A chicken egg consists of two main parts (not counting the shell): yolk and protein. The average percentage of proteins in the protein is higher than in the egg as a whole. Consider the issue of calorie content of boiled egg white, as well as its health benefits.
How many calories are in an egg?
Before considering the calorie content of boiled egg white, it is useful to find out how many calories an entire egg contains. Since its edible part consists of yolk and protein, we consider each separately:
- The yolk (central part) is 30-33% of the total egg weight. It is rich in nutrients, among which about 35% are lipids (including 5% cholesterol), about 13% are vitamins A, D, E and almost all B vitamins, as well as minerals (phosphorus, potassium, a small amount of iron) . Almost all fats are found in the yolk, so 100 grams of this product contains 353 kcal.
- Protein (peripheral part). It makes up 60% of the weight of the whole egg. It contains a large amount of proteins (more than 50% of their amount in an egg), as well as a small amount of hydrocarbons, vitamins B2 and B3 and minerals (sodium, potassium, iodine). Since there are practically no lipids in the protein, its caloric content is significantly lower than that of the yolk. So, in 100 grams of protein, only 49 kcal.
If the above numbers are transferred to 100 grams of eggs, it turns out that they will contain 162 kcal. The chicken egg itself weighs, as a rule, 60-70 grams, which means that its calorie content will be about 100 kcal.
Calorie boiled egg white
The above figures refer to the raw product, and what calorie content will a boiled egg have? The answer to this question is simple: exactly the same, since the method of preparation of the product does not add any additional calories to it. If you consider that a medium-sized chicken egg contains approximately 100 kilocalories, then 20 kcal falls on protein, that is, 20% of the calorie content of the whole product.
Thus, people who adhere to a strict diet are advised to use boiled protein, since it practically does not contain calories, but supplies the body with some important minerals, vitamins and, most importantly, high-quality protein.
It is interesting to note that the protein of a fried egg contains almost 2 times more calories than a boiled egg, that is, about 40 kcal. This is due to the fact that when cooking a fried egg, people use sunflower or butter, which changes the composition of the protein in the direction of a significant increase in its fat and cholesterol.
Ways to eat egg white
After the question of calorie content of 1 boiled egg protein was addressed, it is necessary to say a few words about the methods of its intake. Since the frequent use of fried eggs is harmful, here are other common ways to consume protein:
- Cooking cake. Most people bake cakes using whole raw eggs, however, in this case, you can get rid of excess calorie yolk if you bake cakes exclusively using protein.
- Cooking cream, for example, the famous "Gogol-Mughal". In this case, the protein improves the whipping properties of the product and supplies it with a large amount of protein. The disadvantage of this method of eating protein is its raw appearance, which not all people love.
Should I eat whole eggs or just their protein?
In almost all cases, it is recommended to eat whole eggs, since their full calorie content is similar to this value for a medium-sized apple. Eating whole eggs is preferable, because in addition to fats, the yolk contains many vitamins and minerals. However, this product should still be consumed in limited quantities, since it contains cholesterol. Recent studies have shown that this cholesterol poses no serious danger to human health if you do not eat 5-10 eggs every day.
As for the calorie content of 1 pc. boiled egg white, then, since it is low (15-20 kcal), it can be consumed with almost no restrictions, and for people who monitor their diet, egg white must be included in the diet due to the high protein content (1/3 of the mass of protein).
Some tips
Experts recommend eating boiled, not raw protein. There are 2 reasons for this recommendation:
- a raw egg may contain various harmful bacteria, for example, salmonella;
- Egg protein contains some types of chemical compounds that interfere with the absorption of proteins in the body, and these substances are destroyed by heat treatment of the egg.
When buying eggs, you should pay attention to the home product, since branded egg producers feed chickens with various chemical additives that violate the protein composition.
As for people who eat duck or quail eggs, it should be said that their percentage in calories is approximately the same as that of a chicken egg.