How many calories are in an egg and how to eat them

Eggs are a frequent guest on the tables of many people. They are added to a huge number of dishes, eaten by themselves. You can boil and fry eggs in a variety of ways. Eggs are considered not only birds, but also some species of reptiles, for example, turtles. Due to accessibility and taste, people prefer to feast on chicken. Quail eggs are much less commonly consumed, and duck, turkey, ostrich or goose eggs eat extremely rarely.

The product is widespread and popular, but also unique. It is absorbed in the human body almost completely (by 97%). The structure of the eggs is such that only one part falls on the protein, and the rest is yolk. The latter contains proteins, fats, cholesterol. The white color that gets white during cooking only 10% consists of the protein itself, and the rest is water.


  • 1 calorie eggs
  • 2 Nutritional value of eggs
  • 3 Eating Eggs
  • 4 Are there any contraindications "> 5 How to choose the right eggs
  • 6 Quantitative rate of egg consumption
  • 7 Popular Egg Cooking Recipes
  • 8 Conclusion

Calorie eggs

In raw chicken egg158 kcal
100 g
In one medium raw egg70 kcal
In one boiled egg50-70 kcal
Soft-boiled egg70 kcal
Hard boiled egg50 kcal
In one fried egg
in vegetable oil
125 kcal
In a quail egg16-17 kcal
In a raw ostrich egg118 kcal
100 g

One hundred grams of the product accounts for about 158 ​​kcal. It should be borne in mind that eggs are bought and consumed individually, so you should focus on size, method of preparation, type. The average egg has a calorie content of 70, a large - 80, and a very large - 90 kcal. These figures are true only for raw foods; during cooking, the energy value changes.

The fried egg already contains 125 kcal. This applies to a product that is fried using vegetable oil. If you boil it soft-boiled, then the calorie content will already be less, that is 70, and hard-boiled - 50 kcal. It should be borne in mind that calories in protein are three times less than in yolk.

A quail egg is small in size and mass, which varies from 10 to 12 grams. Since it is now possible to buy this product, which is gaining a fairly high popularity, in almost every supermarket, the question of its energy value becomes relevant. One quail egg contains 16-17 kcal.

The nutritional value of eggs

It is determined by the useful substances that make up the product. Eggs contain minerals required by the human body, as well as amino acids and vitamins. The product owes its nutritional value and value to the following substances:

  • active provitamin A;
  • vitamin D, the concentration of which is second only to fish oil known for its usefulness to humans;
  • vitamins E and group B, and, along with B1 and B2, the yolk is rich in choline (B4);
  • calcium, iodine, copper, phosphorus, iron;
  • cholesterol, which does not pose a threat to health, as it is balanced by lecithin;
  • polyunsaturated fats, which, like cholesterol found in eggs, do not do any harm to health.

Thus, it turns out that both cholesterol and fats that enter the body with eggs are absolutely safe. In addition, the product provides a person with approximately 96% of minerals, as well as useful vitamins.

Eating Eggs

Everyone who wants to find harmony and adheres to a diet of a person is always interested in the question of whether this product is compatible with the process of losing weight. In this matter, you should listen to the advice of nutritionists. Many experts recommend eating from 2 to 3 eggs per week. On low-carb diets, this amount can be increased.

The inclusion of eggs in the diet helps to lose weight and support the immune system. Hard boiled, they are present in most popular diet programs. Among them are such as Protasova, Atkins, by blood group, the Kremlin and, of course, protein.

Are there any contraindications ">

There are no eggs for those who suffer from individual intolerance to one of the components of the yolk or protein, as well as cholecystitis. The product often causes allergic reactions. You can start giving egg yolks even to babies from the age of seven months.

How to choose eggs

To answer this question, it is necessary to decide whether ordinary table or diet eggs will be eaten. The ability to read markings allows distinguishing both of these products from each other. In the territory of the Russian Federation, the letter “D” is placed on a dietary egg, the shelf life of which does not exceed a week, but “C” - on the table, the implementation of which takes about 25 days.

The weight of the egg is affixed with the second sign of the marking as it increases with the numbers 1, 2 and 3. Selected eggs, having a mass of 65 to 75 g, have the letter “O” on the shell, premium with a weight of more than 75 g - the letter “B”. However, when purchasing a product, they pay close attention to when the egg was "released". If the product is packaged in a container, it must be opened to verify integrity.

The quality or taste of eggs, as many mistakenly believe, does not depend on color. It ranges from pure white to light brown.

Quantitative rate of egg consumption

The average person, if we turn to the generally accepted standard of nutrition, should consume about three hundred eggs annually. This is from about five to six pieces per week. People suffering from high cholesterol should be halved.

Yolks are introduced into the children's diet at the age of seven months. Two and three year old children are allowed to give two to three yolks per week, a similar number of eggs can be consumed from four to six years.

Speaking about the number of eggs, it is necessary to remember that they are part of baking, mayonnaise and other food products, including home cooking.

Popular egg recipes

The uniqueness of eggs lies in the fact that they can be cooked in completely different ways, which invariably affects both calorie content and taste. Adhering to dietary food, this product is recommended to be included in the diet exclusively boiled soft-boiled, because it is in this form that eggs have a minimum calorie content.

Eggs are prepared according to the following recipes:

  1. Boiled soft-boiled and hard boiled. In the first case, the eggs are boiled from 2 to 3, and in the second - from 7 to 8 minutes.
  2. Fried. Scrambled eggs are cooked in a pan using a small amount of vegetable oil with the addition of salt, ground black pepper. It can be fried on both sides or on one, getting a wonderful fried egg. If you shake the eggs well, then from a regular scrambled eggs you get a talker.
  3. Omelette. A light and popular dish made from whipped eggs with milk. It is salted and pepper to taste, and then fried in a pan. To make the dish tastier, add Bulgarian fresh pepper, tomatoes, cheese, ham to it. "Stuffing" is selected according to their preferences.
  4. Poached. These are testicles that are cooked peeled, that is, without shells. This cooking method was invented by the French.

It’s not difficult to find a recipe that you like.


For proper nutrition, eggs are an indispensable product that is recommended for both adults and young children. They do not differ in high calorie content, but have an excellent taste, and also contain vitamin E, which strengthens the heart muscle and blood vessels, as well as vitamin D and a lot of phosphorus, which have beneficial effects on bone tissue.