Eggs are among the highly nutritious and economical foods that you can eat without a fuss. These immensely satiating foods are loaded with high protein suppressing unwanted hunger pangs and stabilising the glucose levels. They are also rich in key micronutrients such as calcium, phosphorus, potassium, folate, and iron. No wonder, eggs feature regularly on a majority of balanced diet charts, irrespective of the weight goals. When paired with other food items, eggs make for a doubly wholesome meal at any time of the day. A single large, hard-boiled egg weighing 50 grams provides around 78 calories and contains the following key nutrients:

 

 

1. Protein

• 1 Large hard-boiled egg measuring about 50 grams contains about 6.29 grams of protein, a majority of protein comes from the egg white

2. Fat

• Fats in eggs are derived from the yolk portion, and a single boiled egg of 50 grams includes about 5.3 grams of fat and 186 milligrams of dietary cholesterol

3. Carbs

• Eggs contain limited amounts of carbs/sugars, and a large hard-boiled egg of 50 grams is loaded with no more than 0.56 grams of carbs

• Eggs have zero fibre content

4. Vitamins and Minerals

• Eggs are packed with a variety of micronutrients and serve as a powerhouse of vitamins and minerals

• One large hard-boiled egg of 50 grams is filled with 22 micrograms of Vitamin B9 (Folate), 260 International Units (IU) of Vitamin A, and 44 IU of Vitamin D

• Similarly, it also includes key minerals like Calcium (25 milligrams), Phosphorous (86 milligrams), Potassium (63 milligrams), Iron (0.59 milligrams), Zinc (0.53 milligrams)

How Many Calories Does an Egg Have?

The calories in an egg depend on the size of the egg. A small egg may have slightly lesser calories as compared to a large and extra-large-sized egg. Here is a count of 1 boiled egg calories, as per their size:

 

 

Calories in boiled egg white are again dependent on the size of the egg, and an egg white constitutes about two-thirds of the egg’s liquid weight and contains more than 50 percent of the total protein. There are roughly 17 egg white calories and 55 yolk calories in a jumbo egg weighing about 60 grams.

Calories in Common Food Items with Eggs

An egg can be included in your diet in multiple ways – boiled, scrambled, poached, and fried. It can also be turned into delicious and nutritious dishes by combining with other food items such as rice, flour, meat, and desserts. Here are a few, easy to prepare common eggetarian food items along with their calorie content:

 

 

Health Benefits of Eating Eggs

Eggs, being a protein-rich source and high in antioxidants and micronutrients offer the following health benefits:

 

1. Repairs Muscles and Tissues

 

• Eggs, being a powerhouse of high-quality protein, contain 9 amino acids that are considered the essential building blocks of life.

• These amino acids are available in sufficient quantities, and aid in effective muscle growth, recovery, and maintenance.

 

2. Improves Good Cholesterol Levels in the body

 

• The LDL (low-density lipoprotein), also considered to be bad cholesterol, usually puts the heart at risk.

• LDL cholesterol levels increase in the body due to consumption of food high in saturated fats and trans-fats such as deep-fried takeaway foods.

• Eggs, on the other hand, are rich in HDL (High-density lipoprotein), or good cholesterol, and have little to zero effect on heart disease risk.

 

3. Maintenance of Healthy Bones and Immune System

 

• Egg yolks are filled with vitamin D, and a serving of two eggs provides 82 percent of the recommended daily vitamin D intake.

• Vitamin D present in eggs helps better absorption of calcium and phosphorus, which are key to sustaining good bone health.

• Vitamin D also ensures healthy muscle function and sound functioning of the immune system.

 

4. Helps with Weight management

 

• The high-quality protein in eggs ensures satiating appetite levels and reduced hunger pangs without any binge eating throughout the day.

• Eggs boost metabolic activity and help in stabilising glucose levels, having a lasting effect on regulating meal patterns ideal for weight management.

 

5. Ensures Normal Cell Functioning

 

• Eggs are a rich source of choline, a nutrient produced in the liver, and is responsible for the normal functioning of body cells.

• They are also dense in Omega-3 fatty acids that decide the way your cell membranes work, and also delay ageing.

• Choline is especially instrumental in the development of the fetal brain and spinal cord during pregnancy, cognitive ability in infants, and reducing the cognitive decline during senile age.

 

6. Promotes Eye Health

 

• Eggs contain several micronutrients like Selenium, vitamin A and E, that behave as antioxidants in promoting overall eye health, retina functioning, and delays degenerative vision during ageing.

 

7. Improves Mental Health

 

• Eggs filled with a rich combination of Vitamin B2, B12, choline, iron, and tryptophan are known to keep risks associated with anxiety, depression, and insomnia at bay.

How Many Eggs Should You Consume Everyday?

A normal, healthy person can safely consume upto 3 whole eggs per day. However, it is important to not overdo more than 3 eggs daily, as it could adversely impact your health.

It is also important to note that not all eggs are of the same quality. Free-range eggs or eggs from hens raised on pasture are usually rich in Omega-3 fatty acids, and important soluble vitamins, in comparison to the eggs from farm-raised hens fed with grains.

Conclusion

Eggs are an important dietary component when it comes to weight management and a healthy heart. With daily consumption of eggs at permissible levels, and measuring your BMR and BMI regularly, you can easily keep your weight under check, and make changes to your calorie intake, when necessary. However, it is always prudent to remain prepared for any medical emergencies arising out of health complications, by opting for a health insurance policy

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