It is difficult to imagine a more famous and widespread product than chicken eggs. However, despite its popularity, many people have a number of questions, such as how many calories are in a boiled egg, which is more useful - yolk or protein, is it better to fry eggs, boil or drink raw? To understand an interesting topic, you should know what is included in the egg, what is its nutritional value, for which you generally need to eat a chicken product.
A few words about the composition
A medium-sized chicken egg weighs 55-65 g, of which 10% is shell, 60% is protein and only 30% is yolk. Despite the fact that the production of hens mostly consists of water, eggs are of high nutritional value. In percentage terms, nutritional value looks something like this:
- proteins - 13%;
- fats - 9.5%;
- carbohydrates - 1.5%;
- cholesterol - 0.5%.
This is an approximate amount of nutrients, based on which it is impossible to accurately calculate how many calories in 1 boiled egg. The percentage of animal protein, as well as its fat content, depends on many secondary factors that need to be considered in more detail.
What determines the calorie content
The energy value of a chicken product can vary significantly. The reason for this may be a feature of the diet of the bird, its breed, age and conditions of detention. In addition, the duration of the heat treatment, the size of the egg and the method of its preparation plays an important role.
So, for example, the answer to the question of how many calories in a boiled chicken egg will depend on whether it is soft-boiled or hard-boiled. The longer the product is exposed to heat, the lower its nutritional value and usefulness. On poultry farms on an industrial scale, eggs are divided into categories according to the fat content of the final product. Depending on the required energy value, the nutrition of the layers is different.
Beneficial features
Eggs are a wonderful product that, thanks to its composition, perfectly satisfies hunger. In addition, their regular use in food allows the body to receive many useful substances. Regardless of how many calories in 1 boiled hard boiled egg, the vitamin complex helps to ensure the full functioning of cells, improves the functionality of the brain, removes toxins from the liver.
Amino acids, enzymes, trace elements, such as zinc, calcium, phosphorus, iron, positively affect many important vital processes.
- Normalization of metabolism. High protein content stimulates the development of muscle tissue. The presence of folic acid improves sperm quality in the male population.
- Vitamin D in combination with minerals strengthens the bone skeleton, tooth enamel, and nail plates. The presence of magnesium prevents the formation of kidney stones and gall bladder.
- Potassium contained in chicken eggs helps the body remove excess fluid. Manganese is involved in the production of thyroid hormones. Vitamin K promotes rapid blood coagulation.
- Lecithin, which is in the yolk, prevents disorders of the central nervous system. Zinc and iron increase immunity.
However, despite the undeniable benefits of the product, healthy nutrition specialists do not recommend eating more than 3 pieces per day.
Calories
Today in culinary there are many separate dishes from eggs, as well as side dishes, desserts, salads and snacks, which include a healthy product. Having figured out the composition and value, you can answer the question of how many calories are in a boiled egg. In 1 pc approximately 65-85 kcal.
A medium-sized egg protein contains about 20 kilocalories. It is perfectly absorbed in the body, which makes it suitable for dietary nutrition. In addition, it is a source of proteins necessary for high energy costs. The high content of methionine in the egg protein provides the synthesis of hormones in the human body.
On average, the yolk of a chicken product can be 45-65 kcal, in fact, it is more fat and nutritious. Often it is excluded from the diet when losing weight. However, the presence of oleic acid helps to balance a full metabolism. Limiting protein intake can lead to significant disruptions in the digestive system.
Diet food
Low calorie eggs bring a valuable chicken product to a leading place in proper nutrition. Many diets include omelettes, soft-boiled eggs, poached eggs and other dishes based on them. Egg yolk is considered a fatty product, and many experts on proper nutrition do not recommend eating it with excess weight. However, if you know how many calories are in the yolk of a boiled egg, you can make a diet so that nutrition does not interfere with weight loss.
The use of eggs for weight loss should be carefully monitored. It is important not only to observe the prescribed number of grams of product per day, but also to combine it correctly with other components of the diet. It is not recommended to combine egg products with meat or other vegetable proteins, such as beans, peas, soy.
The most effective healthy dietary product in combination with herbs and various vegetables. Fresh, boiled, stewed, baked vegetables, which are easily digested with eggs, are suitable for preparing a daily menu. In addition, you should pay attention to the meal time. Yolk is best eaten in the first half of the day, while protein is also suitable for dinner.
Raw, fried or boiled
Depending on the method of heat treatment of the chicken product, not only the nutritional value changes, but also the calorie content. If a raw egg on average contains 65-70 kcal, then from the time of preparation it is possible to calculate how many calories in a boiled egg are hard-boiled or soft-boiled. From exposure to high temperature under the shell, a series of chemical reactions occur that reduce not only the usefulness of the testicle, but also its caloric content.
However, you should consider that in order to fry an egg, you will need additional fat, which will also affect the increase in the number of calories in the finished dish. In addition, the formation of a crisp on a protein is not recommended for dietary and therapeutic nutrition. Based on these features, the caloric value of eggs in varying degrees of processing will be as follows:
- fried - 95-110 kcal;
- soft-boiled - 65-70 kcal;
- hard boiled - 75-80 kcal;
- poached egg - 60-70 kcal.
Thus, it turns out that a raw egg or poached egg will be most useful and low-calorie. However, it should be borne in mind that the use of a raw product from farm hens can lead to the development of various diseases. With dietary nutrition, the testicle with liquid contents is most suitable, since a tight yolk is more difficult to digest.
Scrambled eggs
Many often confuse a soft-boiled chicken egg with “bagging” technology. In the first case, the contents of the chicken product remain liquid, in the second, the protein must be boiled, forming a light shell for the raw yolk. If the diet needs to know how many calories in a soft-boiled egg, the correct cooking technology should be considered.
In order for the egg yolk to reach the desired consistency, you need to carefully consider the cooking process. Eggs must be laid in boiling water, only then count the necessary time. The soft-boiled egg is excellent, which is boiled 1.5-2 minutes after boiling over low heat. After 3-4 minutes of boiling, you get the perfect egg in the bag.
You need to cook correctly
Calorie content, benefits and nutritional value largely depend on the method of heat treatment. To prepare various dishes, eggs must first be boiled. To get an excellent result, you need to do this, following simple rules.
- Chicken eggs must be washed before cooking. It happens that during cooking the shells crack, the dirt that was on the outside can get into the finished product.
- It is important to keep time. To get a hard boiled chicken product, you must carefully monitor the duration of the boil. The protein of the digested egg will be stiff; an unpleasant gray-green coating will form on the yolk during prolonged heat treatment.
- Soft-boiled egg will retain more nutrients if it is not immediately placed in the refrigerator from the refrigerator, but after 10-15 minutes at room temperature. 1 minute after boiling, turn off the fire and leave the testicle in hot water for 5 minutes. This technology will help to avoid the release of chemical elements from the shell from strong heating.
After boiling, the eggs are placed in cold water for 10-15 minutes, which is changed several times. In order to better clean the shell after boiling, several ice cubes can be added to the water.
Yolk or protein
The usefulness of the contents of an egg product is many different. Due to the high calorie content of the yolk, its intake in food is often limited, although it contains significantly more substances needed by the body. In this case, a certain number of circumstances should be taken into account.
During pregnancy, women really need a yolk, since the content of fats and nutrients is necessary for the full development of the baby. When losing weight, it is better to use pure protein, so the dish will turn out less caloric. In addition, the protein is easily digested, which makes it suitable for evening meals.
Harm and contraindications
The benefits of eggs for the body are really great. However, keep in mind that exceeding the protein intake can lead to kidney problems. Large amounts of cholesterol contained in the yolk can provoke a heart attack or stroke. Raw eggs are undesirable to eat because of the risk of infection with a stick of salmonella.
Chicken product is contraindicated for people suffering from diabetes, the manifestation of allergic reactions, cirrhosis of the liver. Given all the features, useful properties and contraindications, each person can understand for himself how to cook eggs and how many of them are.