Chicken egg. Calorie content Chicken egg. Chemical composition and nutritional value

Eggs contain a large amount of vitamins and minerals. The yolk contains the rare element choline (vitamin B4). They are prepared in various ways, but they are most useful when boiled. How much BJU is contained in a boiled egg? How much does it weigh on average and what is its calorie content?

When you need a quick snack, eggs will help out.

Composition, BJU and properties

Why is the product called low-calorie, how many calories does it contain, what is the ratio of BJU? The calorie content of 100 g of a medium-sized raw chicken egg is 144-160 kcal, which corresponds to 40 g of meat or 200 ml of milk. Weighs 1 piece. 35-75 g, it all depends on the category.

How much does the product weigh

Category	Weight, g
Higher	75
Selected	65-75
First	55-65
Second	45-55
Third	35-45

How much does a protein weigh? Protein in an egg, depending on the category - 23-46 grams, as a percentage - 56%. It is almost completely absorbed after heat treatment. The protein contains an essential amino acid – methionine, which helps synthesize adrenaline. The body cannot produce this substance on its own.

Eggs are not only tasty, but also healthy

Egg white contains no fat - it is 87% water. It contains lysozyme, a bactericidal substance that disappears when the product spoils. Energy value – 47 kcal per 100 g.

Chicken egg composition:

fats –1.6 grams;
monounsaturated fatty acids, which have a beneficial effect on the heart and blood vessels - 3.5 grams;
polyunsaturated – 1.7 grams;
saturated – 2 grams;
carbohydrates – 0.8 grams;
cholesterol (contained in the yolk) – 130 mg.

This combination of fats is found only in salmon varieties of fish. The product contains various vitamins - E, K, folic acid, retinol, B vitamins. The content of minerals is also high - iron, lecithin, calcium, choline. Thanks to their unique vitamin composition, chicken eggs improve memory function and normalize the production of sex hormones. Choline cleanses the liver of toxins, vitamin D maintains optimal levels of calcium and phosphorus.

Comparison of the composition and BJU of quail and chicken eggs

In addition to chicken eggs, quail eggs are often eaten. The quail product contains much more vitamins and microelements than the chicken product. The ratio of BZHU and calorie content in both types of eggs is approximately the same.

What substances are there in quail eggs:

retinol – 2.5 times more;
B vitamins – almost 3 times;
potassium and phosphorus – 4.5 times;
iron – 4 times.

Quail eggs are not susceptible to diseases, so they can be safely consumed not only boiled, but also raw. The product is used in therapeutic nutrition for diseases of the stomach and intestines, anemia, anemia, and bronchial asthma. Despite their small size, they are considered an effective preventative against colds and hypertension. Boiled quail eggs are recommended for pregnant women to regularly consume to eliminate signs of toxicosis and the threat of miscarriage.

What happens after heat treatment?

Raw or cooked - there is constant debate on this topic. Eating a cooked product is healthier and safer - the protein is immediately absorbed and participates in the construction of new cells and antibodies. Raw eggs take a long time to process and can cause the development of serious diseases.

What is the nutritional value of a soft-boiled egg? The calorie content of a boiled egg is the same as a raw one - approximately 70 kcal. The yolk contains 55 kcal, the white accounts for only 25 kcal. A hard-boiled egg contains 50 kcal.

How long to cook

The taste of an egg depends on how long it takes to cook it.

You cannot cook for more than 10 minutes - the yolk will acquire an unpleasant green tint, and the white will begin to release hydrogen sulfide.

In order to fully preserve the fatty acids in the yolk, it is better to put the dietary product in boiling water for 1 minute, then turn off the heat and wait 5 minutes. After such heat treatment, the yolk remains liquid and the white remains elastic.

When fried, the ratio of BJU in the product is not so optimal - it contains more calories and fats, and along with overcooked oil, substances enter the body that provoke the growth of cancer cells.

Why is the product considered dietary?

The optimal combination of BZHU in the product allows you to effectively use it as a means for weight loss. Nutritionists recommend starting the morning with 2 pcs. hard-boiled eggs - such a breakfast energizes you for a long time, provides a person with all the necessary substances, which allows you to reduce the number of calories by 400 kcal per day.

Optimal weekly dose of boiled eggs

Doctors recommend that older people eat 1 egg a day to avoid cataracts - the product contains carotenoids, which prevent the development of dystrophic changes in the retina. With regular use, the aging process slows down, the risk of developing heart and vascular diseases, and the appearance of various types of tumors decreases.

Women need to eat 6 units of the product per week to prevent the development of breast cancer, strengthen hair and nails, and improve the functioning of the nervous system. Eggs are also indispensable for athletes - they help build muscle mass in a short time, even during intensive weight loss.

Eggs are especially beneficial for the beauty and health of women

Egg dishes are contraindicated for children under 12 months of age, as they contain a high content of allergens. After a year, provided there are no allergies, they should definitely be included in the children's diet, which will help make the muscles strong and the teeth strong. People with high cholesterol should limit the amount of egg dishes in their diet - no more than three servings per week.

Boiled eggs are included in various dishes. They go well with herbs, vegetables, cheese and meat.

Egg calories: 160 kcal.*
* average value per 100 grams, depends on the cooking method

Diet is a serious stress for the body, which is accompanied by a deficiency of nutrients, vitamins and microelements. This deficiency can be overcome by including one egg in the daily menu, the calorie content of which has virtually no effect on the daily energy value of the diet.

Calorie content of raw egg (1 piece)

Raw eggs are considered healthier, but you need to be absolutely sure that they are not contaminated with salmonellosis. The energy value of one raw chicken egg is about 75-80 kcal. The value also depends on the weight of the product.

Calorie content of boiled egg (1 piece)

The calorie content of a product depends on its size and method of preparation. The energy value of a boiled egg is not too different from a raw one if it is soft-boiled. But raw protein contains only 52 kcal per 100 g, but the yolk contains 322 kcal. If the egg is hard-boiled, the calorie content is about 160 kcal per 100 g.

Calorie table for eggs per 100 grams

You can also find out how many calories are in a fried egg or white from our calorie table. The energy value is shown here taking into account the cooking technique.

The calorie table helps you quickly and accurately calculate the diet menu, in which eggs are a frequent component of healthy nutrition.

Useful properties and composition of chicken eggs

To satisfy the body's needs for proteins, macro- and microelements, and fat-soluble vitamins, it is enough to eat 1 egg. Thus, it contains essential amino acids, vitamins, including B vitamins, ascorbic acid, tocopherol and retinol. Read more about the nutritional composition of eggs.

Regular consumption promotes:

strengthening vision and preventing ophthalmological diseases;
improving heart function;
strengthening teeth and hair.

The most valuable microelements are iron, potassium, cobalt, chlorine, copper and manganese. To obtain the full range of useful substances, it is necessary to use it in your diet.

Marking by weight and permissible shelf life:

D – dietary, stored for no more than a week;
C – canteens, stored for no more than 25 days;
B – highest category (weight more than 75 g);
0 – selected (more than 65 g);
1 – first category (more than 55 g);
2 – second (from 45 g);
3 – third (from 35 g).

Table eggs of the highest category have the greatest energy value, but dietary eggs will be more useful.

How to determine freshness

You can determine the freshness of an egg in a very simple way. To do this, place it in a deep bowl filled with cool water.

Signs of freshness:

if the egg sinks to the bottom and lies horizontally, it means it is fresh;
if it sinks to the bottom, but the blunt end is slightly raised upward, it is 7-10 days old;
If the egg floats vertically, it is about 3 weeks old.

If an egg floats to the surface, it is spoiled; consumption can lead not only to indigestion, but also to more serious illnesses. We strongly recommend that you check the product carefully before use.

When compiling a diet menu, you need to know the calorie content of 1 piece. boiled egg. This is a valuable product for the human body, which enriches it with useful components. There are two main ways to prepare boiled eggs: hard-boiled and soft-boiled (with a runny yolk). Both options differ in heat treatment time. It takes about 10 minutes to hard boil an egg. To prepare a soft-boiled egg, boil it for 2-4 minutes.

Note! In terms of energy value, a boiled chicken egg can be equated to meat products, but its calorie content is much lower.

Amount of calories in a boiled egg

How many calories are in a boiled egg? On average, the calorie content is 1 pc. reaches 70 kilocalories. To say exactly how many calories a boiled egg contains, you need to know the duration of its heat treatment. If you calculate the number of calories not per piece, but taking into account the weight of the product, the values will be different.

The table will help you understand the calorie content of a boiled egg.

The table shows that the most high-calorie part of a chicken egg is the yolk. Egg white contains the least amount of calories, so it is recommended to use it when losing weight. In fact, the calorie content of a soft-boiled and hard-boiled egg is not very different.

Note! 100 g of raw egg contains 157 kcal. The fried product is high in calories.

The nutritional value table for boiled eggs is shown below.

Egg composition

A chicken egg, regardless of whether it is hard-boiled or soft-boiled, contains a large amount of useful substances:

biotin;
vitamins of almost all groups;
microelements (magnesium, zinc and others);
mono- and polyunsaturated fats;
Omega acids.

Note! The egg contains a lot of protein and few calories, which makes the product valuable for athletes.

Due to such a rich composition, eggs have a beneficial effect on the functioning of the entire human body. However, in some cases it is not recommended to eat them. In order not to harm your health, you must first study the list of not only beneficial properties, but also contraindications.

Note! The yolk of one egg contains a third of the daily amount of cholesterol needed by the human body.

Useful properties

The benefits of boiled eggs on the human body are as follows:

vitamin D, which is found in large quantities in egg yolk, is involved in the formation of bones and teeth, strengthens the nervous system;
choline present in egg white improves mental performance;
blood pressure is restored;
antioxidant effect is achieved due to selenium and polyunsaturated acids;
due to the presence of tryptophan, serotonin, niacin, and tyrazine are actively produced, which helps improve concentration, improve the functions of the reproductive system, and improve mood;
the presence of omega acids in eggs allows you to cleanse blood vessels, promotes the prevention of atherosclerosis, and the correct formation of the fetus when women consume the product during pregnancy;
thanks to vitamin K, the human body recovers more easily after a heart attack;
due to the presence of vitamin E, skin, hair, and nails improve;
certain components that make up a chicken egg improve blood clotting, so the product is indicated for uterine and other types of bleeding;
due to lutein, the effects of retinol and carotene are enhanced;
the liver is cleansed of toxins and other substances that poison it;
hemoglobin increases;
assistance in the recovery of the body after operations.

Note! Chicken eggs are considered natural aphrodisiacs. Eating foods regularly increases sexual desire.

Eggs also help fight insomnia and reduce the likelihood of nightmares. Therefore, they are recommended to be consumed in the evening, 3 hours before bedtime.

Boiled chicken eggs are an essential product in the diet of athletes. It contains optimally balanced protein and amino acids, which helps burn excess fat and accelerate muscle growth. In this case, it can be argued that boiled eggs are useful for losing weight. They contain few calories and many nutrients, as well as protein, which is necessary for burning fat.

Harm

In some cases, eating eggs is not recommended. Under certain conditions, they can cause harm rather than benefit to human health. Do not forget about the high cholesterol content in the yolk. Therefore, people prone to thrombosis should introduce eggs into their diet with caution or prefer protein. True, scientists have differing opinions on this matter.

Note! Modern scientists have made a statement that eggs contain extremely healthy cholesterol that does not harm the human body. In their opinion, the presence of yolk in the diet is not dangerous and has nothing to do with the formation of cholesterol plaques.

It is not recommended to consume eggs for people suffering from cholelithiasis or allergic reactions to animal products. It is forbidden to introduce them into the diet if the body is individually intolerant of certain components.

In the absence of contraindications, nothing prevents you from boiling an egg daily and enjoying it.

How to properly boil an egg?

Boil eggs as follows:

Immerse the required number of pieces in cold water and place in a saucepan over medium heat.
To prevent the egg from bursting, it is recommended to pierce the shell with a needle from the blunt end.
Salt the water.
Cook after boiling for a certain time.

Immerse the finished eggs in cold water to make them easier to peel after cooling.

Eggs are one of the most versatile foods in the diet. Based on eggs, you can prepare various dishes, both everyday and for a feast. Everyone knows that protein is the most important component of human food, and eggs are an integral part of the daily diet. However, when going on a diet, many people have questions about how many calories are in an egg and how useful it is in proper nutrition.

Boiled egg calories

100 grams of chicken egg contains approximately 160 kilocalories. One egg weighs approximately 70 grams, which means that the average calorie content of a boiled egg is about 80 kilocalories.

The best dietary breakfast option is two boiled eggs; their calorie content will be approximately 160 kilocalories, which is the most suitable option for a morning meal. In addition, such a breakfast provides the body with:

Vitamins;
Proteins;
Carbohydrates;
Minerals.

A special property of egg white is its complete digestibility, which is extremely beneficial for health. In addition, eggs contain lecithin, and consumption of this product is an excellent prevention of the formation of atherosclerotic plaques.

Protein calories

Egg white contains 85% water, 12.7% protein, 0.3% fat and 0.7% carbohydrates. 100 grams of egg white contains a total of 50 kilocalories. Considering the average weight of a chicken egg, it is easy to calculate the average calorie content of its protein, and it is quite a bit - about 16-17 kilocalories. Thus, a boiled egg without a yolk contains very few calories, and it can be actively used in dietary nutrition, for example, by adding it to various low-calorie salads.

Calorie content of yolk

The yolk of a chicken egg is higher in calories than the white - 100 grams of it contain about 360 kilocalories. In addition, its fat content is about 11.5%, and it also contains 200 milligrams of cholesterol.

An average yolk contains approximately 65 kilocalories.

Nutritional value of chicken eggs

100 grams of egg contains about 13 grams of protein, 11 grams of yolk and 1 gram of carbohydrates. After boiling an average egg using the “hard-boiled” method, the amount of nutritional elements has the following indicators:

Proteins – approximately 8 grams;
Fats – about 7 grams;
Carbohydrates – about 0.6 grams.

Eggs are famous for containing the following vitamins:

Retinol - required for the development of dental and bone tissue, takes part in the functioning of vision, stimulates lipid metabolism and the development of new cells, reduces the rate of aging, and is a preventative against inflammation and diseases of the cardiovascular system.
Pyridoxine - accelerates metabolism, relaxes the central nervous system, stimulates the synthesis of energy elements from carbohydrates, promotes the synthesis of hemoglobin, and takes part in the formation of insulin.
Cyanocobalamin – stimulates red blood cell synthesis and metabolism, accelerates lipid metabolism in liver cells, and helps reduce cholesterol concentrations.
Tocopherol is a natural antioxidant that helps transport oxygen to body tissues, prevents blood clots, and improves nutrition of the skin and mucous membranes.
Calciferols – promote the proper development of dental and bone tissues, improve the body’s immune defense, and enhance the functioning of the thyroid gland.
Folic acid - takes part in the formation of DNA, promotes the development of immune defense, and helps the proper functioning of the digestive system.
Riboflavin - required for the development of hormones and red blood cells, protects the retina from ultraviolet exposure, takes part in the breakdown of food elements, and promotes the replacement of old tissues with new ones.
Niacin – takes part in redox reactions, tissue respiration, carbohydrate and protein metabolism, and promotes the secretion of gastric juice.
Thiamine – takes part in protein, lipid and carbohydrate metabolism, promotes the functioning of the cardiovascular, nervous and digestive systems.
Choline - takes part in the metabolism of lipids and cholesterol, promotes the proper functioning of the nervous system, destroys atherosclerotic plaques in blood vessels, and helps lower the concentration of glucose in the blood.
Biotin - takes part in the synthesis of hemoglobin and in glucose metabolism, regulates blood sugar levels, promotes the breakdown of fat, and normalizes the functioning of the sebaceous glands.
Pantothenic acid – takes part in the formation of antibodies, prevents inflammation, stimulates the breakdown of fat in the body.

In addition, chicken eggs contain a number of important minerals:

Calcium;
Phosphorus;
Cobalt;
Iron;
Copper.

Calorie content of egg dishes

Breakfasts made from chicken eggs are very tasty and give you a lot of energy. In addition, their preparation takes little time.

Fried eggs

This dish can be harmless to your figure if you fry the eggs in a special frying pan without adding vegetable oil or in the oven. When calculating kilocalories, you can only take into account the calorie content of the eggs themselves and the various seasonings you use. If adding oil is an integral step in preparing scrambled eggs, then you need to add its calorie content. As a rule, the energy value of scrambled eggs fried in vegetable oil per 100 grams of dish is 240 kilocalories.

Omelette

An omelet is prepared from a couple of chicken eggs and milk. Most often it is prepared in vegetable oil, but it also works great in the oven or microwave, where oil is not required. When calculating the energy value, you need to pay attention to the number of kilocalories in milk, which is directly dependent on its fat content. For example, if you make an omelet from a couple of chicken eggs and half a glass of milk containing 2.5% fat, then the energy value of the omelet will be approximately 200 kilocalories.

To reduce the number of calories in such an omelet, you can make it only with the addition of proteins. The energy value of a protein omelet will be approximately 100 kilocalories. If you prefer omelettes with the addition of cheese, sausage, and tomatoes, then you need to take into account that the calorie content of such dishes is much higher.

Toast

Many people enjoy egg-fried pieces of bread for breakfast called croutons. 100 grams of croutons, made from white bread with the addition of one chicken egg and a piece of butter, has an energy value of approximately 200 kilocalories.

How many calories are in a boiled egg? Before answering, you should figure out what kind of product this is, the familiar egg. A boiled chicken egg is an indispensable product in the diet of a person losing weight. Its balanced composition, amino acids and microelements strengthen vision, have a positive effect on the cardiovascular system, strengthen teeth and bones, and reduce the risk of cancer. Just one egg contains the daily requirement of vitamins and macroelements so necessary for the body during the diet.

Chicken eggs are a healthy and rich in composition product. How many calories are in 1 boiled egg? 100 grams contain 158 calories. On average, one egg weighs 50 grams - therefore, the calorie content of one egg is 79 calories.

How many calories are in 1 boiled chicken egg?

nutritional and energy value

calories per 100 gr. — 158
calories per 1 egg (50 gr.) - 79
whites per 100 gr. — 13
fats per 100 gr. — 10
carbohydrates per 100 g. — 1

How many calories are in eggs by type of preparation: raw, fried, hard-boiled and soft-boiled?

Raw - 80 calories
Soft-boiled - 50-60 calories
Hard boiled - 79 calories
Fried - 120 calories

Calorie content of boiled egg yolk and white

It must be remembered that the yolk is the highest calorie part of the egg - approximately 60 calories. It contains three times more nutrients than protein. The calorie content of protein is approximately 20 calories.

The benefits and harms of boiled eggs for weight loss

Firstly, a chicken egg is an indispensable food product during a diet. It is a natural source of protein and amino acids. And one of the most convincing factors is the calorie content of a boiled egg, and the quick feeling of fullness that comes immediately after eating it. At its core, this is a unique remedy for hunger.

Vitamins of group E have a beneficial effect on the cardiovascular system. Vitamin D strengthens teeth and bones and has a positive effect on the appearance of skin and hair. The choline contained in the yolk promotes active brain activity. Lutein, also contained in the yolk, as a natural antioxidant, strengthens vision by protecting the lens and retina from the harmful effects of the sun's rays.

A few years ago, there was controversy about the harmful effects of cholesterol, which is contained in large quantities in the yolk. Eggs were even prohibited for consumption by many nutritionists, or there was a limit of 1-2 eggs per week. But thanks to modern research, the myths about the dangers of chicken eggs have been debunked.
The cholesterol contained in eggs is absolutely harmless, and on the contrary, due to the high content of choline and lecithin, chicken eggs help remove fat and cholesterol from the body.

How to boil eggs correctly: recipes

Here are some tips on how to properly boil eggs:

Eggs straight from the refrigerator should be boiled in cold water, while eggs at room temperature can be boiled in hot water, which in turn will speed up the cooking process.
Water should cover the eggs by 1-1.5 cm.
After cooking, they must be cooled sharply in cold water; with this trick, we greatly simplify the process of cleaning the shells.
The cooking speed does not depend on the intensity of the fire. Cooking should take place over medium heat, and exactly the time corresponding to the type of preparation.

Here are three ways to boil eggs:

Soft-boiled eggs - cooking time - 3 minutes
(liquid yolk and soft white)
Eggs in a bag - cooking time - 4-5 minutes
(hard white and soft yolk)
Hard-boiled eggs – cooking time – 7-9 minutes
(hard white and hard yolk)

Video on how to boil soft-boiled, pouched and hard-boiled eggs

How to choose and store eggs correctly

In order to check the freshness of the eggs, you need to lower them into water. If the egg is fresh (2-5 days), then it will sink to the bottom, an egg that is 5-10 days old will float, but a stale one will definitely float.