For all weight loss women, the caloric content of the products they consume is always topical. After all, following any diet is meant to control the energy value of food. One of the most common products included in the standard human diet is a simple chicken egg. How many calories are in the egg? Let's see.
In different nutritionists, the attitude towards this product is very ambiguous. Someone even recommends eggs for weight loss. Based on one of the theories of weight loss, the nutritional system of endocrinologist Osama Hamdiy was created. Other doctors advise to strictly limit the number of eggs in the diet.
There are recommendations to reduce the consumption of eggs to two pieces per week. In this article, we will try not only to answer how many calories in the egg and dishes from eggs, but also discuss the appropriateness of including these products in the menu when combating obesity.
CONTENTS
Eggs of different varieties, how many calories?
The most common food we use is chicken eggs( selected, ordinary or small) and quail eggs. The number of calories in an egg depends on its type.
Selected eggs. Egg chicken choice weighs about 60 grams. Its calorific value is 94-100 kilocalories. Ordinary chicken egg can weigh 50-60 grams. Its calorific value is approximately 78-85 kilocalories in one piece. Small chicken eggs weigh less than 50 grams. Their caloric value per one piece is 63-77 kilocalories.
You can find out the variety of chicken diet eggs by reading the label on the package. Of course, only caloric testing can establish a true caloric value.
The data given by us is averaged and varies depending on the season, the breed of the bird, its age, the composition of feeds at the poultry farm.
- In 100 grams of any chicken the eggs are approximately 157-160 kilocalories.
- In 100 grams of quail eggs calories even more - about 168-170.But eggs of this variety are much smaller. Their weight is about 9-12 grams.
How many calories are in the egg of this kind of bird-quail? Not more than 20 kilocalories in one piece. Less commonly, other types of eggs are used in the diet. Duck or goose egg contains 185 kilocalories per 100 grams, turkey turkey - 165 kilocalories, ostrich - 118 kilocalories.
Well, of course, how many calories in the egg, depends primarily on its mass.
Egg whites and yolks, their calorific value
Two parts can be clearly distinguished in the egg: protein and yolk .Their composition is fundamentally different in the content of proteins and fats, as well as calories and trace elements. Meanwhile, who uses eggs for weight loss need to know these differences.
Yolk is rich in high-grade animal proteins, fat and cholesterol. It contains about 11.5% of fats. Cholesterol in one yolk 210 mg. Of course, those who fight with atherosclerosis are forced to almost completely abandon the egg yolk. But if you do not have severe problems with blood vessels, then you should not completely abandon this product. In the yolk there are a lot of useful substances: omega-3 complex, calcium, folic acid, vitamin D. The caloric content of each chicken egg yolk is about 55-65 kilocalories.
Protein has very different nutritional properties. It consists of carbohydrates and proteins( albumins).In protein there is practically no fat and cholesterol, which means that it will not be harmful even with the strictest diet. On energy value this product can be attributed to low-calorie. Caloric content of egg white is only 15-20 kcal.
If we talk about 100 grams of product, then for the yolk the calorie content is 352 kcal, and for the protein - only 45 kcal.
Eggs soft and hard boiled, their caloric content
As a culinary treatment, eggs are easiest to cook. The time of boiling determines whether this egg is soft or hard boiled. Caloric content of the product is almost the same in both cases.
Caloric content of the hard-boiled egg is 160 kilocalories per 100 grams. Caloric content of soft-boiled eggs is almost the same - 157-159 kilocalories per 100 grams of product.
The longer the egg was subjected to heat treatment, the more time it will take to digest it in the gastrointestinal tract.
In addition, hard-boiled eggs can last longer. The digestibility of useful substances in any case remains high.
Fried egg - calorie content
Fried eggs are much more caloric raw or cooked.
This is due to the fact that this method of cooking uses fat( vegetable or butter).
All oils are extremely high-calorie foods. Vegetable oil( including olive oil) is considered a record for caloric content. In 100 grams it contains about 900 kilocalories. This is so much that it significantly exceeds the energy value of mayonnaise, fat, chocolate and sugar.
Fried eggs in 100 grams contains 240 kilocalories. This is a third more than in raw or boiled eggs.
Omelet is prepared from eggs with the addition of milk, cream, flour, cheese. Its caloricity can be 200-350 kilocalories. Calories in fried eggs are often superfluous for any food system.
Egg powder
The caloric content of the egg powder is extremely high.
This product contains about 542 kilocalories per 100 grams. Of course, we never eat this product in large numbers and in pure form. Otherwise, soon all faced the problem of obesity.
The caloric content of egg whites and yolks in dry form is also very different. In 100 grams of dry protein, about 336 kilocalories. It is a lot, but still much less than in dry yolks. Their caloricity is almost 625 kilocalories per 100 grams.
Eggs for weight loss
Some diets use eggs for weight loss.
First of all, we are talking about low-carbohydrate diets. Such diets are based on modern ideas about metabolism. With the exclusion of carbohydrates, we start the processes of fat splitting. As a result, ketone bodies appear in the blood, which help suppress appetite.
In low-calorie diets, eggs can also be used. The caloric content of the hard-boiled egg and soft-boiled meat makes it possible to consider these foods as dietary. Their energy value per serving is small. And the feeling of saturation comes for a long time.
Eggs are a source of valuable vitamins and trace elements. Moreover, these substances are absorbed from eggs very well.
In a 100-gram chicken egg contains:
- phosphorus 192 milligrams,
- potassium 140 milligrams,
- sodium 134 milligrams,
- calcium 55 milligrams,
- magnesium 12 milligrams,
- of iron 2.5 milligrams,
- copper,83 micrograms,
- of cobalt - 10 micrograms.
All these substances are especially necessary for health maintenance for those who constantly struggle with excess weight with the help of various unbalanced diets.
However, the abuse of eggs can lead to undesirable consequences. Especially this applies to those whose cholesterol levels are higher than normal values according to blood biochemistry. Therefore, eggs for weight loss should be used only with good blood biochemistry tests.
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