Chicken eggs are quite a popular food, widely used in families. Easy to eat and easy to prepare into many dishes. But do you know the nutritional value that chicken eggs bring? At the same time, how many calories are in 3 chicken eggs? How should I eat to support good weight loss? If you are wondering about the above issues, refer to My Auris‘s article to get more necessary information.
Find out how many calories are in 3 chicken eggs?
According to information from the United States Department of Agriculture (USDA), a chicken egg will weigh about 50 grams and contain about 72 calories (for large eggs). So how many calories in 3 chicken eggs will be about 216 kcal. However, the exact number of calories will depend on the inherent size of the egg. On the other hand, it also depends on the method of processing this food. Specifically:
Unprocessed chicken eggs variable
- Small eggs – about 38gr: 54 kcal
- Medium egg – about 44gr: 63 kcal
- Large egg – about 50gr: 72 kcal
- Very large eggs – about 56gr: 80 kcal
- Jumbo eggs – about 64gr: 90 kcal
Processed eggs
- Boiled chicken eggs: About 78 kcal
- Fried chicken eggs: About 90 kcal
- Grilled eggs: About 60 kcal
- Omelette: About 117 kcal
- Egg cake (100gr): About 289 kcal
- Eggs cooked with noodles: About 354 kcal.
Essential nutritional ingredients in chicken eggs
There will be quite a big difference in calories betweenegg white and egg yolk. The yolk of a large egg is about 55 kcal, while the white is only about 17 kcal. So how many calories are in 3 chicken eggs? When separated, the white will be about 51 kcal, the yolk will be about 165 kcal.
In addition to calories, an egg also has the ability to provide many necessary nutrients for the body.
Protein
Protein is essential for the body’s growth and repair processes. Besides, protein is also necessary to create enzymes, antibodies, hormones.
There are about 6.28g of protein in 1 large chicken egg, 3.6g is found in the white. A recommended diet for protein is 0.8g/kg of body weight.
Fat
According to doctors, about half of the calories in 1 egg comes from fat. A large egg has less than 5g of fat, but it is mainly concentrated in the yolk. About 1.6g is saturated fat.
Egg yolks contain healthy omega3 fatty acids. This type will help reduce inflammation, reducing the risk of chronic diseases such as cancer, arthritis or heart disease.
Cholesterol
One large, average chicken egg contains about 186mg Cholesterol. Not all cholesterol is bad. Because this substance is quite necessary for a number of important functions in the body. Most people can supplement one to two eggs a day without any problems related to Cholesterol levels.
For people with high blood cholesterol, or suffering from diseases such as diabetes. You can still add eggs, but be careful in moderate amounts, about 4 to 6 eggs a week and you won’t have any problems. On the other hand, to ensure good health, you should not regularly eat other foods that contain a lot of saturated fat, cholesterol or trans fat.
Carbohydrate
Eggs contain little carbohydrates, the content is only about 0.36g for a large egg.
Vitamins
Eggs are foods with high sources of B vitamins, especially vitamins B2 and B12. In particular, vitamin B2 is used by the body to create DNA, the genetic material in all human cells.
And vitamin B12 also helps keep blood and nerve cells healthy. Supports protection against prevents heart disease, prevents some types of anemia such as megaloblastic anemia.
In addition, eggs also contain amounts of vitamins A, D, E, folate, biotin and choline. Most of the vitamins in eggs are found in the yolk, except vitamin B2.
Minerals
Eggs are a food, a source of nutrients rich in calcium, selenium, phosphorus and iodine, which will help protect the body against damage caused by free radicals during the process aging, heart disease or some types of cancer.
Does eating eggs help you lose weight?
Do you know how many calories are in 3 chicken eggs and Most people look for chicken eggs to add to their menu to support weight loss. According to doctors, chicken eggs are low in calories, so they are good for weight loss or body maintenance. The nutritional ingredients in chicken eggs also show that they contain low carbohydrates, so they are also an ideal food for weight loss.
In addition, eggs contain a lot of protein So when you eat eggs, you will feel full for a long time, limiting your appetite. Therefore, for those who follow diets like clean eating and keto, eggs are an indispensable food in meals If this process goes smoothly, your body will increase the burning of energy from the food sources absorbed into your body, thereby bringing about the best weight loss effect.
Share how to eat chicken eggs to lose weight
Chicken eggs are a food that can be processed into many different dishes, are easy to eat without worrying about causing weight gain. Eating chicken eggs properly will help your weight loss process achieve the expected results without having to abstain too strictly. For those who want to eat chicken eggs,To lose weight, you should follow the following notes:
- You should eat boiled eggs, because they contain low calories. At the same time, this way of processing also helps retain the most nutrients of the eggs.
- Limit eating egg dishes prepared with a lot of fat, butter, and cheese because they are high in calories and not good for your weight loss process.
- Eating boiled eggs for breakfast is best when you want to lose weight. Because eggs make you feel full for a long time, you will reduce the amount of food consumed during the day.
- Combining drinking lots of water, from 1.5 – 2 liters per day will help you lose weight better.
- Eggs can be combined with other foods such as fruits and vegetables to effectively lose weight while still providing the body with enough essential nutrients.
- When dieting with eggs, you should not eat too much in a day. Note that you should only eat a maximum of 2 eggs/day and should not eat more than 3 days/week. Eating too many eggs in a week will make you bloated, affecting the functioning of the digestive system.
Hopefully with the above information, My Auris can help you understand how many calories are in 3 eggs. This type of food will support you well in the weight loss process, but to achieve the expected effect, don’t forget the notes mentioned above. On the other hand, you can consult nutritionists to have a healthy diet suitable for your current weight and physical condition. Contributes to bringing about the expected emotional effect.
Yen Nhi
