Eggs
Bird eggs are a common food and one of the most versatile ingredients used in cooking. They are important in many branches of the modern food industry. The most commonly used bird eggs are those from the chicken. Duck and goose eggs, and smaller eggs such as quail eggs are occasionally used as a gourmet ingredient, as are the largest bird eggs, from ostriches.
Most commercially produced chicken eggs intended for human consumption are unfertilized, since the laying hens are kept without roosters.
Calories in Eggs
Wondering how many calories in an egg? Each raw egg contains approximately 75 to 78 calories. People want to know how many calories are there in an egg and egg recipes when they are trying to lose weight or gain weight. If you are trying to lose weight and planning a weight loss diet, you can check the number of calories in eggs recipes in the table below. People who are trying to build muscle mass or gain weight are also asked to increase egg intake and they can also use the nutritional facts about egg calories and fat and protein in eggs to plan their diet.
Nutrition from an egg
These tables show the minerals and vitamins in an egg and egg calories.
| Nutrition information | Per medium size egg | Per 100g |
|---|---|---|
| Typical values | ||
| Energy / Calories | 324kj 78kcal |
627kj 151kcal |
| Protein | 6.5g | 12.5g |
| Carbohydrate | trace | trace |
| Fat | 5.8g | 11.2g |
| Fibre | 0.0g | 0.0g |
| Sodium | 0.072g | 0.14g |
These tables show the minerals and vitamins in an egg.
| Vitamins | Per medium size egg | % RDA | Per 100g | % RDA |
|---|---|---|---|---|
| Vitamin A | 98µg | 12% | 190µg | 24% |
| Vitamin D | 0.9µg | 18% | 1.6µg | 32% |
| Vitamin B2 (riboflavin) | 0.24µg | 17% | 0.47mg | 34% |
| Vitamin B12 | 1.3µg | 52% | 2.5µg | 100% |
| Folate | 26µg | 13% | 50µg | 25% |
| Biotin | 10µg | 20% | 50µg | 40% |
| Pantothenic acid | 0.9mg | 15% | 1.8mg | 30% |
| Choline* | 145mg | N/A | 250mg | N/A |
| Minerals | Per medium size egg | % RDA | Per 100g | % RDA |
| Phosphorus | 103mg | 15% | 200mg | 29% |
| Iodine | 27µg | 18% | 53µg | 35% |
| Selenium | 6µg | 11% | 11µg | 20% |
RDA = Recommended Daily Allowance
Vitamins and minerals in an egg
| Nutrient | Function |
| Vitamin A | Vitamin A is needed for the development of all cells in the body, for normal skin and for the function of the immune system. It is also important for vision. |
| Vitamin D | Vitamin D is needed for healthy bones and teeth. It is also essential for the absorption and use of calcium and phosphorus in the body. |
| Vitamin B12 | Vitamin B12 is needed for the formation of red blood cells. It is also important for the function of the immune system. |
| Vitamin B2 (riboflavin) | Riboflavin is needed for releasing the energy from food. It is important for healthy skin, eyes and nervous system. |
| Folate | Folate is essential for the development of new cells and therefore it is especially important for pregnant women. It is also needed for normal blood formation and for the immune system. |
| Biotin | Biotin is needed for the release of energy from food, for maintaining normal skin and hair and for the functioning of the nervous system. |
| Pantothenic acid | Pantothenic acid is needed for the release of energy from food, for mental performance and for making vitamin D and some hormones. |
| Phosphorus | Phosphorus is essential to the structure of bones and teeth. It is also important for the normal function of cell membranes and for pathways that generate energy from food. |
| Iodine | Iodine is needed for production of thyroid hormones and therefore is vital for the normal functioning of the thyroid gland, which is involved in energy generation and in the maintenance of normal skin. |
| Selenium | Selenium is needed for protecting the DNA, proteins and fats in cells against oxidative damage. It is also important for a healthy immune system and for the functioning of the thyroid gland. |
Number of calories in eggs and egg recipes:
| Egg and egg recipes | Calories | Protein |
| Raw Egg | 75 calories | 6g |
| Boiled Egg | 78-80 calories | 6g |
| Egg Fried in oil | 120 calories | 6g |
| Scrambled Eggs (2 eggs + milk) |
170 calories | 14g |
| Poached 1 egg | 80 calories | 6g |
| Scotch egg | 140 calories | 7g |
| Omelette | 128 calories | 10g |
| Omelette + cheese | 240 calories | 17g |
| Quiche (egg & cheese) | 300 calories | 15g |
| Meringue | 360 calories | 7g |
| Duck egg | 170 calories | 15g |
| Quail egg | 20 calories | 2g |
Cholesterol and fat in Eggs
More than half the calories found in eggs come from the fat in the yolk; a large 50-gram chicken egg contains approximately 5 grams of fat. People on a low-cholesterol diet may need to reduce egg consumption; however, only 27% of the fat in egg is saturated fat (palmitic, stearic and myristic acids) that contains LDL cholesterol. The egg white consists primarily of water (87%) and protein (13%) and contains no cholesterol and little, if any, fat.
How Many Calories in One Hard Boiled Egg?
One hard boiled egg contains 78 calories.
How Many Calories in Egg White?
Egg whites are very low in calories, have no fat, no cholesterol, and are loaded with protein. Egg white from one large egg contains 17 calories.
We hope this information about calories in eggs will help you plan your weight loss diet. When you are trying to lose weight, every calorie counts and considering the large consumption of eggs, counting egg calories makes all the more sense!
