Calories in Eggs

Eggs

There is no doubt that the nutritional values and controversial debate of the egg is probably one of the most misunderstood foods. The main argument about the health aspects of consuming eggs is related to it’s high cholesterol content and the affects this has on your heart.

Like anything in life, maintain a balance and don’t over indulge in anything and you should be fine.

When it comes to eggs being a great source of protein it is guilty as charged but when it comes to that eating eggs is unhealthy it is innocent. …poor eggs  – always going for the little ones…

Unfortunately, the public has been led astray by nutritionists and doctors with many claims about how unhealthy it is to eat eggs due to it’s association with raised cholesterol . Numerous research studies over the past years have shown that the consumption of eggs alone are not responsible for increased cholesterol and heart disease and stroke.  More than 80 percent of the cholesterol in your body is manufactured by your liver, and less than 20 percent comes from the food you eat. So when you eat more cholesterol, your liver makes less.

The calories in Eggs is relatively low and they are an excellent source of protein, which has a high biological value as it contains all the essential amino acids needed by the human body.

With the exception of vitamin C, eggs are also a great source of all the B vitamins, specifically B12 and B2 (riboflavin). Further more it is also a good source of fat-soluble vitamins A, D and some vitamin E.  It’s high sulphur content and minerals promote healthy hair and nails. Also depending on what the chickens have been fed, some eggs contain omega-3 fatty acids.

Eggs are also an excellent source of many minerals which our bodies need to stay healthy. Minerals such as iodine for thyroid hormone, phosphorous for bone health and selenium, as antioxidant and zinc for wound healing, growth and fighting infection.

Only around 11% of the egg content is fat and this is found almost entirely in the yolk. Furthermore, eggs are an excellent source of choline, which is an important nutrient to help regulate the brain, nervous system, and cardiovascular system. Two eggs contain about 250 milligrams of choline, which equals to roughly half the recommended daily supply.

Eggs also contain cholesterol and lecithin, which helps to maintain the flexibility and permeability of cell membranes and is also a raw material for the fatty lubricants that help to keep the skin supple. Cholesterol is also essential for the production of sex hormones, vitamin D and bile salts.

The calories in eggs is relatively low. A large raw chicken egg has about 80 calories with 80% of that (approximately 60 calories) is in the yolk and the balance (between 17-20 calories) in the egg white.

Depending on how the egg is cooked the calories vary. Here are a few examples ((kcals per 100g/3.5oz) :

• Hard Boiled eggs – around 155
• Fried eggs – around 201
• Poached eggs  around 145
• Scrambled eggs around 165
• Eggs Benedict around 720 based on 2 eggs
• Omelet around 153

Free range eggs are also nutritionally superior to most of the eggs sold in supermarkets today. An interesting research by the 2007 Mother Earth News egg testing project that, compared to official U.S. Department of Agriculture (USDA) nutrient data for commercial eggs, eggs from hens raised on pasture may contain:

• 1/3 less cholesterol
• 1/4 less saturated fat
• 2/3 more vitamin A
• 2 times more omega-3 fatty acids
• 3 times more vitamin E
• 7 times more beta carotene

In conclusion, the health benefits the egg delivers is determined by how you cook the egg and what you add to the egg dishes (i.e. bacon, ham..) and furthermore, the calories in eggs are low so they will also keep you trim.

Enjoy your eggs!



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