Eggs are known for being a fantastic source of protein and also contain valuable vitamins and nutrients. The calories in an egg vary by size and the white contains fewer calories and fat than the yolk. The way that you cook your eggs will also impact the calories you consume as adding oil for fried eggs, or butter and milk for scrambled eggs will increase the calories.
How many calories in an egg?
According to egginfo.co.uk there are:
57 kcal in a small egg which weighs approximately 48 grams.
66 kcal in a medium egg which weighs approximately 58 grams.
78 kcal in a large egg which weighs approximately 68 grams.
What are the benefits of eating eggs? Nutrition in an egg:
Eggs are a fantastic source of :
- Vitamin D
- Choline
- Vitamin B12
- Biotin
- Vitamin B2
- Iodine
- Selenium
The full list of vitamins and minerals can be found at www.egginfo.co.uk/egg-nutrition-and-health/egg-nutrition-information/vitamins-and-minerals
Is eating eggs every day healthy?
There have been concerns in the past about eating eggs every day. One study has reported that it is ok to eat an egg every day and has suggested that any health concerns may arise from associated lifestyle factors, for example, eating eggs alongside an unhealthy diet. Interestingly, the study also found an association between egg consumption and smoking.
Overall, the advice that seems to be most widespread is that eating an egg every day is not harmful, however, eating more than one egg on a daily basis, may have health implications.
Eggs do contain saturated fats and cholesterol, so excessive consumption of eggs could potentially contribute to health issues. It is also important to eat a varied and balanced diet, so over-consumption of different types of foods could also have health implications. Everything in moderation!
Are eggs good for weight loss?
Eggs are an excellent source of protein but they also contain fat and cholesterol. Eaten in moderation, eggs can contribute to a healthy balanced diet and contain important vitamins and minerals. They are also tasty and filling, especially when you eat them with other nutritious foods.
You can include eggs as part of a weight loss plan. Eggs are relatively low in calories, however, they are higher in saturated fat, so you should stick to the recommended limits for consumption.
The way you choose to prepare your eggs will also have an impact on your calorie intake. Fried eggs are calorific because you add more fat to the cooking process. Fat is very nutrient dense as it contains 9kcal per gram. One tablespoon of oil contains approximately 122 kcal!
Scrambled eggs contain butter and milk which can also increase your calorie consumption.
Boiling, poaching or dry frying beaten eggs in a non-stick pan tend to be a healthier way to prepare eggs because you do not add any further calories.
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The key to losing body fat is simply to consume fewer calories than you burn each day. You can achieve this by including a balance of healthy foods that provide your body with nutrients. You can also include some less healthy treats, however, these should be eaten less often.
Weight loss tip
Eat eggs as part of a healthy and balanced diet, but follow health advice and don’t go overboard on your egg consumption. A great meal to make with eggs is an omelet loaded with a variety of heart-healthy vegetables. Vegetables are low in calories and high in fiber, helping to keep you fuller for longer. Vegetables are also packed full of vitamins and minerals to help you stay healthy.
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