Whether you want to shed off some extra pounds or not, the number of calories consumed during the day always matters a little. But for those who pay attention to the number indicated on the scale every month, then the eggs are essential food of choice in your diet. There are dozens of ways to prepare and cook your egg. Each with its own set of advantages and disadvantages. In this article, we will find out how many calories are in an egg, depending on the preparation and cooking method.
Calories According to the Size of the Egg
Obviously, a smaller sized egg will have fewer calories than a larger sized egg. The US Department of Agriculture estimates this:
- 40 gram egg: 55 calories
- 45 gram egg: 65 calories
- 50 gram egg: 72 calories
- 55 gram egg: 80 calories
- 63 gram egg: 90 calories
So, inevitably, the number of calories will increase as soon as we add butter during cooking or even cheese or bacon in the preparation.
But which of the yellow or the white is the most caloric? Well, it is the yolk which, once cooked, represents nearly 60 kilocalories. The white, meanwhile, has an energy value of 17 kilocalories.
Calories According to How the Egg is Cooked
This is the poached egg that wins in the least calorie cooking. One that is cooked directly in boiling water, without its shell, provides an average of 72 kilocalories for an egg.
The boiled egg, cooked in three minutes and leaving the yolk still raw, is tied with the hard-boiled egg. For these two cookings, it takes 77.5 kilocalories per egg.
And it’s the fried egg that loses the competition, with an energy value of 91 kilocalories. For a good reason: the butter added to the pan to prevent it from sticking.
- Soft-boiled egg: 77.5 kilocalories for 50 grams.
- Soft-boiled egg: 65 kilocalories for 45 grams.
- Hard-boiled egg: 77.5 kilocalories per 50 gram.
- Poached egg: 72 kilocalories per 50 grams.
- Fried egg: 91 kilocalories for 50 grams.
Preparations That Provide Calories
In quiche lorraine, the eggs are mixed with milk, crème fraîche, and above all bacon. So obviously, for a portion of 100 grams, it takes nearly 300 kilocalories ingested. For those who prefer pancakes or pizzas, bad news too since their energy value reaches 220 kilocalories.
On the omelet side, it takes around 150 kilocalories for a 100-gram serving. But this without adding cheese, bacon, or any other thing that would only increase the energy value of the dish. If you are on a diet, the ideal thing is to cook an omelet with a single yolk and several whites. It will only be less caloric.
And the egg in the recipes sucked then? In cakes, cream desserts, or pastries, the egg is everywhere. And it will be much more caloric when mixed with the other ingredients. For a chocolatine, it will take 300 kilocalories.
The Benefits of Eggs
But the egg remains the balanced food to be enjoyed without counting if you pay attention to your diet. The one that contains nine amino acids useful for the functioning of our body is considered the best protein. In the case of a high protein diet, it is then widely recommended.
Another good point for those who are careful with their weight: the egg has a very low carbohydrate content. Lipids side, it’s the same. An egg contains 12% lipids, against 20% for fatty meat. And on top of that, the egg turns out to be a real appetite suppressant. There is, therefore, no reason to place it in the “to avoid” category.
Eggs are especially full of various vitamins. It contains vitamin B12, vitamin A, D, or E. In the yolk, antioxidants, which protect, among other things, the eyes from aging. The egg is also a source of choline, which is beneficial in the development of the brain. Without forgetting selenium, phosphorus, zinc, sodium, or potassium. In short, all the trace elements and minerals that our body needs.
And the good news is that anyone can eat it. We can introduce the egg in a child’s diet from 7 months. It is recommended to take them during pregnancy, especially for the development of the fetus. And we can especially eat several per week, contrary to what scientists have been able to ensure in the past.
Be careful, however, to consume your eggs very fresh. They can be kept for up to five weeks in the refrigerator. And if you’re not really sure when you bought it, then take the test: dip the egg in a glass of water. If it floats, then it is not cool. Otherwise, it is ready to be eaten.