In most diets, eggs are used as an integral element , the calorie content of which is in harmony with the content of proteins and fats. This is one of the best products for the body to get protein. Not so long ago, eggs were considered forbidden food for people at risk of developing atherosclerosis or those who have already begun to develop the disease. Recent studies have rehabilitated the product, identifying it as a significant percentage of lecithin, a substance that prevents the deposition of cholesterol on the walls of blood vessels. So now, even patients with atherosclerosis, doctors are allowed to include one egg in their daily diet.
For young and healthy people, nutritionists recommend eating eggs twice a day: boiled in the morning, and at lunch or in the evening - in the form of an omelet. For people who adhere to the dietary method of nutrition, the soft-boiled egg will be the best choice : the same calorie content, and useful substances from the product will be absorbed in the best way.
The results of recent American studies are not surprising: eggs, whose calorie content is 160 kilocalories per 100 grams of weight, are a wonderful tool for losing weight. So, experiments showed that eating an egg for breakfast and following a low-calorie diet, people lose weight faster than those who consume the same amount of calories, but do not eat an egg. Most likely, this is due to the lack of "empty" calories.
Speaking of energy value, it is worth clarifying which eggs we are interested in. Calorie content depends on the type of bird, because not only the product obtained from chickens is eaten, but also duck, turkey, quail and other eggs.
Calorie content of eggs per 100g:
- chicken - 160 kK;
- duck - 185 kK;
- turkey - 165 kK;
- ostrich - 118 kK;
- quail - 168 kK.
The weight of the chicken is usually in the range of 40-70 g, so it’s easy to calculate calories for each specific egg, but this is true only for a fresh product.
How many calories in a fried egg, boiled or omelette will have to be considered separately, adding up the energy value of the various elements that make up the dish, for example, butter or milk. A boiled egg is no different from a raw one; they are equal in calorie content. The only difference is the lack of raw cholesterol.
The yolk is the most high-calorie in an egg; compared to protein, it has three times the energy value. Thus, for dieters, it is preferable to use protein in their diet: it is good to cook omelets with skim milk or fry in a non-stick pan without adding oil.
The regular use of eggs of almost any bird ensures the intake of the necessary nutrients. They are rich in vitamins B2, PP and choline; in addition, they contain a significant amount of phosphorus and iron. The latter substance is quite difficult to absorb by the body from products of plant origin, and when eggs are consumed, iron enters the blood in an amount sufficient for the hematopoietic system to function smoothly.
An interesting fact: eggs from chickens from a poultry farm and home, rustic, differ in energy value. A free-range chicken carries more high-calorie eggs than its counterpart in the cage. What is the reason for this? Firstly, in the wild, the bird itself can balance its diet by constantly extracting protein foods in the form of larvae and insects, and secondly, domestic laying hens are not as productive as factory ones - they are carried less frequently, but they provide a better and more useful product.
It is worth mentioning separately the quail eggs. Although they are not food of daily consumption, their benefits to humans are undeniable. The composition of this product: 12 g of protein, 13 g of fat and only 0.5 g of carbohydrates.