12.7 grams of protein, 10.9 grams of fat and 0.7 grams of carbohydrates, this is calculated per 100 grams of product. An egg whose energy value is such that it replaces milk - two hundred grams, and meat - fifty. It is very nutritious and only contains animal protein.

Beneficial features

This is not only a product that has great nutritional value, but also a well of useful proteins and minerals.

Its chemical composition includes more than ten vitamins choline, B vitamins, as well as potassium, calcium, magnesium, magnesium, zinc, copper, chlorine, iron, sulfur, iodine, chromium, fluorine, iodine, tin, phosphorus and sodium. Protein supplies approximately 10 grams of protein per 100 grams of yolk to the body. And the yolk contains cholesterol.

They also contain 12 vitamins:

• Vitamin A - for the formation of bones and teeth, has a good effect on vision.
• B6 - calms the nervous system, generates energy, participates in the synthesis of hemoglobin and insulin.
• B12 - takes part in the development of red blood cells, lowers cholesterol.
• E - antioxidant, prevents the formation of blood clots.
• D - acts as an amplifier of the immune system, helps the thyroid gland to function.
• Folic acid - takes part in the synthesis of DNA, guarantees the good development of immunity.
• Riboflavin - forms hormones and red blood cells, protects the retina.
• Niacin - necessary for cells to feed, produces sex hormones.
• Thiamine - takes part in the metabolism of carbohydrates, fats and proteins.
• Biotin - processes glucose, takes part in the synthesis of hemoglobin, restores the functioning of the sebaceous glands.
• Choline - improves memory, helps cleanse the liver of poisons.
• Pantothenic acid - takes part in the creation of antibodies, burns fat, relieves inflammation.

They bring many benefits and nutrients to our body and contain so many vitamins that the body is saturated with them.

Chicken eggs for weight loss

If you are on a diet for weight loss, be sure to include eggs in your diet, but diversify it with other low-calorie foods. If you eat two for breakfast, then your daily ration will be less than four hundred kilocalories, but at the same time you will be full.

If you throw away the yolk, then the calorie content of the diet will be less, since it is much more caloric than protein, but in this case you will not get nutrients. The yolk must be present, but in a smaller amount. Use it no more than twice a day, and protein can be eaten to your heart's content.

Harm

This may include cholesterol which is found in the yolk. Its egg contains a little more than 200 milligrams, the norm of cholesterol per day is 300 milligrams. So, if you eat one egg a day, so much cholesterol will not harm the body.

Salmonella can cause more harm than cholesterol. It can enter through the shell and this can happen at different stages of egg development and consumption.

To protect yourself, you need to be vigilant:

1. Eat eggs only after they have been heat-treated for at least five minutes.
2. Wash them before cooking, not before putting them in the refrigerator. Because you can remove the protective film from them, without which it will be much easier for salmonella to get into the middle.
3. Destroy eggs with cracked shells and do not store them in the refrigerator.

Eggs are a frequent guest on the tables of many people. They are added to a huge number of dishes, eaten by themselves. You can boil and fry eggs in a variety of ways. Eggs of not only birds, but also some species of reptiles, such as turtles, are considered edible. Due to the availability and taste, people prefer to eat chicken. Quail eggs are used much less often, and duck, turkey, ostrich or goose eggs are eaten extremely rarely.

The product is common and popular, but also unique. It is absorbed in the human body almost completely (97%). The structure of the eggs is such that only one part is white, and the rest is the yolk. The latter contains proteins, fats, cholesterol. The protein that acquires a white color during cooking consists of only 10% of the protein itself, and the rest is water.

There are about 158 ​​kcal per hundred grams of the product. Here it is necessary to take into account that eggs are bought and eaten by the piece, so you should focus on the size, method of preparation, type. A medium egg has a calorie content of 70, a large egg has 80, and a very large egg has 90 kcal. These indicators are valid only for raw products, during cooking, the energy value changes.

A fried egg already contains 125 kcal. This applies to a product that is fried using vegetable oil. If you boil it soft-boiled, then the calorie content will be already less, that is, 70, and hard-boiled - 50 kcal. It should be borne in mind that the calories in the protein are three times less than in the yolk.

A quail egg is distinguished by its small size and weight, which varies from 10 to 12 grams. Since it is now possible to buy this product, which is becoming quite popular, in almost every supermarket, the question of its energy value becomes relevant. One quail egg contains 16-17 kcal.

It is determined by the beneficial substances that make up the product. Eggs contain minerals required by the human body, as well as amino acids and vitamins. The product owes its nutritional value and value to the content of the following substances:

• active provitamin A;
• vitamin D, the concentration of which is second only to fish oil known for its usefulness to humans;
• vitamins E and group B, and, along with B1 and B2, the yolk is rich in choline (B4);
• calcium, iodine, copper, phosphorus, iron;
• cholesterol, which does not pose a threat to health, as it is balanced by lecithin;
• polyunsaturated fats, which, similarly to the cholesterol contained in eggs, do not cause any harm to health.

Thus, it turns out that both cholesterol and fats that enter the body with eggs are absolutely safe. In addition, the product provides a person with approximately 96% of minerals, as well as useful vitamins.

Everyone who wants to gain harmony and adheres to a dietary diet is invariably interested in the question of whether this product is compatible with the process of losing weight. In this matter, you should listen to the advice of nutritionists. Many experts recommend eating 2 to 3 eggs per week. On low-carbohydrate diets, this amount can be increased.

Including eggs in your diet helps you lose weight and support your immune system. Hard-boiled, they are present in most popular diet programs. Among them are such as Protasova, Atkins, according to blood types, the Kremlin and, of course, protein.

Are there contraindications?

Eggs cannot be eaten by those who suffer from individual intolerance to one of the components of the yolk or protein, as well as cholecystitis. The product often causes allergic reactions. You can start giving egg yolks even to babies from the age of seven months.

To answer this question, it is necessary to decide whether regular table or dietary eggs will be eaten. To distinguish both of these products from each other allows the ability to read the label. On the territory of the Russian Federation, the letter “D” is placed on a dietary egg, the shelf life of which does not exceed a week, but “C” is placed on a table egg, the sale of which takes about 25 days.

The weight of the egg is affixed with the second mark of the marking as it increases with the numbers 1,2 and 3. Selected, having a mass of 65 to 75 g, have the letter “O” on the shell, the highest grade with a weight of more than 75 g - the letter “B”. However, when purchasing a product, be sure to pay close attention to when the egg was “released”. If the product is packed in a container, it must be opened to check the integrity.

The quality or taste of eggs, as many mistakenly believe, does not depend on color. It varies from pure white to light brown.

Quantitative rate of eggs

The average person, if we turn to the generally accepted standard of nutrition, should consume about three hundred eggs annually. This is about five to six pieces a week. For people suffering from high cholesterol, this amount should be halved.

Yolks are introduced into the children's diet at the age of seven months. It is permissible for two- and three-year-old children to give two or three yolks a week, a similar number of eggs can be consumed from the age of four to six.

Speaking about the number of eggs, it must be remembered that they are part of baking, mayonnaise and other food products, including home-made ones.

The uniqueness of eggs lies in the fact that they can be prepared in completely different ways, which invariably affects both calorie content and taste. Those who adhere to a dietary diet are recommended to include this product in the diet exclusively soft-boiled, since it is in this form that eggs have a minimum calorie content.

Eggs are prepared according to the following recipes:

1. Boiled soft-boiled and hard-boiled. In the first case, eggs are boiled from 2 to 3, and in the second - from 7 to 8 minutes.
2. Fried. Fried eggs are cooked in a frying pan using a small amount of vegetable oil with the addition of salt, ground black pepper. It can be fried on both sides or on one, getting an excellent fried egg. If you shake the eggs well, then from the usual scrambled eggs you get a mash.
3. Omelette. A light and popular dish made from beaten eggs with milk. It is salted and peppered to taste, and then fried in a skillet. To make the dish tastier, Bulgarian fresh pepper, tomatoes, cheese, ham are added to it. "Stuffing" is selected according to your preferences.
4. Poached. These are testicles that are boiled peeled, that is, without a shell. This cooking method was invented by the French.

Finding a recipe that will suit your taste is not difficult.

Conclusion

For proper nutrition, eggs are an indispensable product that is recommended for both adults and young children. They are not high in calories, but have an excellent taste, and also contain vitamin E that strengthens the heart muscle and blood vessels, as well as vitamin D and a lot of phosphorus, which have a beneficial effect on bone tissue.