Fried eggs are delicious, nutritious and often appear in daily meals. However, many people wonder whether eating fried eggs will cause weight gain. So how many calories do fried eggs actually contain? How to enjoy this dish while still ensuring your health and staying in shape? Let’s find out in detail in the article below.
How many calories in 1 egg?
Calories in chicken eggs depend mainly on the size of the egg as well as the way it is prepared. Typically, egg size affects calories as follows:
Small chicken eggs (38g) provide about 54 Calories.
Medium chicken eggs (44g) contain about 63 Calories.
Large chicken eggs (50g) will have about 72 Calories.
Extra large chicken eggs (56g) provide about 80 Calories.
Japanese chicken eggs (63g) contain up to 90 Calories.
In addition to egg size, the way eggs are prepared is also a factor that determines calorie content. Below is information about calories in chicken eggs according to each specific preparation method:
1 raw egg contains about 72 Calories.
1 boiled egg has a calorie content of about 78 Calories.
1 fried egg will provide about 90 Calories.
1 fried egg can be up to 117 Calories.
Besides the calorie content, the nutrition in chicken eggs is also very rich. rich. Chicken eggs provide a lot of Protein, Healthy Fats, Vitamins such as Vitamin A, Vitamin B6, Vitamin E and other essential minerals such as calcium, iron, potassium and magnesium. Thanks to this diverse nutritional content, chicken eggs are considered an ideal food for health.
How many calories in fried eggs?
Nutrition ingredients in fried eggs
Fried eggs have high nutritional value thanks to the two main parts of chicken eggs: yolk and white. The yolk accounts for about 31.9% of the total egg volume and is a rich source of nutrients, especially protein. Meanwhile, the white accounts for 55.8% of the weight but has a lower protein content than the yolk.
In addition, fried eggs also contain cholesterol, however, this does not mean it increases blood cholesterol. On the contrary, eggs help the body naturally regulate and control cholesterol production.
Each serving of fried eggs provides:
Proteins: 14.8g
Fat: 11.6g
Glucid: 0.5g
Fiber: 0g
Vitamins: folate (47 mcg), vitamin B12 (1.29 mcg), vitamin A (700 mcg), vitamin D (0.88 mcg), vitamin K (0.3 mcg)…
Does eating fried eggs make you fat? The truth you need to know
Many people worry that eating fried eggs can cause weight gain, but there is currently no research to confirm this.
In fact, eggs do not contain starch – a factor that easily causes excess fat accumulation. At the same time, the high protein content helps create a feeling of fullness for a long time, supports weight loss and controls food intake.
However, the important factor lies in the way of processing. Cooking oil used when frying can increase calories, making this dish more energy-dense. If consumed in excess, excess oil can be converted into excess fat, increasing the risk of overweight, obesity and cardiovascular problems, especially affecting blood cholesterol levels.
Therefore, to maintain a healthy diet, you should use less saturated cooking oil, control portions and combine it with a balanced menu to ensure health. overall nutrition.
Morning is the ideal time to supplement protein from fried eggs
Instructions on how to eat fried eggs to help control weight effectively
Fried eggs are a popular dish, rich in nutrients and easy to prepare. However, if you do not know how to eat properly, you can accidentally increase the amount of calories you consume, affecting your weight and health. So how to eat fried eggs and still maintain a balanced figure? Let’s find out!
Should eat fried eggs in the morning: Morning is the ideal time to supplement protein from fried eggs, helping you feel full longer, reduce cravings and control calories during the day.
Control the amount of cooking oilfrying eggs: Cooking oil is an important factor that determines the calorie content of fried eggs. You should use healthy vegetable oils such as olive oil, soybean oil, etc. and only use a small amount when processing. After frying, use oil-absorbing paper to reduce excess oil.
Combining vegetables and fruits to increase nutrition: Adding vegetables and fruits to fried eggs not only helps increase flavor but also provides fiber, vitamins and minerals, helps balance nutrition and supports effective weight loss.
Take advantage of egg whites: Egg whites contain fewer calories than egg yolks but are still rich in protein. Eating a lot of egg whites helps maintain muscle health and limit the risk of obesity.
Avoid eating raw eggs to protect your health: Raw eggs contain antitrypsin, a substance that can hinder the absorption of protein, affect the digestive system and can cause excess fat accumulation. Therefore, make sure eggs are cooked before eating.
Eat eggs in reasonable quantities: Nutrition experts recommend eating 2 eggs per day and up to 3 – 4 eggs per week. Consuming too many eggs can lead to overnutrition and increase the risk of obesity.
Fry eggs without oil to reduce calories: If you are pursuing a healthy diet, you can try frying eggs without oil. Instead of using cooking oil, you can use filtered water or soup to cook the eggs, helping the dish have fewer calories while still ensuring deliciousness.
Effective ways to fry eggs to help lose weight
Grease-free fried eggs – The secret to staying in shape
Grease-free fried eggs are the ideal choice for those who want to lose weight. Below are some cooking methods to help limit cooking oil but still ensure deliciousness:
Use water instead of cooking oil: Add a little water, soup or broth when frying eggs to help the dish not stick but still be soft and easy to flip.
Non-stick spray (Cooking spray): This is a convenient solution that helps limit fat but still ensures the eggs do not burn, helping the dish retain its natural flavor.
Fry eggs with butter: Using a small amount of butter instead of cooking oil helps the fried eggs become softer and increases the aromatic flavor. However, the amount of butter should be controlled to avoid absorbing too many calories.
Vegetable fried eggs are the perfect combination of protein, fiber and vitamins
Vegetable fried eggs – Nutritious healthy dish
Vegetable fried eggs are the perfect combination of protein, fiber and vitamins, helping you feel full for a long time without worrying about gaining weight. Vegetables not only help improve the digestive system but also promote metabolism, supporting effective calorie control.
Ingredients:
3 – 4 eggs
Onions, carrots, green onions
Fish sauce, salt, seasoning
How to make:
Replace flexible vegetables with broccoli, beans Holland, mushrooms to add flavor and nutritional value.
Use beneficial vegetable oils such as olive oil or sunflower oil to limit unhealthy fats.
Egg fried rice – The secret to effectively reducing calories
Egg fried rice can become a weight loss support dish if you know how to adjust the amount of ingredients properly. On average, 100g of white rice contains about 130 calories, so you should reduce starch and increase vegetables to control your calorie intake.
Ingredients:
2 bowls of white rice
1 – 2 eggs
Scallions, purple onions
Fish sauce, salt, seasoning
Tips to lose weight when eating egg fried rice:
Increase vegetables such as carrots, cabbage, broccoli to add fiber and helps you feel full longer.
Limit the use of too much cooking oil, instead use healthy vegetable oils to reduce unnecessary fat.
Eggs are a rich source of protein but do not cause fat If you know how to prepare properly. To lose weight effectively, control your portion size, choose healthy ingredients and combine it with a suitable exercise regimen. Wishing you delicious meals and maintaining a healthy figure!e”>
