How Many Calories in an Egg? +Nutrition, Health Benefits & Side Effects

Eggs are a delicious, all-natural source of high quality protein, all nine essential amino acids and various other nutrients required by the body. Versatile and cost-effective, this superfood brings along a number of proven health benefits.

Calories in an Egg

One goodness-loaded egg has 70 calories but the number may vary depending on the method of cooking. Let’s take a detailed look at nutritional facts for different forms of cooked eggs.

Nutritional Facts

One A Grade (53 G) Whole, Raw, Fresh Egg

  • Calories 70
  • 5 grams of fat
  • 195 milligrams of 195
  • 65 milligrams of sodium
  • 1 gram of carbohydrate
  • 6 grams of protein
  • 5% of Vitamin A
  • 3% of calcium
  • 5% of iron
  • 0% carbohydrates
  • 0 grams of sugar

Fried Egg (100 Grams)

  • Approximately 196 calories
  • 15 grams of fat
  • 401 milligrams of cholesterol
  • 207 milligrams of sodium
  • 152 milligrams of potassium
  • 7% Vitamin A
  • 3% Calcium
  • 5% Iron
  • 8 grams of carbohydrates
  • 4 grams of sugar
  • 15% Vitamin A
  • 6% Calcium
  • 16% vitamin B-12
  • 10% iron
  • 10% vitamin B-6
  • 3% Magnesium
  • 22% Vitamin D

Hard boiled Egg (100 Grams)

  • Total calories 155 (130 from fat)
  • 11 grams of fat
  • 373 milligrams of cholesterol
  • 124 milligrams of sodium
  • 1 grams of carbohydrates (2 grams)
  • 13 grams of protein
  • 0 grams of dietary fiber
  • 1 grams of sugar
  • 10% Vitamin A
  • 5% Calcium
  • 18% vitamin B-12
  • 6% iron
  • 5% vitamin B-6
  • 2% Magnesium
  • 21% Vitamin D

Cooked, Omelet Egg (100 Grams)

  • Calories 154
  • 12 grams of fat
  • 313 milligrams of cholesterol
  • 155 milligrams of sodium
  • 117 milligrams of potassium
  • 3 grams of sugar
  • 6 grams of carbohydrates
  • 11 grams of protein
  • 12% Vitamin A
  • 4% Calcium
  • 13% vitamin B-12
  • 8% iron
  • 5% vitamin B-6
  • 2% Magnesium
  • 17% Vitamin D

Scrambled Egg (100 Grams)

  • 148 calories
  • 11 grams of fat
  • 277 milligrams of cholesterol
  • 145 milligrams of sodium
  • 6 grams of carbohydrates
  • 4 grams of sugar
  • 10 grams of protein
  • 11% Vitamin A
  • 6% Calcium
  • 13% vitamin B-12
  • 7% iron
  • 5% vitamin B-6
  • 2% Magnesium
  • 18% Vitamin D

Poached Egg (100 Grams)

  • 143 calories
  • 9 grams of fat
  • 370 milligrams of cholesterol
  • 297 milligrams of sodium
  • 138 milligrams of potassium
  • 7 grams of carbohydrates
  • 4 of sugar
  • 13grams of protein
  • 10% Vitamin A
  • 5% Calcium
  • 11% vitamin B-12
  • 9% iron
  • 5% vitamin B-6
  • 3% Magnesium
  • 20% Vitamin D

Baked Egg (One Cooked Egg)

  • Calories 90
  • 6 grams of fat
  • 210 milligrams of cholesterol
  • 7 grams of protein
  • 1 gram of carbohydrates
  • 0 grams of sugar
  • 75 milligrams of sodium
  • 10% vitamin A
  • 2% calcium
  • 6% iron

calories in egg

Health Benefits of Eggs

Eggs come under the heading of ‘most nutritious foods’. If you have ever wondered about the nutritional properties and health benefits of one of the staple items of your breakfast, keep reading to find out.

Better Brain Health

Eggs help boost the brain’s function and thereby its health. One of the ingredients of egg is Choline, a substance that is a component in some molecules in our brain. Since our body does not produce an adequate amount of choline on its own, it needs to be supplemented through external sources… and eggs are an excellent source for that.

Rich Supply of Essential Nutrients

Eggs are packed with a number of essential vitamins and minerals that our body requires for proper functioning. These vitamins include A (great for the eyesight), D (helps absorb phosphorus and calcium and also protects the body against various health conditions and diseases), E (fights free radicals which can harm the cells and tissues and even result in cancer), B2 (helps the body break down food into energy), B5 (helps protect against many heart and respiratory problems, and other health conditions), and B12 (important for forming red blood cells), all of which you essential to for the maintenance of your health.

Great Source of Antioxidants

Eggs are a good source of antioxidants, which help protect our cells against the harmful effects of free radicals. Antioxidants help delay the aging process and also effectively ward off many kinds of diseases.

Improved Eye Health

Eggs contain large quantities of Lutein, a naturally occurring carotenoid  known for contributing to better eye health including the prevention of cataracts and a disorder called Age-related Macular Degeneration (AMD) which is the primary cause of blindness in people of over 50 years of age.

Helps with iron Deficiency

Many people who experience iron deficiency go through symptoms of headaches, irritability and tiredness. Iron is an oxygen transporter in the blood cells and plays a vital role in strengthening immunity, boosting metabolism and improving many other bodily functions. The iron present in eggs is in the form of heme iron which is most easily absorbed and usable form of iron found in most supplements.

Strengthens the Bones

Eggs are one of the great sources of vitamin D, which helps with calcium absorption for optimal bone health. Therefore, eggs play a key role in preventing osteoporosis when combined with other dairy products, your main source of calcium.

Provides High Quality Protein

Protein remains one of the most essential components of our daily diet as it helps build new tissues and repair the old ones. You can get your dose of best quality protein from eggs. Amino acids are the key element of protein, nine of which cannot be produced by the body and thus need to be supplemented through external sources. Eggs consist all these nine important amino acids to encourage and maintain the growth of body tissue.

Weight Loss

Thanks to the substantial amounts of protein present, eggs can actually help you in losing weight. The protein helps curb your appetite and keeps you feeling full for a long time which in turn prevents overeating. The protein also helps develop more muscle tissue, which can in turn boost your metabolism and burns more calories.

In the findings of a particular study carried out in 2008 and published in the International Journal of Obesity, 50% of the participants were given a breakfast comprising of two eggs, while the remaining half were provided with a breakfast with no eggs. The study concluded the results that people who consumed eggs daily lost about 65% more weight as compared to the group who didn’t. It was therefore suggested from the result of the research that eggs indeed help suppress hunger throughout the day, stopping a person from consuming unhealthy junk.

Reduces Risk of Cancer

Preliminary research suggests that consuming eggs, dietary fiber and vegetable oils just might be a great way to protect the body against breast cancer in women. A study published in the March issue of the Journal Breast Cancer surveyed 121,000+ women were surveyed and a conclusion was made that eating around three eggs on a weekly basis during adolescence minimized the risk of breast cancer by 18%.

Better Heart Health

Eggs are loaded with essential nutrients, such as choline and betaine, which encourage a healthy heart. During the periods of pregnancy and breast-feeding, a sufficient dose of choline is especially critical since it is important for normal development of the brain.

The Egg Controversy

Although full of nutrients, eggs have come under great scrutiny. The controversy narrows down to the amount of cholesterol present in eggs, about which the research is mixed. The recommended daily cholesterol intake for adults is 300 mg whereas one small egg contains 141 milligrams of cholesterol while a large one has 186 milligrams, as per the USDA. However, in recent years, nutritionists and scientists are pondering over whether cholesterol present in eggs is as harmful as it was once perceived.

Current research suggests eggs raise the “good” cholesterol (HDL) and so people with higher levels of HDL typically benefit from a lower risk of stroke, heart disease and other various health conditions. A study conducted showed that 2 eggs consumed on a daily basis for 6 weeks raised HDL levels by around 10%. Furthermore, eggs turn “bad” cholesterol (LDL) to less “bad” cholesterol by changing the particles from small, dense to large LDL. Research suggests people who have a higher risk of developing a heart disease have mainly small, dense LDL particles while others with low risk have large LDL particles.

17 studies involving 263,938 participants set out with the aim of finding out whether eggs contribute to an increased risk of heart disease. However, no such link was found. Many other studies followed up and found similar results. Nevertheless, a few studies have concluded that diabetics who consume eggs can become more vulnerable to the risk of developing heart diseases.

Frequently Asked Questions about Eggs

How Long Do Eggs Remain Good?

Eggs can last for 3 to 5 weeks after they are purchased, provided you refrigerate them. However, it is recommended you consume them within the first two weeks after purchasing to achieve refreshed taste and highest quality. Make sure to check out the “sell-by” date on the carton to avoid the risk of consuming expired eggs.

Is It Ok To Throw Out The Yolk?

Most of the minerals and vitamins are present in the yolk and hence lost if it is discarded. 40% of the total egg’s protein is found in the yolk. In addition, cholesterol and fat in the egg yolk contains fat-soluble nutrients like vitamins A, D, E, carotenoids  zeaxanthin/ lutein and choline, which may assist in the absorption of the essential components of egg.

How to Store Eggs?

Eggs comprise of around 17,000 pores, through which they can absorb odors and flavors. To prevent this, store your eggs in the original carton and in the refrigerator.

How Are White-Shelled Eggs Different From Brown-Shelled Eggs?

While there are no significant differences between the two, some people claim that brown eggs taste better. These brown-shelled eggs are quite expensive to produce since they come from large brown chickens which require more food and hence increase the cost.

How to Tell If an Egg Is Fresh?

Besides the “Best Before” date on the egg carton, you can check the freshness of an egg with the water float test:

  • Place the egg in a bowl full of water
  • If the egg lies on the bottom and on its side, it is still fresh
  • If it stands up straight at the bottom, it can still be eaten but should be eaten fast
  • If the egg starts floating to the top, it is way past its prime, and not fit for consumption.

What Does A Green Or Gray Ring Around An Egg Yolk Represent?

These rings are the result of overcooking. Cover the egg with cool water just so it goes an inch above the egg, with the heat high enough to just boil, and then remove from the heat and cover. Let the egg stand for about 10 to 12 minutes then drain the water and quickly cool the eggs into a bowl of cold water for a couple of minutes.

Which Came First, The Egg Or The Chicken?

According to the Bible, the chicken came first. British researchers further confirmed the creation of eggs is only possible due to the presence of a protein only found in chicken ovaries. The only mystery remains is where the chicken came from, but let’s keep speculating.

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