Nutritional Facts of Egg

On average, the calories in an egg equate to 54. One of the highly nutritious foods - eggs, is loaded with proteins. An egg white contains more than 50 percent of the total protein and constitutes about two-thirds of the egg’s liquid weight. The calories in one egg depend on its size. A hard-boiled egg of 50 grams has around 78 calories. While protein content is 6.29 grams for a 50 gm egg, carbohydrate content is as low as 0.56 gms. It is rich in Vitamin B9, minerals like Phosphorus, Potassium, etc. Let us discuss the calories and health benefits of eggs in detail here.

 

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)

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.

Check our Calorie Calculator to know what should be your daily calorie intake.

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:

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.

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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