How many calories do eggs contain?
Eggs are a good source of protein and contain many key vitamins and minerals, including calcium, potassium, and iron. All of these nutrients are important parts of a person's diet.
One large hard-boiled egg contains approximately 78 calories. Eggs were previously thought to contain too much-saturated fat and cholesterol, making eggs a food with controversial nutritional value. However, researchers have since shown that eggs have many dietary benefits. This article will tell you about the nutritional content of eggs, as well as the risks and benefits of eating them.
A large hard-boiled egg weighing about 50 grams (g) contains the following nutrients:
- Calories: 78
- Protein: 6.29 grams
- Total fat: 5.3 grams
- Carbohydrates: 0.56 grams
- Dietary fiber: 0g
- Sugar: 0.56g
- Calcium: 25 milligrams (mg)
- Iron: 0.59 mg
- phosphorus: 86 mg
- Potassium: 63 mg
- Zinc: 0.53 mg
- Cholesterol: 186 mg
- Folic acid: 22 micrograms
- Vitamin A: 260
- international units (IU)Vitamin D: 44
However, the way eggs are cooked can slightly change their nutritional content. Scrambled eggs, in a 50-gram serving, contain 4.99 grams of protein and 36 IU of vitamin D.nefit
Eggs have many benefits - they are a good source of protein, fatty acids, choline, and antioxidants. Eggs are also rich in vitamin D, a nutrient that does not occur naturally in many common foods. Several studies have tested the nutritional value of eggs as part of a daily diet.
One experiment looked at the relationship between egg consumption and heart disease and stroke. The experimenters found that eating an egg a day helped reduce the risk of stroke, but they did not find an increase or decrease in the risk of heart disease in the participants.
A 2018 study looked at the effects of egg intake on people with diabetes. The research team defined high levels of egg consumption as eating two eggs a day, six days a week, and low levels of egg consumption as eating less than two eggs a week. After 3 months, the researchers found that high levels of egg consumption did not affect participants' cholesterol levels, but high levels of egg consumption increased feelings of fullness.
Eggs can be included as part of a healthy diet.
The average egg contains about 186 mg of cholesterol. Research has not shown that dietary cholesterol - the cholesterol in foods like eggs - poses a risk to heart health or cholesterol levels in the body.
The biggest concern about consuming eggs, especially in children, is egg allergies. In fact, in about 2% of children, it can even cause breathing difficulties.
Symptoms of egg allergy include:
coughdiarrheaDizzinessfeeling of tightness in throat stomach cramps swelling of lips and tongueIf you suspect that you or someone you know is allergic to eggs, you should see your doctor promptly.
Nutritional recipes for eggs
Boiled eggs or steamed egg custardMake an omelet or omelet containing eggs or egg whites along with vegetables and lean meatsPlace eggs in a casserole and add vegetables or lean meatAdd hard-boiled eggs to saladsEating hard-boiled, poached, or scrambled eggs will retain higher nutrients. Do not cook in butter or high-fat oil to avoid losing egg nutrients.
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