Eggs are a food that is easy to prepare or can be combined with other foods. However, not everyone knows how many calories are in 1 chicken egg? Today, My Auris will learn with you and reveal to you the calories in eggs and how to eat them safely.
How many calories are in 1 chicken egg?
According to the United States Department of Agriculture (USDA), a chicken egg weighing about 50g contains about 72 calories.
The exact calorie content will depend on the size of an egg, specifically:
- Small eggs (38g): 54 calories;
- Medium egg (44g): 63 calories;
- Large egg (50g): 72 calories;
- Extra large egg (56g): 80 calories;
One note, this is the amount of calories in an unprocessed egg. If you prepare it like fried, boiled or cooked with bacon, it means the calorie content of eggs will increase. For example, the number of calories in 1 boiled egg is 78 calories. On the contrary, fried eggs with cheese usually range from 95 – 120 calories.
However, in terms of egg whites and egg yolks, there will be quite a big difference between these two ingredients. Normally egg yolks contain about 55 calories and egg whites only contain about 17 calories.
Nutrition composition of 1 chicken egg
After finding out the calories, eggs also contain many other nutrients, such as:
Protein
Is a substance that is essential for growth, health and healing of the body. Furthermore, protein is essential for making hormones, enzymes, and antibodies. One egg contains about 6.28g, of which egg white accounts for 3.6g of protein. Additionally, the recommended dietary allowance for protein is 0.8g of protein per kg of body weight.
Fat
More than half of the calories in an egg come from fat. An eggLarge g has less than 5g of fat but is most concentrated in egg yolks. And contains about 1.6g of saturated fat in eggs.
Egg yolks contain healthy omega – 3 fatty acids. Helps reduce inflammation in the body and reduces the risk of chronic diseases such as cardiovascular disease, cancer and arthritis.
Cholesterol
An average large egg contains 186 mg of cholesterol. Not all cholesterol is bad because it is essential for a number of important functions in the body. Most people who eat one or two eggs a day will have no problems with their cholesterol levels.
If your blood cholesterol level is high or you have diabetes, you should eat eggs in moderate quantities and it will not cause any problems. However, to ensure your health, you should not regularly eat other foods that are high in saturated fat, trans fat (trans fatty acids) or cholesterol.
Vitamins
Eggs are an excellent source of B vitamins, especially vitamin B2 (riboflavin) and B12 (cobalamin).
Moreover, vitamin B12 can be used to create DNA, which is the genetic material in all of our cells. Vitamin B12 has the function of keeping the mind and blood cells healthy, while protecting against heart disease and preventing some anemias such as red blood cell anemia.
In addition, eggs contain quite good amounts of vitamins A, D and E, folate, Biotin and choline. Most of the vitamins in eggs are found in the yolk, except riboflavin.
Minerals
Eggs are a nutritional source rich in selenium, calcium, iodine and phosphorus. The antioxidant selenium helps protect the body against damage caused by free radicals in aging, heart disease and even some types of cancer.
Is it good to eat a lot of chicken eggs?
Chicken eggs contain many essential nutrients for the body. However, chicken eggs contain about 200 mg of cholesterol and many saturated acids. However, our body should not absorb more than 300mg of cholesterol in a day.
Furthermore, you should not eat more than 2 egg yolks per day and eat no more than 3 egg yolks per week. However, you can eat egg whites freely because egg whites are good for muscle growth.
In case, people with high blood pressure or coronary artery fibrosis should not eat too many eggs, especially egg yolks. When eating eggs, you should combine vegetables or fruits to supplement vitamins for the body. According to nutritionists, you should eat boiled eggs because eggs contain vitamins such as protein, lipids, minerals.
However, in some cases you should not combine some other foods with chicken eggs, such as:
- Chicken eggs combined with tea because tea contains tannic acid that causes indigestion. Therefore, you should not drink tea when eating eggs;
- You should not take anti-inflammatory drugs after eating eggs, because they can affect the stomach;
- Do not eat eggs with soy because it will hinder the body’s absorption of substances.
- Do not refrigerate eggs that have been left for a long time if they have been boiled overnight;
- Chicken eggs will be taboo with foods such as rabbit meat, persimmons and pig brains;
- Do not fry eggs with garlic.
Some experiences of eating chicken eggs to lose weight
Chicken eggs are a food that is easy to prepare and eat without fear of getting fat. Eating eggs properly will help you lose weight without having to follow a strict diet. Some experiences of eating chicken eggs for people losing weight are as follows:
- Eating boiled eggs with this cooking method will ensure nutrients are retained, especially low in calories.
- Limit eating high-calorie egg dishes such as fried with grease, cheese,..
- You should eat boiled eggs in the morning because eggs make you feel full for a long time. Thanks to that, hunger and cravings are reduced as well as the amount of food consumed during the day.
- Do not eat too many eggs in a day. Eat maximum 2 fruits/day and no more than 3 fruits/week. Because eating a lot of eggs will affect the body’s digestive system such as bloating, indigestion, etc.
In case, people who share the same hobby of eating raw chicken eggs can either eat them raw or eat noodles, pho or lightly fry them. Eating raw chicken eggs brings many benefits such as protecting the brain, preventing cancer, strengthening bones, protecting eyesight, losing weight, etc. However, you should not abuse eating chicken eggs because it will cause poisoning. Furthermore, the nutrients when eating raw eggs will be more difficult for the body to absorb.
Above is more information and learning about chicken eggs, which are a popular dish and are used in diets or weight loss. Once you understand more about a bowl of calories in 1 chicken egg, it will help you plan a menu that suits your diet. At the same time, it helps you protect the health of yourself and your family!
Kim Dung
