The nutritional value of one egg is quite high compared to its calorie cost
Eating egg whites alone may not be smart and yolk contain numerous benefits
Lower heat and longer cook times are the healthiest way of cooking eggs
Whether they are scrambled, boiled, poached or baked, eggs are among the healthiest foods to include in your diet. They are inexpensive to buy and offer a whole gamut of healthy nutrients. The primary composition of eggs includes protein, vitamins, healthy fats, various nutrients and minerals. Eggs also have distinctive properties due to which they are exceptionally good at helping you achieve your weight loss goals. For instance, the number of calories in a whole egg are just around 74-78, depending on its size.
Before we delve into the nutritional value of one egg, keep in mind that the way you prepare eggs can have a drastic effect on the nutrient profile. For example, if the eggs are deep fried in butter or oil, nearly 50 calories get added for every additional teaspoon used! So, try to ensure healthy cooking when including eggs in your diet.
Cooked eggs are also considered safer to consume, as the nutrients, particularly proteins, become easier to digest. By cooking eggs, you also eliminate the bacteria, thereby making them safer to eat. As per studies, the human body could utilise nearly 91% of the protein in cooked eggs vis-à-vis just 51% from raw eggs.
Additional Read: High Protein Foods to Eat & its Benefits
Read on to know more about the important nutrition facts of egg, such as a boiled egg nutrition info as well as egg white nutrition facts.
Have you ever considered the egg white nutritional value and that of yolks separately? It is important to know that eating the whole egg, with the white and yolk together, is actually better for you as it provides a balance of calories, fats and proteins.
Egg white has significant nutritional value, is protein-rich, and a boon for slimming down. Albumen, the protein in egg white, is what helps you keep fit. On the other hand, egg yolk is loaded with essential fats and other nutrients. Since fat and increased cholesterol can pose a major risk for the heart, its intake needs to be controlled. Nevertheless, doctors recommend at least one egg per day for boosting good health.
(for a medium-large egg)
Egg white nutritional value
Egg yolk nutritional value
|Protein: 3.6-4 g||Protein: 2.7 g|
|Sodium: 55 mg||Cholesterol: 185-210 mg|
|Calories: 17||Saturated fat: 1.6 g|
|Total fat: 4.5-5 g|
|Sodium: 8 mg|
(for a medium-size egg)
Calories: 78 kcal
Protein: 6.29 g
Carbohydrate: 0.56 g
Total fat: 5.3 g
Cholesterol: 186 mg
You can do a simple float test at home to see if the eggs are fresh or stale.
Remember that shorter and lower heat cooking methods are best suited for eggs as they decrease oxidation and help in maintaining most of the nutrients. Make them healthier by adopting some of the best cooking practises. Here’s how:
Besides being delicious and adaptable, eggs can be cooked in various methods and also pair well with healthy sides. Take a look some of the common cooking methods below.
As eggs are considered a wholesome source of nutrition and beneficial for overall good health, plan your meals accordingly. To get the best nutritional advice suited to your body and needs, talk to a general physician or nutritionist. Now you can easily locate a doctor on Bajaj Finserv Health. Search for specialists and book appointments using filters such as experience, fees, area, consultation timings and more. You can even book instant consultations either for an in-person visit or via video. Moreover, the platform is loaded with other healthcare features and deals from best hospitals and wellness centres.