Calories in an Egg
Have you ever wondered, “How many calories are in a boiled egg or in egg whites”? Find the nutritional information and calorie count of eggs, egg whites and yolks.
Eggs happen to be a great supplier of amino acids and natural vitamins. Eggs can be considered healthy food, except if an individual has a raised cholesterol level.
Eggs prepared in a variety of ways—scrambled, fried, hard-boiled, soft-boiled or poached—make a tasty breakfast. They are readily available and easy to store. You can safely keep eggs in the refrigerator for four weeks beyond the packing date. Eggs are delicious and inexpensive source of protein.
Calorie Count of Eggs
One large fresh egg (50 grams) contains 70 calories. Egg whites and egg yolks have very different calorie count. The raw egg white has only 16 calories, while the yolk has 54 calories.
When preparing eggs, you can add cooking fat, which raises the eggs calorie count. For those who are counting calories, it is essential. Hard-boiled, soft-boiled or poached eggs contain no added calories or added fats. A scrambled egg has about 100 calories, 70 of which come from fat (not only cooking fat but also the fat contained in the egg). A fried egg has about 90 calories, 63 of which come from fat. Spices and herbs do not add calories to eggs.
Eggs are very high in saturated fat and cholesterol. Of course, an egg contains a mixture of saturated, polyunsaturated and monounsaturated fats. There are 5 grams of fat in a raw egg. One third of that fat is saturated, which is the type of fat that raises the blood cholesterol levels. Moreover, an egg has 212 mg of cholesterol. That is 71 percent of the daily value, assuming the standard diet of 2000 calories per day. If you follow a low-fat diet or a cholesterol lowering diet, you should watch your portion size. To reduce your intake of fat and cholesterol, you can use some egg whites instead of whole eggs when preparing your meals. Egg whites are very low in fat (0.1 gram per egg) and contain absolutely no cholesterol. Moreover, each egg yolk that you replace with an egg white saves you 38 calories.
If you fry eggs with butter, most fat in your eggs is saturated. You should rather boil or poach your eggs. If you still prefer your eggs fried, use sunflower oil (or olive oil) as it is a source of unsaturated fat, which is much healthier than saturated fat found in butter.
Eggs are good sources of protein (5.5 grams per medium egg). They have a very small amount of carbohydrates (0.3 gram per egg), which makes them appropriate for a low carb high protein diet. Egg whites are mostly protein (an egg white contains 3.6 grams of protein, 0.2 gram of carbohydrates and 0.1 gram of fat).
Vitamins and Minerals
Eggs are good sources of phosphorus, riboflavin (a water-soluble vitamin, also known as vitamin B2), selenium (a mineral that works as an antioxidant) and vitamin B12.