Egg Calories

The number of egg calories depends on the size of the egg and how it is cooked.

However please bear in mind that eggs are a very economical way to fulfill the essential nutritional requirements of the body. So I wouldn’t worry too much about egg calories as long as eaten in moderation.

You will find that egg yolk has approximately 3.5 times more calories than egg white; frying and scrambling add 20 extra calories to egg due to oil or milk content, as compared to boiling or poaching. Calories in a standard sized egg:

▪ Egg yolk 60 kcal

▪ Egg white 18 kcal

▪ Scrambled egg 100 kcal

▪ Fried egg 98 kcal

▪ Boiled egg 75 kcal

▪ Poached egg 75 kcal 

Egg White and Egg Yolk:

Egg white has no cholesterol, and can be quite useful in weight loss, as it is low in sugar and calories and high in good quality protein with up to 40 different amino acids, protein is known to help you keep full longer.

Egg yolk, on the other hand, is high in saturated fats and even higher in cholesterol content. So it is not recommended if you are trying to lose weight. However, egg yolk has many more health benefits than egg white. It is full of nutrients, vitamins and essential fatty acids: protein, calcium, iron, phosphorus, zinc, riboflavin, selenium, folate, carotenoids, vitamins B12, D, E and K. 

Egg Nutrition Facts:

Popular choices for egg consumption are chicken, duck, roe, and caviar. The egg most often humanly consumed by far is the produce of the chicken.

• Chicken eggs provide all essential amino acids for humans, and provide several vitamins and minerals, including vitamin A, riboflavin (vitamin B2), folic acid (vitamin B9), vitamin B6, vitamin B12, choline, iron, calcium, phosphorus and potassium. They are also a single-food source of protein.

• Eggs contain the best quality of protein with the perfect composition and it includes all the essential amino acids.

• Vitamin A present in eggs is essential for normal growth and development.

• Vitamin D is naturally found in only a few foods, and egg yolk is one of them.

• Lutein, zeaxanthin and carotenoid help in preventing eye disease andmacular degeneration.

• By preventing blood cloths, eggs can help decrease the risk of heart complications or stroke, but it should be eaten in moderation.

• Egg, on average, includes 10% fat and only 3% is in the form of saturated fats.

• Selenium and vitamin E in eggs may help protect cells from oxidation and cancers.

• Zinc in eggs, especially in egg yolk help maintain a stronger immune system.

• Choline helps regulate the cardiovascular system, nervous system and brain. One egg yolk contains approximately 300 micrograms of choline. Choline deficiency may also lead to the deficiency of folic acid.

• Minerals, vitamins and particularly high sulphur content in eggs promotehealthy nails and hair.

• Iodine and phosphorous present in eggs is essential for making thyroid hormones and maintaining normal teeth and bone health.

• Calcium is essential in strengthening bones and teeth and vitamin Dhelps raise calcium absorption.

• Lutein found in eggs has a protective effect on heart, by slowing down the progression of atherosclerosis.

• Egg has a glycemic index value of zero and has no effect on blood glucose levels.

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