Eggs and Calories: Calculate for raw, boiled and fried eggs.

Chicken eggs are the basis of nutrition for athletes, people who want to keep track of their figure, and simply those who love Tasty food and does not like to waste time and energy on it. Indeed, eggs cannot be spoiled, and we love them from our virginity! Today we pamper ourselves not only with chicken, but also quail testicles... It should be noted that in a raw egg and cooked different amount calories, and that's about it there will be a speech in this article.

Boiled egg great option for breakfast and dinner, as well as snacks, as boiled egg stays fresh longer even with room temperature ideal for snacks at school, office, during hiking trips and various kinds of trips.

Note that eggs are a natural product, ideal for the human body, which is assimilated by 97%! And if, in addition to protein, the yolk also contains fat and cholesterol, which causes a lot of controversy about its benefits, then the protein consists entirely of water and protein, which is perfect combination for assimilation.

In one boiled chicken egg contains 50-70 kcal, while exactly the same cheese contains 70 kcal. It is also worth noting that a soft-boiled egg contains 70 kcal, and a hard-boiled egg - already 50 kcal. From which it follows that the longer the egg is cooked, the less calories it contains.

It is also worth considering the size of the egg, as you know, 100 grams of raw eggs will contain 158 kcal, in a boiled 158-115 kcal, respectively.

Now is the time to move on to the quail eggs. They are considered lighter and even more easily absorbed by the body than chicken. A raw quail egg contains 16-17 kcal, boiled 14-15 kcal.

Calorie content of boiled, fried and raw chicken and quail eggs, egg white and yolk 1 pc and per 100 grams: table

For convenience, we have compiled a table that details the number of calories in a raw product, and when different ways cooking.

So, we gave a table with data, but how to calculate ready meal... For clarity, we give an example of calculation.

So, if we make an omelet with 2 eggs, then the calculation is very simple - 125 kcal * 2 = 250 kcal in one omelet.

Now let's give an example of an omelet made of only 2 proteins. To do this, we need to subtract the amount of yolks from the amount of an omelet with proteins and yolks (250 kcal). So, 250-110 = 140 kcal, if you use only proteins. The perfect solution for those who love tasty and fast food, and at the same time keeps track of the figure.

An important question for those who are losing weight is whether it is fashionable to eat eggs while losing weight. Yes, given a few nuances. First, most diets focus on reducing carbohydrates and increasing proteins. Of course, the egg takes key location in similar diets.

For those looking to lower cholesterol levels, it is recommended to remove the yolks and eat as much protein.

On diets focused on weight loss, it is recommended to eat raw and boiled eggs, but exclude fried eggs, since this way cooking doubles the amount of calories.

We hope our article has answered all your questions, and you will now eat healthy food consciously counting calories.

Video: Egg whites or whole eggs for weight loss?

When drawing up dietary menu, you need to know the calorie content of 1 piece. boiled egg. It is a valuable product for the human body that enriches it. useful ingredients... There are two main ways to cook eggs in boiled: hard-boiled and soft-boiled (with liquid yolk). Both options differ in heat treatment time. It takes about 10 minutes to boil a hard-boiled egg. To prepare a soft-boiled egg, boil it for 2-4 minutes.

On a note! Boiled chicken egg energy value can be equated to meat products, but its calorie content is much lower.

The number of calories in a boiled egg

How many calories are in a boiled egg? On average, the calorie content is 1 pc. reaches 70 kilocalories. To say exactly how many calories a boiled egg contains, you need to know the duration of its heat treatment. If you calculate the number of calories not in 1 piece, but taking into account the weight of the product, the values ​​will be different.

The table will help to understand the calorie content of a boiled egg.

The table shows that the most high-calorie part of a chicken egg is the yolk. The smallest amount of kilocalories is found in egg white, so it is recommended to use it when losing weight. In fact, the calorie content of a soft-boiled and hard-boiled egg is not very different.

On a note! 100 g of raw egg contains 157 kcal. Fried product has a high calorie content.

A boiled egg nutritional table is shown below.

Egg composition

A chicken egg, regardless of whether it is hard-boiled or soft-boiled, contains a large amount nutrients:

• biotin;
• vitamins of almost all groups;
• trace elements (magnesium, zinc and others);
• mono- and polyunsaturated fats;
• omega acids.

On a note! The egg is high in protein and low in calories, making it a valuable product for athletes.

Due to such a rich composition, eggs have a beneficial effect on the work of the entire human body. However, in some cases, eating them is not recommended. In order not to harm your health, you must first study the list of not only useful properties, but also contraindications.

On a note! The yolk of one egg contains one third of the daily value of cholesterol, necessary for the body person.

Beneficial features

The benefits of boiled eggs on the human body are as follows:

• vitamin D, which is found in large quantities in egg yolk, participates in the formation of bones and teeth, strengthens the nervous system;
• choline, present in egg white, improves mental performance;
• blood pressure is restored;
• antioxidant effect is achieved due to selenium and polyunsaturated acids;
• due to the presence of tryptophan, serotonin, niacin, tyrazine are actively produced, which helps to improve concentration, improve the functions of the reproductive system, and improve mood;
• the presence of omega acids in eggs allows you to cleanse blood vessels, helps prevent atherosclerosis, correct formation fetus when the product is consumed by women during pregnancy;
• thanks to vitamin K, the human body is easier to recover from a heart attack;
• due to the presence of vitamin E in the composition, the skin, hair, nails are improved;
• certain components that make up a chicken egg improve blood clotting, so the product is indicated for uterine and other types of bleeding;
• due to lutein, the effect of retinol and carotene is enhanced;
• the liver is cleansed of toxins and other substances that poison it;
• hemoglobin rises;
• assistance in the recovery of the body after operations.

On a note! Chicken eggs are considered natural aphrodisiacs. With regular food intake, sexual desire increases.

Eggs also help fight insomnia and reduce the likelihood of nightmares. Therefore, they are recommended to be consumed in the evening, 3 hours before bedtime.

Boiled chicken eggs are a must in the diet of athletes. It is optimally balanced with protein and amino acids, which helps to burn excess fat and accelerate growth. muscle mass... In this case, it can be argued that boiled eggs useful for losing weight. They are low in calories and high in nutrients, as well as protein for fat burning.

Harm

In some cases, eating eggs is not recommended. Under certain conditions, they can do not so much benefit as harm to human health. Do not forget about the high cholesterol content in the yolk. Therefore, people prone to thrombosis should be careful when introducing eggs into the diet or preferring protein. True, the opinions of scientists on this score differ.

On a note! Modern scientists have made a statement that eggs contain extremely useful cholesterol, which does not harm the human body. In their opinion, the presence of yolk in the diet is not dangerous and has nothing to do with the formation of cholesterol plaques.

It is not recommended to eat eggs for people suffering from gallstone disease, allergic reactions on products of animal origin. It is forbidden to introduce them into the diet with individual intolerance to the body of individual components.

In the absence of contraindications, nothing prevents you from boiling an egg every day and feasting on it.

How to boil an egg correctly?

You need to boil eggs as follows:

1. Load the required number of pieces into cold water and put in a saucepan over medium heat.
2. To prevent the egg from bursting, it is recommended to pierce the shell with a needle from the blunt end.
3. Salt water.
4. Cook for a certain time after boiling.

Immerse the finished eggs in cold water so that they are easier to clean after cooling.

How many proteins, fats and carbohydrates are in one chicken egg? And how much separately in the yolk and protein?

This is important to know when the diet is limited by the choice of foods based on weight gain or on a diet, because protein is already not completely absorbed from foods, and then it won't take long.

Let's try to figure it out.

To begin with, there are dietary eggs, marked with the letter D and canteens marked with the letter C - these designations only speak of shelf life.

Eggs are considered dietary if they can be stored for no more than 7 days. Therefore, look at the packing date when purchasing eggs. Anything that is stored for more than 7 days, but no more than 25 days, is table eggs.

Egg categories are defined as follows

• Highest category (B) - 75 g and more,
• Selected egg (O) - from 65 to 74.9 g,
• The first category (1) - from 55 to 64.9 g,
• The second category (2) - from 45 to 54.9 g,
• The third category (3) - from 35 to 44.9 g.

The highest category is quite rare on sale, the third is even rarer. All other names of eggs: rejuvenating, village, this is about nothing - a marketing ploy, supposedly they contain more selenium and others useful elements... But no one has yet conducted clinical trials, the effect of such eggs on human rejuvenation or health. And it is important for us to know only the composition of the BJU (proteins, fats and carbohydrates) and the calorie content.

I buy a package, examine it, the composition of the product per 100 g of weight is written on the package. On the package with eggs, the composition is written: protein 12.7 g, fat 11.5 g, carbohydrates 0.7 g, calorie content 157 kcal. Poultry farms are analyzing their products, and I hope this data can be trusted.

All eggs appear to be the same size, but this is only at first glance.

I weigh, the smallest egg weighs 66 g, the largest 72 g - and if you look closely, you can see that it is larger. I select these two eggs from the whole package and calculate the average values ​​from them.

Gently break and separate the yolks from the whites. Weigh it on an electronic scale (error + - 1 g).

The shell weighs 8 g for the egg, which is 72 g, for the rest of the eggs, which are 66-68 g each, the shell weighs 7-8 g. The yolks weigh 18-20 g. Proteins on average 42-43 g.

Now let's turn to the nutritional value of chicken eggs. Information on different websites and nutrition calculators is contradictory. I am trying to find something that sheds light on this confusion and compare with institute textbooks, for example, on commodity science food products(Kazantseva N.S.). So, according to theory, the protein of a chicken egg contains on average: water 80-85%, proteins 12-13%, carbohydrates about 0.7%, minerals 0.6%, fat 0.3%.

I remember what was written on the packaging specifically for my eggs.

100 g of the edible part of the egg contains 12.7 g of protein, then

64 g eggs without shell (72g-8g) - 8.13 g of proteins (amino acids),

59 g eggs without shell (66g-7g) - 7.5 g of proteins (amino acids).

The average amount of proteins (amino acids) is 7.8 g per egg.

We check by theory: The protein part of eggs consists of about 13% of proteins (amino acids), which means that 43 g of my egg's protein contains about 5.6 g of amino acids. In a smaller egg, 42 grams of protein contains approximately 5.4 grams of protein. The average is 5.5 g of proteins. This is the number I will write in my nutrition calculator. By the way, 0.7% of protein carbohydrates are 0.3 g, the amount of fat in protein is 0.13 g, and the calorie content is 25 kcal.

We can boil or fry this egg, and in any form it will contain the same 5.5 g of protein and 0.3 carbohydrates. But if we fry it in butter, the BJU changes.

Now the yolks. The chemical composition of the yolk is more vague: according to some data, the yolk contains about 31.8% fat, protein - 16%, carbohydrates - 0.2%, minerals - 1.1%, water - 50%.

According to others, up to 33% fat, if you go to Wikipedia, which links to data from the USDA National Nutrient Database, so chicken yolks weighing 17 g contain 4.51 g of fat - this is 26.5% - very little, some not the same chickens in America, not like ours!

In general, I am again guided by the nutritional value stated on the packaging of the eggs that I bought. It says 11.5 g per 100 g of egg weight. If you remember, fats are contained not only in the yolk, but in the yolk and the protein, in the shell there is nothing but calcium salts.

There are 11.5 g of fat per 100 g of the edible part of the egg, then

64 g of eggs without shell accounts for 7.36 g of fat.

For 59 g of eggs without shell, 6.7 g of fat. The average is 7 g of fat per egg.

How to distribute it all between the protein and the yolk? It is simple here: all data on the amount of fat in the egg white, according to different sources, are approximately the same - 0.3% fat. I've already calculated that this is 0.13 g of fat. Then the yolk accounts for an average of 7-0.13 = 6.87 g of fat.

16% of the protein from the total mass of the yolk is on average 3g (recalculated between eggs weighing 72 and 66g). A 0.2% carbohydrates 0.038 g. Average calorie content 74.3 kcal.

By the way, at the expense of calorie content, everywhere they write, then the yolk has it three times higher than that of the protein. Let's compare 25 kcal and 74.3 kcal - the difference is 2.9 times, so everything is correct!

Summing up, according to my calculations the nutritional value table eggs of the selected category.

What I want to say in the end. Of course, the difference in the chemical composition of chicken eggs is sometimes different. You can take any one to calculate your diet - averaged from various nutrition calculator sites, or from a package of purchased eggs. In fact, it's worth believing rather that information that is written on the packaging with eggs. The fact is that chemical composition eggs depend on the breed of chickens, on their age, and other factors that are individual at each poultry farm.

Chicken eggs are in the diet of every person, because they are rich in elements useful for our body and can become wonderful breakfast, lunch or dinner. But at the same time, their use in large quantities can negatively affect health, and if we are talking about losing weight, then daily rate decreases even more. Eggs are a product that is healthy as long as it is consumed correctly, but if you break even one rule, the result will not be as good as expected. To understand how and how much of them there is, you need to know how much BJU is in a chicken egg, what is its calorie content and what elements it is rich in.

BZHU, calorie content of eggs

A medium-sized egg weighs about 55-60 g and contains about 70 calories. The protein accounts for 60% of the entire mass of the egg, the yolk - 30%, and 10% is the shell. BJU raw chicken eggs are as follows:

• Protein - 12 grams.
• Fat - 11 grams.
• Carbohydrates - 1 gram.

The calorie content and BJU of a chicken egg may be different depending on how it is cooked. There are many methods for preparing eggs, and each of them affects the ratio of elements in its own way. For example, BJU boiled chicken eggs and its calorie content do not differ much from the same indicators in their raw form, but if you break it into a frying pan with butter, the situation will change dramatically.

The calorie content of an egg can also be affected by what the chicken eats. If the bird had the opportunity, in addition to using special feed, to walk over a large area and find various grains or larvae, then the egg will have high calorie content in comparison with what is obtained at the poultry farm. Eggs from domestic chickens are no longer valued only in terms of keeping nutrients, but also taking into account the benefits for the body.

There is a myth that eggs should be consumed exclusively. white, after all, if a brown or brown chicken egg, BJU and its calorie content differ significantly. In fact, the color of the egg does not in any way affect the indicators of the substances in it.

Eggs are one of the most unique foods on the planet, because they are absorbed by the human body by 98%. And even if there are cases of allergies, it doesn't change him nutritional value... Chicken eggs do not harm the body and are completely excreted, at the same time saturating it with useful elements.

Chicken egg white: BJU

Part chicken protein includes 87% water, 11% proteins, 1% carbohydrates and 1% minerals. BJU chicken eggs without yolk are much less. This is what makes it an incredibly valuable source of low-calorie protein. Calorie content and BZHU of medium-sized chicken eggs, excluding the yolk:

• Kilocalories (per 100 g) - 52.
• Protein - 11 grams.
• Fats - 0.
• Carbohydrates - 0.

There is correct proportions essential amino acids, including methionine, which the human body cannot produce. It is methionine that plays an important role in the synthesis of creatine, adrenaline, promotes the active action of vitamins and enzymes. Moreover, if there is an insufficient amount of methionine in the body and there are problems in the functioning of the nervous system.

BJU yolk

Chicken yolk consists of 50% water, 32% is fats, 16% is proteins, and 2% is spent on minerals. Kilocalories in the yolk of a medium-sized chicken egg are about 50-55; per 100 grams - 350 calories.

BJU chicken eggs without protein:

• Proteins - 16 g.
• Fat - 31 g.
• Carbohydrates - 1 g.

The great value of the yolk is that it contains whole complex fatty acids, which have a positive effect on the work of the whole organism. But many people eat eggs on the principle of "protein in a plate, yolk in a trash bin" due to the fact that there is a lot of cholesterol in the yolk. Yes, yolk is really rich in cholesterol, but it is also necessary the human body... For example, if the body has low cholesterol levels, the liver begins to produce it on its own. Moderate use egg yolk will not harm your health. In addition, in addition to cholesterol, there are many useful substances in the yolk of a chicken egg, such as lecithin, which promotes brain activity and prevents the development of sclerosis, or which activates metabolism.

Useful micronutrients in a chicken egg

Chicken eggs are not only a high product but also a source of a large number useful bioregulators, minerals and proteins. What exactly does a chicken egg contain and how does its use affect human health?

1. Niacin, or vitamin B3, is necessary for the nutrition of cells, promotes the production of sex hormones.
2. Choline, or vitamin B4, improves memory, activates the process of cleansing the liver from poisons.
3. Vitamin D - Important for maintaining phosphorus and calcium levels in the body. Eggs rank second on the list of vitamin D-rich foods, second only to fish oil.
4. Vitamin K is essential for normal blood clotting.
5. Vitamin E and iron - actively fight bad mood and fatigue, are necessary to prevent cardiovascular diseases.
6. Vitamin A - enhances immunity, has a positive effect on growth and vision.
7. Vitamin E - counteracts the development of certain forms of cancer and makes eggs a kind of "elixir of youth", because this vitamin preserves natural beauty and prevents the body from aging.
8. Vitamin B12 - has a beneficial effect on blood formation and is a way to prevent nervous diseases. One egg satisfies 100% of the daily requirement for vitamin B12.

And this is only a small part, because chicken eggs are rich in calcium, manganese, selenium, folacin, sodium, zinc, biotin and folic acid, it contains almost all vitamins (with the exception of vitamin C), essential amino acids.

Chicken eggs for weight loss

In the diet of a person who observes health food or diet for weight loss, be sure to have eggs. BJU chicken eggs and their calorie content prove that this product is one of the lowest in calories, but at the same time nutritious in the world. Its use normalizes metabolism. Make two eggs for breakfast daily ration less by 400 kilocalories, while they perfectly saturate the body for the whole day.

The yolk is much higher in calories than protein, so it is often thrown away, and with it a whole complex useful microelements and vitamins.

Indicators of BJU chicken eggs without yolk fall, and the diet becomes less high-calorie, but in this case there is no question of nutritional value. The yolk should also be in the diet, like the protein, but in smaller quantities. When losing weight, it is recommended to consume no more than two yolks a day. In this case, protein can be eaten in unlimited quantities. That is, eating two steeply boiled chicken eggs with tomato and cheese for breakfast, you can afford an egg white omelet with salad for dinner. The variety of egg preparation methods is impressive, which once again proves the value of this product.

How to cook a chicken egg correctly

BZHU, the calorie content of boiled eggs is equal to the corresponding indicators in raw. And this is a big plus, since many people cannot use raw eggs, but boiled ones have much better taste qualities, while fully retaining all the benefits for the body.

Before boiling eggs, take them out of the refrigerator and leave them at room temperature. This is done so that they do not burst when they get into boiling water. Then they should be rinsed - and you can cook. The cooking time depends on what kind of egg you want to get as a result: soft-boiled - 1-3 minutes, "in a bag" - 4-5 minutes, hard-boiled - 7-8 minutes. In this case, you need to expect that the eggs big size will take longer to cook, which means they should be pulled out last. If the eggs have been boiled for more than 10 minutes, they will be overcooked, which means that the yolk will lose its taste and become covered with a greenish bloom, and the protein will look like rubber.

To preserve all the fatty acids that are in the yolk, the eggs need to be boiled as follows: put them in boiling water and after 1 minute turn off the gas without removing them for another 5 minutes. As a result, the protein will have time to cook, and the yolk will remain liquid.

Cooking - the best way cooking eggs, which preserves their nutritional value. When frying egg white does not retain its structure, and due to the use of oil, carcinogens enter the body, which strike the liver and the digestive system.

Potential harm to chicken eggs. Cholesterol

Many people refuse to eat eggs because of their cholesterol content. But how great is its harm to the body and whether it is at all - a question without a final answer.

One egg contains just over 200 milligrams of this substance. Cholesterol in the blood is usually divided into two categories: "good" (increases the level and "bad" (increases the level of low density lipoprotein, LDL). food cholesterol promotes an increase in the level of both "bad" and "good" cholesterol. The action of "bad" is associated with saturated fats, of which there are few in eggs, which means that there will not be a significant increase in such cholesterol after eating them.

The daily intake of cholesterol is 300 milligrams, which means that one egg a day will not harm your health. But to those who are prone to cardiovascular disease and diabetes, it is worth eating eggs less often - at least every other day.

Bacteria

If cholesterol is not such a terrible phenomenon in a chicken egg, then the possibility of swallowing salmonella along with this product is really terrifying. Through the shell, it can get into the egg on different stages the formation and use of this product. Salmonella inflicts real harm body, but there are ways to protect yourself from this:

1. Do not eat eggs that have passed heat treatment less than 5 minutes.
2. Do not wash eggs before placing them in the refrigerator, so as not to remove the protective film, without which the risk of salmonella entering the egg increases. This should be done just before cooking.
3. Throw away eggs with cracked shells and do not store them for long periods in the refrigerator.

Allergic reaction

Allergies are most common in children. Egg white intolerance is common, but fortunately most children get rid of it by the age of five. Symptoms include nausea, vomiting, nasal congestion, itching, dizziness, fainting, and in some cases anaphylactic shock.

People who are allergic to egg white should take a close look at the ingredients in foods, as eggs are one of the most used ingredients in many of them. Some elements are even added to vaccine vaccines.

Chicken egg rich in vitamins and minerals such as: vitamin A - 28.9%, vitamin B2 - 24.4%, choline - 50.2%, vitamin B5 - 26%, vitamin B12 - 17.3%, vitamin D - 22% , vitamin H - 40.4%, vitamin PP - 18%, phosphorus - 24%, iron - 13.9%, iodine - 13.3%, cobalt - 100%, selenium - 57.6%

Why is chicken egg useful?

• Vitamin A responsible for normal development, reproductive function, skin and eye health, immunity maintenance.
• Vitamin B2 participates in redox reactions, enhances the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
• Choline is a part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, the metabolism of cholesterol, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. Lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B12 plays important role in the metabolism and transformations of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in hematopoiesis. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
• Vitamin D maintains homeostasis of calcium and phosphorus, carries out mineralization processes bone tissue... Lack of vitamin D leads to impaired metabolism of calcium and phosphorus in bones, increased demineralization of bone tissue, which leads to an increased risk of osteoporosis.
• Vitamin H participates in the synthesis of fats, glycogen, the metabolism of amino acids. Insufficient intake of this vitamin can lead to disruption of the normal state of the skin.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal intestinal tract and the nervous system.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the flow redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient skeletal muscle atony, increased fatigue, myocardiopathy, and atrophic gastritis.
• Iodine participates in the functioning of the thyroid gland, providing the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane sodium and hormone transport. Insufficient intake leads to endemic goiter with hypothyroidism and a slowdown in metabolism, arterial hypotension, growth retardation and mental development in children.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Selenium- essential element antioxidant system protection of the human body, has an immunomodulatory effect, is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and extremities), Keshan disease (endemic myocardiopathy), hereditary thrombastenia.

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