Do I need to worry about the calories in an egg?

November 12, 2012

Do I need to worry about the calories in an egg?

Eggs are packed with nutrition and are an excellent source of protein. They are an especially good breakfast food if you are on a diet as they make you feel fuller for longer.

In recent years eggs have be the subject of both good and bad press – we are told not to eat them because they are high in cholesterol and may give us salmonella poisoning; a few months later the message changes and we are told eggs are good for us and pose no threat of salmonella poisoning. It is hardly surprising then that many people avoid eating this nutritional food for reasons other than worrying how about the calories in an egg.

Eggs are a great source of protein and fat with very little carbohydrate content – making them a great choice for anyone following a diet low in carbohydrates. Amazingly every amino acid required for the human body to function correctly is found in the humble egg!

Most of the protein in an egg is contained in the white, whilst the fat is found mostly in the yolk. The egg white is also a great

source for choline – which is essential for cell function and only found in eggs and red meat.

The fat found in the yolk of an egg is nutritionally dense and provides high levels of energy. The yolk of an egg contains vitamins A, D and E as well as calcium, iron, magnesium and a number of other essential trace minerals.

Fat is an essential dietary requirement for all of us and the fat provided by an egg is particularly beneficial due to its high nutritional content.

Versatile and tasty

Eggs make great ingredients for many dishes and it should be remembered that it is not necessarily the calories in an egg that are high but rather the calories of the rest of the dish. Eggs can be eaten at any time of the day – and, when hardboiled,make great ‘on the go’ food. They are so versatile that it is easy to find lots of great healthy recipes to make -

  • Poached

  • In a souffl

  • Fried

  • Scrambled

  • In an omelette

  • Boiled

  • Added to a curry

  • An ingredient for many baked products

Calories in an egg

Despite the great taste and nutritional value of eggs there are still many people who are reluctant to include them in their diet because they believe there are simply too many calories in an egg.

Some research suggests that the calories in an egg are drastically reduced as a result of the cooking process and that eating at least one egg a day can be beneficial to health – particularly for young people who are still growing.

It is not possible to give a standard reply to the question ‘are there too many calories in an egg?’ this is because the calorific value of an egg is greatly affected by the way it is prepared and eaten. In reality of course it is the additional ingredients which cause the calorie increases.

Calorie values

  • 58g of raw, fresh, whole egg provides 85 calories

  • 61g of scrambled egg provides 101 calories

  • 50g of hard-boiled egg provides 78g

  • 50g of fried egg provides 92 calories

  • 50g of poached egg provides 74 calories

  • 61g of plain omelette provides 93 calories

  • 1 tablespoon of dried egg provides 30 calories

  • 1 tablespoon of dried, pasteurised egg containing glucose, provides 31 calories.

These calorie values show that eggs are eminently suitable food choices for anyone following a healthy and well balanced diet and their high nutritional value means that they should be eaten on a regular basis.

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