Egg energy value per 100 g. Methods for boiling eggs

Egg calorie table

There is hardly a person in the world who has not tried some egg dish. This is one of the most common food products. You can eat eggs of all types of birds and even some reptiles (turtles).

Usually people use chicken eggs, less often - quail, in very exceptional cases - goose, duck, ostrich and turkey.

Eggs are not only healthy, but also a unique product. chicken egg digestible human body by 97%. The third part of the egg is the yolk. It includes proteins, fats, cholesterol. The rest is occupied by protein, consisting of 90 percent from water and ten percent from protein.

Calorie content of eggs

Calorie content directly depends depending on egg size, one hundred grams of the product contains 158 kilocalories. One medium raw egg contains 70 calories. A large egg has 80 kilocalories, and a very large egg has 90 kilocalories.

The calorie content of cooked eggs varies. A fried egg contains 125 kilocalories, assuming that it is cooked in vegetable oil. The calorie content of a hard-boiled egg is 50 kilocalories, and a soft-boiled egg is 70 kcal. The yolk contains three times more calories than the white.

Calorie content of quail egg(this product is becoming quite popular and is often sold in supermarkets) – 16-17 kilocalories. Its weight is about 10 – 12 grams.

Nutrients

1. active vitamin content A,
2. vitamin content D(for comparison, eggs are second only to fish oil in the amount of vitamin D),
3. eggs contain vitamins B1, B2, E,
4. The yolk contains large quantities of the vitamin choline,
5. recorded in eggs 96% useful minerals (calcium, phosphorus, iodine, copper, iron),
6. cholesterol contained in the yolk is harmless to health because it is balanced with lecithin,
7. The fats contained in the yolk are polyunsaturated by nature, so they will not cause any harm to health.

Eating eggs on a diet

Eggs promote weight loss and support the functioning of the human immune system. Hard-boiled eggs are used in many popular diets: blood type diet, Protasov diet, Kremlin diet, Atkins diet.

Contraindications

Eggs are contraindicated if you have allergies, cholecystitis or increased intolerance to any component of the protein or yolk. Egg yolks are allowed to be consumed even by infants from the age of seven months.

How to choose the right eggs

The second marking sign indicates the weight of the eggs: 1, 2, 3 – depending on weight, letter “ ABOUT" - selected eggs, weighing from 65 grams to 75 and " IN“—highest grade, eggs over 75 grams in weight.

When choosing eggs, look at the expiration date and release date of the eggs. Be sure to open the product container and ensure there are no cracked or broken eggs.

Eggs often vary in color (from white to light brown), but this is not does not affect their quality or taste.

Quantitative norm for egg consumption

According to generally accepted nutritional standards, the average person needs to eat 300 eggs per year. To people who suffer elevated cholesterol levels in the blood, it is recommended to use 2-3 eggs per week, the rest can be eaten 5-6 eggs.

Young children are introduced to the yolk from the age of seven months. To the child 2 – 3 years can be eaten from 2 to 3 yolks per week, It is recommended that a child aged 4–6 years eat 3 eggs per week.

When creating your menu, it is worth considering that eggs are contained in many products: mayonnaise, baked goods and others.

Egg recipes

Eggs can be consumed in different forms. Hard-boiled eggs are used in the diet because they are the lowest-calorie product. There are several popular and tasty dishes made from this product.

• Boiled hard boiled eggs– Boil the eggs for 7 – 8 minutes.
• Boiled soft-boiled eggs– Boil the eggs for 2 – 3 minutes.
• Fried eggs– fry the egg in a frying pan with a small amount of vegetable oil, add salt and ground black pepper to taste. You don’t have to turn the egg - you will get a wonderful fried egg, you can turn it over and fry it on both sides, or you can shake it in a frying pan, then you will have a scrambled egg.

• Omelette- A popular, easy-to-prepare dish. To prepare it, beat eggs with milk, add salt and pepper and fry in a frying pan. You can add ham, tomatoes, fresh bell peppers, sausages and even cheese to the omelette. It all depends on your imagination.
• Poached eggs- eggs boiled in water without shells. This is an original French dish that many people like.

Let's sum it up...

In terms of their composition, eggs are unique and irreplaceable product, which is recommended for use by both children and adults. They are tasty and healthy, in addition to being low in calories.

This is a storehouse of nutrients. Vitamin E strengthens our heart and blood vessels, vitamin D And phosphorus have a beneficial effect on bone tissue.

Eggs are good for pregnant women because they contain choline and lecithin, which properly develop the baby’s brain. Egg yolk contains lutein, a strong antioxidant. In addition to all that has been said, eggs are useful for people suffering from eye diseases, and they are useful for cataracts.

Eggs are even used in facial and hair care. They nourish the skin, fight dandruff and hair loss. There is not a single hair mask that does not contain eggs.

Chicken eggs are perhaps one of the most indispensable products on our table. Many people simply cannot imagine their breakfast without an omelet or scrambled eggs, or just boiled eggs for a sandwich. And this is easy to explain, because it is not only a tasty product, but also very healthy. But we invite you to find out a detailed chemical analysis of its composition right now.

Composition of chicken eggs

Athletes, in particular bodybuilders and people leading an active lifestyle, regularly consume chicken eggs. Why? It's all about their chemical composition and calorie content - this is a very nutritious and at the same time healthy product. The weight of one medium-sized egg fluctuates around 35 grams, and 100 grams of the product contains more than 155 kcal. With the help of valuable nutrients, eggs can satisfy the body's energy needs.

Chicken eggs contain 12 vitamins, including rare B groups, for example, B12, B6, B3, B7, B5, B1, as well as vitamins A and D. They also contain a very large amount of minerals - calcium, iodine, iron, cobalt and others. Due to its chemical composition and high nutritional value, this product is almost completely absorbed by the body - 97%.

If we talk about a more detailed chemical composition, then it is important to consider the structure of a chicken egg under the shell: white and yolk. These are different components in their properties. In one medium-sized product, a little more than 55% is protein, about 35-36% is yolk and the rest is shell.

Protein composition

Despite the fact that, according to the chemical composition, chicken egg white contains up to 90% water and only a little more than 10% protein itself, it is still very nutritious and healthy. In 1889, a unique discovery was made - scientists developed a pure type of protein - ovalbumin. Moreover, egg white contains more than 50% of it. In addition, the protein contains conalbumin or ovotransferrin, a protein with antibacterial properties. Another bacteriolytic enzyme is lysozyme and ovomucoid, an allergic substance.

Complete composition of chicken egg white:

1. 85% water;
2. about 13% proteins;
3. up to 1% (0.7%) carbohydrates;
4. the rest is glucose, vitamins and other nutrients.

Yolk composition

The yolk is the fatty part of the chemical composition of eggs. It contains about 55 calories, which is twice as much as protein. However, the yolk is not devoid of protein and carbohydrates. If we consider its composition in more detail, then approximately up to 3 grams will be pure proteins, 0.61 grams of carbohydrates and almost 5 grams of fat. It is also important to note such an important element as choline - vitamin B4. No other product contains it in such quantity as the yolks of chicken eggs.

But perhaps the most important value of egg yolk is its high content of polyunsaturated and monounsaturated fatty acids. So, it includes:

• linolenic and linoleic acids are polyunsaturated fatty acids;
• oleic and palmitoleic acids - monounsaturated;
• stearic, palmitic and myristic acids - saturated.

Shell properties

Egg shells should also not be separated when considering the value of the product as a whole. After all, this is no less useful part of them. For example, it is a well-known fact that eggshells contain a lot of calcium. It is enough to wash it well, dry it and crush it into powder with a mortar to obtain a most valuable nutritional supplement. By the way, it can replace pharmaceutical calcium to improve the condition of nails, bones and hair.

Eggshells also contain many other microelements, for example, potassium, magnesium, iron, phosphorus, sodium and others. In addition, it even contains amino acids. Of course, not the same amount as in the yolk or white, but still. All this makes the shell a very valuable and useful product. For example, shell powder can be added to prepared dishes or washed down with water separately as a natural source of calcium. Absorbed almost 100%.

How are they useful?

A lot has been written about the benefits of eggs. We will not particularly focus on this, since considering the chemical composition of this product, it already becomes clear about its benefits. However, we still note some properties. For example, regular consumption of eggs helps fight depression, improves mood, and increases performance. Scientists have also proven that the product prevents the development of cardiovascular and even cancer.

What is the difference between C1 and C2 - let’s look at the markings

Probably all of us, when buying a tray, saw that C1, C2 or C3 was written on the shell. What does this mean? Thus, according to Russian standards, poultry farms mark eggs by expiration date and size (by weight). Let's look at it in more detail.

Letter marking

The letter on the egg means the sell-by date for the product. So, she could be C and D.

• D - dietary product, which is no more than 7 days from the day of production;
• C - table product for a period of 7 to 25 days.

Numerical and alphabetic markings by weight

The number or letter on the marking is always placed after the first letter of the sell-by date. This designation allows you to differentiate eggs by weight. So, for example:

• B - highest category or eggs weighing 75 grams or more;
• O - selected, which weigh from 65 to 75 grams;
• C1 - first category - standard from 55 to 65 grams;
• C2 - category two - from 45 to 55 grams;
• C3 - third category - from 35 to 45 grams.

Does shell color matter?

Many buyers believe that the color of the eggshell affects the quality and taste. For example, some people only buy brown eggs. But this actually has nothing to do with taste, much less with the quality of the product. The color of the shell depends on the color and breed of chickens. In rare cases, there may be unusual shades or spots on the shell, which may indicate that dyes were added to the bird’s food.

Can an egg be harmful?

They can! And this is due, first of all, to the allergen included in the composition. Yes, chicken eggs can cause allergies. It is also important to remember that this product is perishable and without observing the necessary standards and hygiene, it can be dangerously infected with salmonellosis. Therefore, if you are not sure of the quality of the product, it is better not to eat it raw or with little heat treatment. Experts advise that all store-bought and especially market eggs be subjected to thorough heat treatment.

Some people are sure that fats and carbohydrates in egg yolks can affect their figure. This is partly true, but only if you do not comply with the norm. Or eat eggs with bacon, cutlets and other fatty foods. Supplement the product with vegetables and fresh herbs. The norm is no more than 3-4 eggs per week. This is a sufficient amount to maintain health and well-being.

Chicken egg rich in vitamins and minerals such as: vitamin A - 28.9%, vitamin B2 - 24.4%, choline - 50.2%, vitamin B5 - 26%, vitamin B12 - 17.3%, vitamin D - 22% , vitamin H - 40.4%, vitamin PP - 18%, phosphorus - 24%, iron - 13.9%, iodine - 13.3%, cobalt - 100%, selenium - 55.8%

What are the benefits of a chicken egg?

• Vitamin A responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
• Vitamin B2 participates in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by impaired condition of the skin, mucous membranes, and impaired light and twilight vision.
• Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of mineralization of bone tissue. A lack of vitamin D leads to impaired metabolism of calcium and phosphorus in the bones, increased demineralization of bone tissue, which leads to an increased risk of developing osteoporosis.
• Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient consumption of this vitamin can lead to disruption of the normal condition of the skin.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, and atrophic gastritis.
• Iodine participates in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slowing of metabolism, arterial hypotension, stunted growth and mental development in children.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.

You can see a complete guide to the most useful products in the appendix.

Just a decade ago, eggs were considered an unhealthy product, which were allowed to be consumed no more than once a week. Now views have completely changed and the number of eggs allowed per week has increased significantly.

The egg is the basis of life. The substances contained in it are almost completely absorbed by the body. So one egg a day can satisfy the body’s need for proteins, vitamins and microelements. It contains essential amino acids, macro and microelements - calcium, potassium, phosphorus, magnesium, sodium, chlorine, sulfur, iron, zinc, iodine, copper, manganese, chromium, fluorine, molybdenum, boron, cobalt. Eggs are rich in vitamin B (B1, B2, B3, B6, B9, B12); they also contain vitamins E, C, D, A, H, PP, K.

Eggs strengthen vision, are natural antioxidants, improve the function of the cardiovascular system, strengthen hair, teeth and skin, bones; help in the prevention of eye diseases; reduce the risk of breast cancer in women by a quarter. And among other things, it is also a very healthy dietary product, containing a minimal amount of calories, satisfying and nutritious, which is used in many diets. Well, the cholesterol they contain will not harm your health if you eat no more than one or two eggs a day.

The weight of one egg ranges from 45 to 65 g, with the shell accounting for 10% of the weight. Thus, the calorie content of one peeled egg will average from 60 to 80 calories. The calorie content of eggs practically does not depend on the method of preparation (boiled, soft-boiled, hard-boiled). However, the calorie content of the fried egg should be added to the calorie content of the oil used.

Table of calorie content and nutritional value of chicken eggs.

100 grams contain the following micro and macro elements: Iron 2.5 mg, Zinc 1.11 mg, Iodine 20 mcg, Copper 83 mcg, Manganese 0.029 mg, Selenium 31.7 mcg, Chromium 4 mcg, Fluorine 55 mcg, Molybdenum 6 mcg, Cobalt 10 mcg, Calcium 55 mg, Magnesium 12 mg, Sodium 134 mg, Potassium 140 mg, Phosphorus 192 mg, Chlorine 156 mg, Sulfur 176 mg

Nutritionists still do not have a consensus on whether it is worth eating eggs during a diet or not. There are many pros and cons of eating eggs for weight loss, which will be discussed below..

Eggs are a valuable source of easily digestible animal protein, which is why athletes love them so much. Considering how many calories are in an egg, they can be called an ideal product for a diet. An omelet of 3 eggs can satisfy your hunger for 4-6 hours. 1 egg contains about 6-7 g of protein, 4 g of fat (80% of it is unsaturated healthy fats that are easily digested and do not threaten your figure), about 0.4 g of carbohydrates. In addition, eggs are rich in beneficial digestive enzymes, vitamins A, B1, B2, B6, B12, D, E, they contain iron, calcium, amino acids, biotin, folic and nicotinic acid, and phospholipids necessary for the body. If we talk about how many calories are in an egg, then, on average, the calorie content of a hard-boiled egg ranges from 65 to 85 calories, depending on the size. By the way, you need to keep in mind that how many calories are in an egg depends on the method of its preparation, which will be discussed in detail below.

However, there is also another side to the coin. First, egg yolk contains cholesterol. 1 yolk contains 2/3 of the daily cholesterol requirement. There are certain subtleties here. If the body's metabolism is not disturbed, then this cholesterol does not harm the body, since the lecithin contained in eggs balances it. In addition, cholesterol is found only in boiled and fried yolks, so when preparing eggs soft-boiled or in a bag, it becomes much less. But if you have metabolic problems or diabetes, you need to be careful with eggs. Alternatively, eat only proteins as a source of protein and calcium. For everyone else, we can recommend fiber as a means of removing cholesterol - eat cereals and vegetables, and everything will be fine.

Secondly, eggs are a product that can cause allergies. Therefore, you should be sure that you are not allergic to them if you decide to eat eggs for weight loss.

In general, the benefits of eggs are not only how many calories are in eggs or how much protein they contain. Eggs have many other beneficial properties. They prevent cataracts, have a bacteriological effect, have a positive effect on brain function, increase mental activity, improve immunity, strengthen bones, nails and teeth.

Considering how many calories there are in eggs, they can be used for a nutritious low-calorie snack between main meals - for an afternoon snack or for a second breakfast, boiled, in the form of omelettes or as additions to sandwiches, or as ingredients in dishes, for example, various casseroles . If you eat eggs for breakfast, rest assured that they will be completely digested and leave virtually no toxins, which is very important for weight loss and health.

As a rule, nutritionists do not recommend consuming more than 3 eggs per day, so as not to provoke allergies or increased cholesterol. If you eat eggs every day for weight loss, be sure to also eat plenty of vegetables and grains– they contain fiber, which removes excess cholesterol. But if you are allergic to eggs, unfortunately, you will have to stop eating them.

How many calories are in an egg

If you are on a diet watching the calorie content of your food, then it is of great importance to you how many calories are in eggs prepared in one way or another.

The calorie content of egg whites is about 17 kcal. Yolks are higher in calories - 55 kcal. On average, the calorie content of one egg ranges from 70 to 90 kcal.

As mentioned above, how many calories are in an egg depends on the method of its preparation. A fried egg has more calories than a hard-boiled or baked egg, especially if you fried the egg in oil. If the calorie content of raw eggs is about 100 kcal per 100 g, then in fried eggs the calories become about 125-150 per 100 g. The calorie content of a soft-boiled egg is higher than the calorie content of a hard-boiled egg, since various chemical processes occur in eggs under the influence of temperature , their chemical composition changes.

The calorie content of a hard-boiled egg will be about 60-70 kcal, and the calorie content of a soft-boiled egg will be slightly higher, 70-90 kcal. However, the calorie content of soft-boiled or hard-boiled eggs still remains very low. But fried eggs have a lot of calories, so it’s better not to eat them while on a diet, or at least use non-stick cookware for frying, which will allow you to do without oil.

Athletes prefer to eat egg whites separately - they have no cholesterol, fewer calories, and do not cause allergies. The calorie content of egg whites is about 17 kcal per 1 egg; fried in oil is about 50 kcal.

Knowing how many calories are in an egg, you can choose which way to cook them. It is best to boil hard-boiled eggs for weight loss - they have the least calories. To prevent eggs from bursting when you boil them, place them in cold water, making sure that the water completely covers the eggs. If the egg does burst, add a teaspoon of salt to the water - this will prevent the egg from leaking into the water. Yes, and eggs boiled in salt water are easier to peel. To remove the shells from boiled eggs easily, after finishing cooking, place the container with the eggs under cold water.

Boil hard-boiled eggs for 8-9 minutes after the water boils. Eggs in a bag – 506 minutes. Soft-boiled eggs – 2-3 minutes. You cannot cook eggs for more than 20 minutes, as harmful substances begin to form in them under the influence of high temperatures.

Egg diets for weight loss

The low calorie content and beneficial properties of eggs have made it possible to include them in diets for weight loss. There are many such diets - the number of calories in eggs, their ability to satisfy hunger for a long time, as well as the fact that they are almost completely absorbed by the body, makes them an extremely useful dietary product (in the absence of the contraindications mentioned above - food allergies to eggs, problems with metabolism, diabetes).

For example, there is a three-day diet of eggs and vegetables that allows get rid of 1.5-2 extra kg. A longer option is a diet of eggs, vegetables and grapefruits, which lasts 2 weeks. Osama Hamdiy's 4-week egg diet is very popular. Her menu is strictly regulated by week and by day, but the reward for strictly following the instructions of this diet can be getting rid of 10 extra kg or even more. Many sports diets (for example, for drying the body), due to the low calorie content of egg whites, recommend eating them mainly.

Even if you are not on a specific egg diet, you can simply include them in your daily diet. They are suitable for both a nutritious breakfast and a light dinner. Considering how many calories are in eggs, you can significantly reduce the calorie content of your daily diet by eating an omelet of 2 eggs and a vegetable salad in one of your meals (since fiber is necessary to remove excess cholesterol from the body). The calorie content of such a breakfast or dinner will be low - within 200 kcal, but the benefits from it will be enormous.