Eggs are an incredibly versatile food. From scrambled to poached, there are many ways to cook an egg exactly the way you like.
Since you might be eating eggs on a regular basis, any health-conscious person should know about their nutrition.
Fortunately, eggs are healthier and lower in calories than most people think!
•Calorie in egg
there are about 72 caloriesin a large egg. A large egg weighs 50 grams
The exact number depends on the size of an egg. You can expect a small egg to have slightly fewer than 72 calories and an extra-large egg to have slightly more.
Here’s a general breakdown by size:
medium egg : 63 calories
large egg : 72 calories
★Whites vs. yolks
There is pretty big difference in calories between the egg white and the egg yolk.
The yolk of a large egg contains about 55 calories while the white part contains just 17 calories
An egg nutrition profile is about more than just its calorie count, however.
Eggs are an incredibly well-rounded food and contain a wealth of healthy nutrients. Like calories, the nutritional content varies greatly between the yolks and egg whites.
•Protein
Protein is essential for growth, health, and repair. It is also needed to make hormones, enzymes, and antibodies.
There are 6.28 g of protein in one large egg, and 3.6 g are found in the egg white. This is a lot of protein!
•Fats
About half of the calories in an egg come from fat. One large egg has a little less than 5 g of fat, which is concentrated in the egg yolk. About 1.6 g is saturated fat.
Egg yolks also contain healthy omega-3 fatty acids. Omega-3 fatty acids help reduce inflammation in the body and may lower your risk of chronic diseases such as heart disease, cancer, and arthritis.
They are highly concentrated in the brain and have been shown to be important for cognition and memory.
•Cholesterol
egg yolks have a lot of cholesterol. The average large egg contains 186 mg of cholesterol.
It’s a common misconception that eggs are “bad for you” because of the cholesterol content. Not all cholesterol is bad. Cholesterol actually serves several vital functions in the body. Most people can eat an egg or two every day without having a problem with their cholesterol levels.
However, make sure you don’t consistently eat other foods high in saturated fat, trans fat, or cholesterol.
•Carbohydrates
Eggs contain very little carbohydrates, with only .36 g per large egg. They are not a source of sugar or fiber.
★Vitamins and minerals
A variety of vitamins and minerals can be found in eggs.
•Vitamins
Eggs are a great source of B vitamins, especially vitamins B-2 (riboflavin) and B-12 (cobalamin).
Vitamin B-12 is used by the body to make DNA, the genetic material in all of our cells. It also keeps our body’s nerve and blood cells healthy, protects against heart disease, and prevents a type of anemia called megaloblastic anemia.
Eggs also contain a fair amount of vitamins A, D, and E, as well as folate, biotin, and choline. Most of the vitamins in an egg, except riboflavin, are found in the yolk.
Choline is an important vitamin for the normal functioning of all cells in your body. It assures the functions of cell membranes, especially in the brain. It’s needed in higher amounts during pregnancy and breastfeeding.
•Minerals
Eggs are also a good source of selenium, calcium, iodine, and phosphorous.
The antioxidant selenium helps protect the body against free radical damage that’s been associated with aging, heart disease, and even some types of cancer.
