Chicken eggs are the most affordable livestock product, which is not only widely used in the food industry, but also actively used by the population. Eggs are usually added to pastries and desserts, used in the preparation of salads and cocktails, and also used as a completely independent dish. If you follow the figure and regulate your diet, then you need to know not only how many calories in an egg, but also how the cooking method affects the energy value of the product.
Learning to choose quality eggs
Eggs are a rather capricious product, with a relatively short shelf life. Table eggs can be stored for about a month, usually up to 25 days, but dietary ones retain their nutritional qualities for no more than a week. In small towns, people rarely encounter expired or spoiled products, since the local poultry farm is constantly working to meet the needs of the population, and the eggs do not lie in the warehouse. The larger the settlement, the more difficult it is to deliver eggs on time to the point of sale fresh, and supermarkets sin with various frauds with expiration dates. That is why it is important to be able to choose the right product. Agree, it doesn’t matter at all how many calories are in an egg if it suddenly turns out to be rotten? What you should pay attention to:
- Take eggs only in transparent or open packaging, so you can evaluate their appearance and integrity.
- There should be no cracks and dents on the shell, if the inner protective membrane was damaged, then such a product will be unsuitable for food after 8-12 hours.
- If possible, you can get the eggs out of the tray and shake them a little. Nothing should hang inside the shell; if this is not so, then the product has long been spoiled.
- You can also check the egg at home. Dip it in water and look: if it is swimming, then most likely it has dried up, and the gases that were formed as a result of putrefactive processes and fermentation raise it to the surface.
Categories and types of eggs
There are five categories of eggs, all of which differ in the size and weight ratio of protein and yolk. Depending on the variety, the number of calories in an egg will also change: how many grams of yolk - so much fat, which means that the energy value of such a product will be higher.
Egg Gradation by Mass:
- "B" is a product of the highest category. The mass of one egg is more than 75 grams. The amount of protein is almost twice the amount of yolk (41/26). This variety is very rarely seen in retail, it is mainly used in the food industry.
- "O" is the perfect product. Weight ranges from 65 to 75 grams. It is noteworthy that the mass of the yolk remains the same, which means that such eggs, although smaller in size, are slightly more caloric.
- "1" is the first category. This is the most common product on the market, weighing from 55 to 65 grams. The ratio of protein to yolk decreases proportionally.
- “2” is the second category and “3” is the third category. Very small eggs, weighing up to 55 and 45 grams, respectively.
The following markers can also be found on the shell:
- "D" - this letter means that the egg is dietary. It can be stored for no more than 7 days.
- “C” are ordinary table eggs with a monthly shelf life.
What is hidden under the shell: product composition
First of all, it is worth noting that eggs are a very useful product. In them you can find more than 10 vitamins that have a beneficial effect on the functions of your body. B vitamins are especially valuable, these rare elements support the human nervous system, help fight stress and improve the overall emotional background. In addition, almost the entire periodic table is found in eggs, and the amount of useful microelements per 100 grams of the product simply rolls over. Here are just a few of them: selenium, copper, chlorine, manganese, boron, nickel, phosphorus, iodine, molybdenum, silicon, magnesium, titanium, tin, sodium and even aluminum. Eggs are also quite rich in iron, but from them it is very poorly absorbed. In addition, if you eat eggs raw, the iron will be poorly absorbed from other products, be sure to consider this.
Do you know how many calories are in a raw egg? In general, about 160 kcal, but the figure may vary depending on the variety. The ratio of protein and yolk in different categories of eggs is not the same, the most calories in the yolk are about 352 kcal per 100 grams. Therefore, despite the size, small eggs are more high-calorie, since in percentage terms the yolk occupies a much larger volume.
And how many calories in the protein of one egg? You will be surprised, but almost 7 times less than in the yolk - only 52 kcal per 100 grams of product. Therefore, if you are on a diet, it is best to minimize egg consumption.
Valuable protein and other beneficial properties of eggs
The benefits of eggs are undeniable, this product has an exceptional effect on our body and contains irreplaceable valuable components. Let us dwell on the useful properties of the product:
- First of all, eggs are an affordable and cheap source of easily digestible protein, it is in second place after meat. And protein is the main building material for our organs and tissues. Also, do not forget about how many calories in the protein of one egg - only 52 kcal per 100 grams. Using it in the preparation of dishes and cocktails, we get excellent "food for the muscles" without harm to the figure.
- No less useful is the yolk. It contains an indispensable component - lecithin, which is especially important for children. This substance activates the brain, improves performance and has a beneficial effect on memory. It has also been proven long ago that cholesterol contained in the yolk is not dangerous, but, on the contrary, allows maintaining the optimal level of this substance in human blood. But pay attention to how many calories in the yolk of an egg - 352 kcal per 100 grams. So as not to harm your figure in pursuit of benefits, try to limit the amount of this product in your diet.
- Even eggshells are very beneficial for the body. But before using it, it is necessary to wash it well, dry it, release it from the films and grind it. It is believed that calcium from eggshell is absorbed by the human body by 98%, and this is much more than if you received this trace element from complex vitamins or dairy products. The daily rate is contained in only a quarter of a teaspoon, however, collecting a sufficient number of shells is quite difficult.
Can chicken eggs be dangerous to the body?
However, even the most healthy foods can harm our body, and eggs are no exception:
- Raw eggs can cause infection with a dangerous bacterium - salmonella. It parasitizes in the internal organs of birds and settles on the shell. To avoid infection, always wash your eggs with soap or soda solution, and try to avoid getting particles of shell in dishes.
- Eggs can harm the figure. For example, do you know how many calories in a soft-boiled chicken egg? In 100 grams of the product, about 160 kcal, and this is just a couple of eggs, so be careful at breakfast and do not lean on other high-calorie foods.
- Some people have an individual intolerance to egg white, especially young children under 1 year old are at risk. Therefore, it is worth introducing this product into complementary foods as late as possible.
- Some manufacturers sin using strong antibiotics, because chickens in poultry farms have a very weakened immune system. If you have the opportunity, then buy homemade eggs or give preference to farm products.
The use of raw eggs and their calorie content
Now we dwell in more detail on the energy value of the product. How many calories are in a raw egg? If the product has not been processed, then its calorie content is in the range of 152-164 kcal per 100 grams. As described above, the figure depends on the category of egg: the larger the yolk, the higher the nutritional value. Some people prefer raw quail eggs, they are much tastier and more healthy. And how many calories are there in a quail egg? These eggs have a higher energy value - 168 kcal per 100 grams. Again, this is due to the higher volume of the yolk relative to the protein.
Boiled eggs: cooking methods and nutritional value of a dish
Boiled eggs are a traditional addition to any breakfast. Does boiling eggs affect the energy value of the product? For example, how many calories in a soft-boiled chicken egg? The answer is simple - as much as raw. Heat treatment does not affect nutritional value. No matter how you cook eggs: soft-boiled, in a bag or hard-boiled, the calorie content will remain the same.
Favorite scrambled eggs: the effect of frying on the calorie content of the product
How many calories are there in an egg fried in butter? Depending on the type of fat used and its amount, the figure can reach 200 kcal per 100 grams. If you can not imagine your life without scrambled eggs, then try to minimize the amount of oil or at least use only vegetable. Better yet, get a non-stick pan. After all, how many calories in a fried egg without oil, so many of them in a raw product.
Omelet: the energy value of the most delicious and healthy breakfast
If you are not ready to give up eating fried eggs, but want to at least slightly reduce calories, then your salvation is an omelet. By adding milk, the number of eggs per 100 grams of product is reduced, which means that the nutritional value is reduced. You can make the dish even more dietary by adding vegetables and herbs. But it is better to refuse omelettes with cheese and sausages, the energy value of such a product will not be inferior to ordinary fried eggs. But we remember how many calories in an egg fried in oil, and we understand how this can affect the figure.
The calorie content of other types of eggs
In addition to chicken, he eats eggs and other poultry. And how many calories are there in a quail egg? Or, for example, in a goose? Here is a short list to help you count calories if you are in control of your diet:
- quail - 168 kcal;
- goose - 185 kcal;
- turkey - 165 kcal;
- duck - 185 kcal;
- ostrich - 118 kcal.
Now you know a little more not only about the beneficial properties of the product, but also how many calories are in the egg. This knowledge will help you control your diet and adhere to the basics of proper nutrition.