Сколько ккал в яйце жареном без масла: Калорийность Яйцо куриное жареное (без масла). Химический состав и пищевая ценность.

Рецепт Яйцо жареное без масла. Калорийность, химический состав и пищевая ценность. Яйцо жареное без масла богат такими витаминами и минералами, как: витамином А — 33,2 %, витамином B2 — 28,1 %, холином — 57,7 %, витамином B5 — 29,9 %, витамином B12 — 19,9 %, витамином D — 25,3 %, витамином H — 46,4 %, витамином PP — 20,7 %, фосфором — 27,6 %, железом — 16 %, йодом — 15,3 %, кобальтом — 114,9 %, селеном — 66,2 %

• Витамин А отвечает за нормальное развитие, репродуктивную функцию, здоровье кожи и глаз, поддержание иммунитета.
• Витамин В2 участвует в окислительно-восстановительных реакциях, способствует повышению восприимчивости цвета зрительным анализатором и темновой адаптации. Недостаточное потребление витамина В2 сопровождается нарушением состояния кожных покровов, слизистых оболочек, нарушением светового и сумеречного зрения.
• Холин входит в состав лецитина, играет роль в синтезе и обмене фосфолипидов в печени, является источником свободных метильных групп, действует как липотропный фактор.
• Витамин В5 участвует в белковом, жировом, углеводном обмене, обмене холестерина, синтезе ряда гормонов, гемоглобина, способствует всасыванию аминокислот и сахаров в кишечнике, поддерживает функцию коры надпочечников. Недостаток пантотеновой кислоты может вести к поражению кожи и слизистых.
• Витамин В12 играет важную роль в метаболизме и превращениях аминокислот. Фолат и витамин В12 являются взаимосвязанными витаминами, участвуют в кроветворении. Недостаток витамина В12 приводит к развитию частичной или вторичной недостаточности фолатов, а также анемии, лейкопении, тромбоцитопении.
• Витамин D поддерживает гомеостаз кальция и фосфора, осуществляет процессы минерализации костной ткани. Недостаток витамина D приводит к нарушению обмена кальция и фосфора в костях, усилению деминерализации костной ткани, что приводит к увеличению риска развития остеопороза.
• Витамин Н участвует в синтезе жиров, гликогена, метаболизме аминокислот. Недостаточное потребление этого витамина может вести к нарушению нормального состояния кожных покровов.
• Витамин РР участвует в окислительно-восстановительных реакциях энергетического метаболизма. Недостаточное потребление витамина сопровождается нарушением нормального состояния кожных покровов, желудочно- кишечного тракта и нервной системы.
• Фосфор принимает участие во многих физиологических процессах, включая энергетический обмен, регулирует кислотно-щелочного баланса, входит в состав фосфолипидов, нуклеотидов и нуклеиновых кислот, необходим для минерализации костей и зубов. Дефицит приводит к анорексии, анемии, рахиту.
• Железо входит в состав различных по своей функции белков, в том числе ферментов. Участвует в транспорте электронов, кислорода, обеспечивает протекание окислительно- восстановительных реакций и активацию перекисного окисления. Недостаточное потребление ведет к гипохромной анемии, миоглобиндефицитной атонии скелетных мышц, повышенной утомляемости, миокардиопатии, атрофическому гастриту.
• Йод участвует в функционировании щитовидной железы, обеспечивая образование гормонов (тироксина и трийодтиронина). Необходим для роста и дифференцировки клеток всех тканей организма человека, митохондриального дыхания, регуляции трансмембранного транспорта натрия и гормонов. Недостаточное поступление приводит к эндемическому зобу с гипотиреозом и замедлению обмена веществ, артериальной гипотензии, отставанию в росте и умственном развитии у детей.
• Кобальт входит в состав витамина В12. Активирует ферменты обмена жирных кислот и метаболизма фолиевой кислоты.
• Селен — эссенциальный элемент антиоксидантной системы защиты организма человека, обладает иммуномодулирующим действием, участвует в регуляции действия тиреоидных гормонов. Дефицит приводит к болезни Кашина-Бека (остеоартроз с множественной деформацией суставов, позвоночника и конечностей), болезни Кешана (эндемическая миокардиопатия), наследственной тромбастении.

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90000 Whites Vs. Yolks, Protein, Cholesterol, and More 90001 90002 Eggs are an incredibly versatile food. From scrambled to poached, there are many ways to cook an egg exactly the way you like. 90003 90002 They’re not just for breakfast either. Eggs are used in a variety of foods, including: 90003 90006 90007 baked goods 90008 90007 salads 90008 90007 sandwiches 90008 90007 ice cream 90008 90007 soups 90008 90007 stir-fries 90008 90007 sauces 90008 90007 casseroles 90008 90023 90002 Since you might be eating eggs on a regular basis, any health-conscious person should know about their nutrition.90003 90002 Fortunately, eggs are healthier and lower in calories than most people think! 90003 90002 According to the United States Department of Agriculture (USDA), there are about 72 calories in a large egg. A large egg weighs 50 grams (g). 90003 90002 The exact number depends on the size of an egg. You can expect a small egg to have slightly fewer than 72 calories and an extra-large egg to have slightly more. 90003 90002 Here’s a general breakdown by size: 90003 90006 90007 small egg (38 g): 54 calories 90008 90007 medium egg (44 g): 63 calories 90008 90007 large egg (50 g): 72 calories 90008 90007 extra-large egg ( 56 g): 80 calories 90008 90007 jumbo egg (63 g): 90 calories 90008 90023 90002 Keep in mind that this is for an egg with no added ingredients.90003 90002 Once you start adding oil or butter to a frying pan to cook the egg, or serve it alongside bacon, sausage, or cheese, the calorie count increases dramatically. 90003 90002 There’s a pretty big difference in calories between the egg white and the egg yolk. The yolk of a large egg contains about 55 calories while the white part contains just 17. 90003 90002 An egg’s nutrition profile is about more than just its calorie count, however. 90003 90002 Eggs are an incredibly well-rounded food and contain a wealth of healthy nutrients.Like calories, the nutritional content varies greatly between the yolks and egg whites. 90003 90002 Protein is essential for growth, health, and repair. It’s also needed to make hormones, enzymes, and antibodies. 90003 90002 There are 6.28 g of protein in one large egg, and 3.6 g are found in the egg white. This is a lot of protein! 90003 90002 The recommended dietary allowance for protein is 0.8 g of protein per kilogram (kg) of body weight. 90003 90002 For example, a person who weighs 140 pounds (63.5 kg) needs about 51 g of protein per day. A single egg would provide nearly 12 percent of this person’s daily protein needs. 90003 90002 You can use this handy calculator from the USDA to figure out how much protein you need each day to stay healthy. 90003 90002 About half of the calories in an egg come from fat. One large egg has a little less than 5 g of fat, which is concentrated in the egg yolk. About 1.6 g is saturated fat. 90003 90002 Egg yolks also contain healthy omega-3 fatty acids. Omega-3 fatty acids help reduce inflammation in the body and may lower your risk of chronic diseases such as heart disease, cancer, and arthritis.90003 90002 They’re highly concentrated in the brain and have been shown to be important for cognition and memory. 90003 90002 The exact amount of omega-3s varies depending on the specific diet of the hen that produced that egg. Some hens are fed a diet supplemented with omega-3 fatty acids. 90003 90002 In the grocery store, look for eggs labeled omega-3 or DHA. DHA is a type of omega-3. 90003 90002 You may have heard that egg yolks have a lot of cholesterol. The average large egg contains 186 milligrams (mg) of cholesterol.90003 90002 It’s a common misconception that eggs are «bad for you» because of the cholesterol content. Not all cholesterol is bad. Cholesterol actually serves several vital functions in the body. Most people can eat an egg or two every day without having a problem with their cholesterol levels. 90003 90002 If your cholesterol is already high or you have diabetes, you can still eat eggs in moderation (four to six per week) without any problems. However, make sure you do not consistently eat other foods high in saturated fat, trans fat, or cholesterol.90003 90002 Eggs contain very little carbohydrates, with only .36 g per large egg. They’re not a source of sugar or fiber. 90003 90002 A variety of vitamins and minerals can be found in eggs. 90003 90086 Vitamins 90087 90002 Eggs are a great source of B vitamins, especially vitamins B-2 (riboflavin) and B-12 (cobalamin). 90003 90002 Vitamin B-12 is used by the body to make DNA, the genetic material in all of our cells. It also keeps our body’s nerve and blood cells healthy, protects against heart disease, and prevents a type of anemia called megaloblastic anemia.90003 90002 Only animal foods contain vitamin B-12 naturally. If you’re a vegetarian who does not eat meat, eggs are a good way to make sure you still get some B-12. 90003 90002 Eggs also contain a fair amount of vitamins A, D, and E, as well as folate, biotin, and choline. Most of the vitamins in an egg, except riboflavin, are found in the yolk. 90003 90002 Choline is an important vitamin for the normal functioning of all cells in your body. It assures the functions of cell membranes, especially in the brain.It’s needed in higher amounts during pregnancy and breastfeeding. 90003 90002 A large egg has roughly 147 mg of choline, according to the National Institutes of Health (NIH). 90003 90086 Minerals 90087 90002 Eggs are also a good source of selenium, calcium, iodine, and phosphorous. 90003 90002 The antioxidant selenium helps protect the body against free radical damage that’s been associated with aging, heart disease, and even some types of cancer. 90003 90002 Eggs are one of the eight types of foods considered to be a major food allergen.Symptoms of an egg allergy that might appear right after eating one include: 90003 90002 Raw eggs are not considered safe to eat. This is because of the risk of contamination with harmful bacteria known as 90109 Salmonella 90110. 90003 90002 Some people do eat raw eggs, as the risk of 90109 Salmonella 90110 contamination is very low in the United States. Still, it may not be a risk worth taking. 90003 90002 90109 Salmonella 90110 poisoning can cause fever, cramps, and dehydration. Infants, older adults, pregnant women, and people with weakened immune systems are at an increased risk for serious illness.90003 90002 The best way to prevent 90109 Salmonella 90110 poisoning is to refrigerate store-bought eggs as soon as you get home and to make sure to cook your eggs thoroughly, to at least 160 ° F (71.1 ° F), before eating. 90003 90002 If you’re going to eat raw or undercooked eggs, opt for pasteurized eggs. 90003 90002 Eggs may be cooked many different ways. You can boil them in their shell to make a hard-boiled egg. You can fry eggs, make an omelet or frittata, or just have them scrambled, poached, or pickled.90003 90002 Eggs can be used in recipes for breakfast, lunch, dinner, and dessert too! Here’s just a handful of the countless ways to cook with eggs: 90003 90086 Green vegetable frittata 90087 90002 Frittatas are perfect for a quick dinner or weekend brunch. Include vegetables such as spinach and zucchini. Leave out the yolks for a lower-calorie version, like this recipe from «The Healthy Chef.» 90003 90002 View the recipe. 90003 90086 Baked eggs in avocado with bacon 90087 90002 The combination of egg with avocado is pure bliss.Try this recipe for baked eggs in avocado with bacon from «White on Rice Couple» for your next hearty breakfast. 90003 90002 View the recipe. 90003 90086 Creamy corn gratin 90087 90002 Eggs are a big part of this prepare-ahead creamy corn gratin side dish from the professional chef behind the blog «Easy and Delish.» 90003 90002 View the recipe. 90003 90086 Jalapeno egg salad 90087 90002 Egg salads can get old quickly. Go off the beaten path with this spiced-up version of the classic egg salad from «Homesick Texan.»90003 90002 View the recipe. 90003 90086 3 ingredient flourless chocolate cake 90087 90002 No recipe list is complete without a dessert! Flourless chocolate cake is both gluten-free and relatively high in protein. Plus, there are only three ingredients in this recipe from «Kirbie’s Cravings.» 90003 90002 View the recipe. 90003 90002 A single large egg contains roughly 72 calories: 17 in the whites and 55 in the yolks. Eating a large egg would account for fewer than 4 percent of the calories in a 2,000-calorie diet.90003 90002 Eggs are a rich source of: 90003 90006 90007 protein 90008 90007 choline 90008 90007 B vitamins, including B-12 90008 90007 omega-3 fatty acids, depending on the diet of the hen 90008 90023 90002 The vitamins, nutrients, and minerals found in eggs can help you: 90003 90006 90007 build and repair muscles and organs 90008 90007 enhance your memory, brain development, and brain function 90008 90007 protect against heart disease 90008 90007 prevent anemia 90008 90007 grow healthy and strong hair and nails 90008 90023 90002 In general, the white part of the egg is the best source of protein, with very few calories.The egg yolk carries the cholesterol, fats, and the bulk of the overall calories. It also contains the choline, vitamins, and minerals. 90003 90002 If you’re looking for a way to add some protein, vitamins, and healthy fats to your diet without adding too many calories, eggs are an excellent choice. 90003 90192 90002 90109 Jacquelyn 90110 90109 has been a writer and research analyst in the health and pharmaceutical space since she graduated with a degree in biology from Cornell University.A native of Long Island, NY, she moved to San Francisco after college, and then took a brief hiatus to travel the world. In 2015 року, Jacquelyn relocated from sunny California to sunnier Gainesville, Florida where she owns 7 acres and 58 fruit trees. She loves chocolate, pizza, hiking, yoga, soccer, and Brazilian capoeira. 90110 90003.90000 Why Eggs Are a Killer Weight Loss Food 90001 90002 Eggs are among the healthiest foods you can eat. 90003 90002 They are rich in high-quality protein, healthy fats and many essential vitamins and minerals. 90003 90002 Eggs also have a few unique properties that make them egg-ceptionally weight loss friendly. 90003 90002 This article explains why whole eggs are a killer weight loss food. 90003 90002 The simplest way to lose weight is to reduce your daily calorie intake. 90003 90002 One large egg contains only about 78 calories, yet is very high in nutrients.Egg yolks are especially nutritious (1). 90003 90002 An egg meal commonly consists of about 2-4 eggs. Three large boiled eggs contain less than 240 calories. 90003 90002 By adding a generous serving of vegetables, you’re able to have a complete meal for only about 300 calories. 90003 90002 Just keep in mind that if you fry your eggs in oil or butter, you add about 50 calories for each teaspoon used. 90003 90020 90021 Bottom Line: 90022 One large egg contains about 78 calories. A meal consisting of 3 boiled eggs and vegetables contains only about 300 calories.90023 90002 Eggs are incredibly nutrient-dense and filling, mainly because of their high protein content (2). 90003 90002 High-protein foods have been known to reduce appetite and increase fullness, compared to foods that contain less protein (3, 4, 5, 6). 90003 90002 Studies have repeatedly shown that egg meals increase fullness and reduce food intake during later meals, compared to other meals with the same calorie content (7, 8, 9). 90003 90002 Eggs also rank high on a scale called the Satiety Index.This scale evaluates how well foods help you feel full and reduce calorie intake later on (10). 90003 90002 Additionally, eating a diet high in protein may reduce obsessive thoughts about food by up to 60%. It may also cut the desire for late-night snacking by half (11, 12). 90003 90020 90021 Bottom Line: 90022 Eggs rank high on the Satiety Index scale, which means they may help you feel fuller for longer. High-protein foods, like eggs, may also help you snack less between meals. 90023 90002 Eggs contain all the essential amino acids, and in the right ratios.90003 90002 This means your body can easily use the protein in eggs for maintenance and metabolism. 90003 90002 Eating a high-protein diet has been shown to boost metabolism by up to 80-100 calories a day, through a process called the thermic effect of food (13, 14). 90003 90002 The thermic effect of food is the energy required by the body to metabolize foods, and is higher for protein than for fat or carbs (13, 14, 15). 90003 90002 This means that high-protein foods, such as eggs, help you burn more calories.90003 90020 90021 Bottom Line: 90022 A high-protein diet may boost your metabolism by up to 80-100 calories per day, since extra energy is needed to help metabolize the protein in foods. 90023 90002 Eating eggs for breakfast seems to be especially beneficial for weight loss. 90003 90002 Many studies have compared the effects of eating eggs in the morning versus eating other breakfasts with the same calorie content. 90003 90002 Several studies of overweight women showed that eating eggs instead of bagels increased their feeling of fullness and caused them to consume fewer calories over the next 36 hours.90003 90002 Egg breakfasts have also been shown to cause up to 65% greater weight loss, over 8 weeks (7, 9). 90003 90002 A similar study in men came to the same conclusion, showing that an egg breakfast significantly reduced calorie intake for the next 24 hours, compared to a bagel breakfast. The egg eaters also felt more full (16). 90003 90002 Furthermore, the egg breakfast caused a more stable blood glucose and insulin response, while also suppressing ghrelin (the hunger hormone) (16). 90003 90002 Another study in 30 healthy and fit young men compared the effects of three types of breakfasts on three separate occasions.These were eggs on toast, cereal with milk and toast, and croissant with orange juice. 90003 90002 The egg breakfast caused significantly greater satiety, less hunger and a lower desire to eat than the other two breakfasts. 90003 90002 Furthermore, eating eggs for breakfast caused the men to 90021 automatically 90022 eat about 270-470 calories less at lunch and dinner buffets, compared to eating the other breakfasts (17). 90003 90002 This impressive reduction in calorie intake was unintentional and effortless.The only thing they did was to eat eggs at breakfast. 90003 90020 90021 Bottom Line: 90022 Eating eggs for breakfast may increase your feeling of fullness and make you automatically eat fewer calories, for up to 36 hours. 90023 90002 Incorporating eggs into your diet is very easy. 90003 90002 They are inexpensive, widely available and can be prepared within minutes. 90003 90002 Eggs are delicious almost every way you make them, but are most often boiled, scrambled, made into an omelet or baked.90003 90002 A breakfast omelet made with a couple of eggs and some vegetables makes for an excellent and quick weight loss friendly breakfast. 90003 90002 You can find plenty of egg recipes to try on this page. 90003 90020 90021 Bottom Line: 90022 Eggs are inexpensive, available almost everywhere and can be prepared in a matter of minutes. 90023 90002 Adding eggs to your diet may be one of the easiest things to do if you’re trying to lose weight. 90003 90002 They can make you feel more full and help you eat fewer calories throughout the day.90003 90002 Furthermore, eggs are a great source of many vitamins and minerals that are commonly lacking in the diet. 90003 90002 Eating eggs, especially for breakfast, may just be what makes or breaks your weight loss diet. 90003.90000 Hard-Boiled Egg Nutrition Facts: Calories, Protein and More 90001 90002 Eggs are a protein and nutrient powerhouse. 90003 90002 They can be added to many dishes and prepared in numerous ways. 90003 90002 One way to enjoy eggs is to hard-boil them. Hard-boiled eggs make great salad toppings and can be eaten alone with a sprinkle of salt and pepper. 90003 90002 Here is everything you need to know about hard-boiled eggs. 90003 90002 Hard-boiled eggs are loaded with nutrients, protein and healthy fats.One large hard-boiled egg (50 grams) provides (1): 90003 90012 90013 90014 Calories: 90015 77 90016 90013 90014 Carbs: 90015 0.6 grams 90016 90013 90014 Total fat: 90015 5.3 grams 90016 90013 90014 Saturated fat: 90015 1.6 grams 90016 90013 90014 Monounsaturated fat: 90015 2.0 grams 90016 90013 90014 Cholesterol: 90015 212 mg 90016 90013 90014 Protein: 90015 6.3 grams 90016 90013 90014 Vitamin A: 90015 6% of the Recommended Dietary Allowance (RDA) 90016 90013 90014 Vitamin B2 (riboflavin): 90015 15% of the RDA 90016 90013 90014 Vitamin B12 (cobalamin): 90015 9% of the RDA 90016 90013 90014 Vitamin B5 (pantothenic acid): 90015 7% of the RDA 90016 90013 90014 Phosphorus: 90015 86 mg, or 9% of the RDA 90016 90013 90014 Selenium: 90015 15.4 mcg, or 22% of the RDA 90016 90065 90002 For all the nutrients eggs have to offer, they are a fairly low-calorie food. Hard-boiled eggs provide only 77 calories, 5 grams of fat and a very small amount of carbs. 90003 90002 They’re also a very good source of lean protein, at about 6 grams per egg. 90003 90002 Furthermore, eggs pack a complete range of amino acids, which means they are a complete protein source. 90003 90002 Hard-boiled eggs also offer various important nutrients, including vitamin D, zinc, calcium and all of the B vitamins.They’re a particularly good source of riboflavin (vitamin B2) and vitamin B12. 90003 90002 Many of eggs ‘nutrients reside exclusively in the yolk, whereas the egg white contains primarily protein (2). 90003 90076 90014 Summary 90015 Hard-boiled eggs are low in calories and rich in many important vitamins, minerals and nutrients. While the yolk provides nutrients, fat and protein, the white is almost exclusively protein. 90079 90002 Protein is vital for many components of your health, including building muscle and bones and producing hormones and enzymes (3).90003 90002 Eggs provide about 6 grams of high-quality protein. In fact, eggs are one of the best sources of protein you can eat (1). 90003 90002 This is due to their complete protein profile — eggs contain all nine essential amino acids (3, 4). 90003 90002 One common misconception is that the protein is found only in the egg white. 90003 90002 However, almost half of an egg’s protein content comes from the yolk (5, 6). 90003 90002 Therefore, it’s best to enjoy the whole egg — yolk and all — to benefit from the protein and nutrients eggs have to offer.90003 90076 90014 Summary 90015 Eggs are an excellent source of protein. They contain all nine essential amino acids, and both the white and yolk contain this important nutrient. 90079 90002 Over the years, eggs have gotten a bad reputation due to their high cholesterol content. 90003 90002 It’s true that eggs are packed with cholesterol. One large hard-boiled egg provides 212 mg of cholesterol, which is 71% of the RDA (1). 90003 90002 However, recent research shows that dietary cholesterol has very little effect on blood cholesterol (7, 8).90003 90002 For most people, dietary cholesterol is not associated with heart disease risk and does not increase total cholesterol or «bad» LDL cholesterol levels (9, 10). 90003 90002 In fact, egg consumption may improve «good» HDL cholesterol (7, 11, 12). 90003 90002 Additionally, two studies in over 100,000 healthy adults found that eating one whole egg per day was not linked to an increased risk of heart disease (12). 90003 90002 However, people with diabetes should exercise caution when consuming eggs, as some research indicates that eating 7 eggs per week may increase their risk of heart disease (13).90003 90002 Ultimately, more research is needed on the link between egg consumption and heart disease risk in people with diabetes. 90003 90076 90014 Summary 90015 Though hard-boiled eggs are high in cholesterol, studies show that dietary cholesterol does not negatively impact blood cholesterol in most people. In fact, eggs have been found to improve cholesterol profiles by increasing «good» HDL cholesterol. 90079 90002 Eggs provide important essential nutrients and antioxidants that support brain and eye health.90003 90118 Choline 90119 90002 Choline is an essential nutrient for many critical processes in your body. 90003 90002 Your body does produce some choline on its own, but not in large quantities. Therefore, you must get choline from your diet in order to avoid deficiency (14). 90003 90002 Yet, most Americans are not consuming enough (15, 16). 90003 90002 Choline is crucial for maintaining a healthy nervous system, as it helps produce acetylcholine, a neurotransmitter involved in memory and learning (17).90003 90002 Choline is important across your lifespan. It promotes fetal brain and memory development, as well as cognitive function in older adults (15, 18). 90003 90002 It’s also vital for pregnant women, as adequate choline levels may decrease the risk of neural tube defects in the fetus (19). 90003 90002 Choline is found in the yolk — one, large, hard-boiled egg contains 147 mg of choline, which is 27% of the daily value. In fact, eggs are the most concentrated source of choline in the American diet (14, 15).90003 90118 Lutein and Zeaxanthin 90119 90002 Lutein and zeaxanthin are two antioxidants best known for their role in eye health. 90003 90002 They combat harmful, oxygen-induced free radicals that can accumulate in your eyes (20, 21). 90003 90002 Lutein and zeaxanthin have been shown to slow the formation of cataracts and protect against age-related macular degeneration (AMD) (22, 23). 90003 90002 They may even protect your eyes from detrimental blue light (24,25). 90003 90002 Egg yolks are an excellent source of these two carotenoids.90003 90002 Furthermore, due to the yolk’s fat profile, your body appears to absorb the lutein and zeaxanthin very well (26, 27). 90003 90076 90014 Summary 90015 Egg yolks are an excellent source of choline, which is essential for brain health and development. They’re also rich in lutein and zeaxanthin, antioxidants that promote eye health. 90079 90002 Hard-boiled eggs are made by placing unshelled eggs in a saucepan filled with cold water, then boiling until the yolk solidifies. They’re cooked without any additional butter or oil.90003 90002 On the other hand, fried eggs require supplemental butter or oil, which contribute additional calories and fat. 90003 90002 For example, one large hard-boiled egg has 77 calories and 5.3 grams of fat, compared to 90 calories and 7 grams of fat in one large fried egg (1, 28). 90003 90002 Other than the fat and calorie content, hard-boiled and fried eggs have very similar vitamin and mineral profiles. They do not differ in their amount of protein and nutrients. 90003 90076 90014 Summary 90015 While hard-boiled eggs are prepared without further ingredients, fried eggs require additional butter or oil — which make them higher in calories.However, fried and boiled eggs are very similar from a micronutrient standpoint. 90079 90002 Hard-boiled eggs are a low-calorie, nutrient-dense food. 90003 90002 They’re an excellent source of high-quality protein and rich in B vitamins, zinc, calcium and other important nutrients and antioxidants like choline, lutein and zeaxanthin. 90003 90002 Though high in cholesterol, eggs do not appear to increase heart disease risk in most people. 90003 90002 Hard-boiled eggs are prepared without additional oil or butter, so they’re lower in calories and fat than fried eggs.90003 90002 They may just be one of the easiest and most nutritious additions to your diet. 90003.90000 How many calories in an egg? 90001 90002 Eggs are a good source of protein and contain many key vitamins and minerals, including calcium, potassium, and iron. All of these nutrients are vital components of a person’s diet. 90003 90002 According to the United States Department of Agriculture (USDA), one large, hard-boiled egg contains around 78 calories. 90003 90002 Eggs were once a controversial choice due to concerns about saturated fats and cholesterol, but researchers have since proved that eggs have a number of dietary benefits.90003 90002 This article looks at the nutritional profile of eggs, as well as some of the latest research into the risks and benefits associated with eating eggs. 90003 90002 One large, hard-boiled egg weighing around 50 grams (g) contains the following nutrients, according to the USDA: 90003 90012 90013 90014 Calories: 90015 78 90016 90013 90014 Protein 90015: 6.29 g 90016 90013 90014 Total fat 90015: 5.3 g 90016 90013 90014 Carbohydrate 90015: 0.56 g 90016 90013 90014 Dietary fiber 90015: 0 g 90016 90013 90014 Sugars 90015: 0.56 g 90016 90013 90014 Calcium 90015: 25 milligrams (mg) 90016 90013 90014 Iron 90015: 0.59 mg 90016 90013 90014 Phosphorous 90015: 86 mg 90016 90013 90014 Potassium 90015: 63 mg 90016 90013 90014 Zinc 90015: 0.53 mg 90016 90013 90014 Cholesterol 90015 : 186 mg 90016 90013 90014 Folate 90015: 22 micrograms 90016 90013 90014 Vitamin A 90015: 260 international units (IU) 90016 90013 90014 Vitamin D 90015: 44 IU 90016 90073 90002 However, the way a person cooks an egg slightly alters its nutritional profile .For example, the same 50 g of a whole, scrambled egg has around 4.99 g of protein and 36 IU of vitamin D, according to the USDA. 90003 90002 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. 90003 90002 Several research studies have tested the nutritional value of eggs as part of the daily diet. 90003 90002 For example, one study in 90081 The FASEB Journal 90082 included 26 participants, ages 60-75, with obesity.The researchers asked them to eat either an egg based, high fat diet or a carbohydrate based, low fat diet for 8 weeks. 90003 90002 After 8 weeks, the scientists measured the participants ‘body fat composition. Those who ate three whole eggs per day in a low carbohydrate diet lost more fat than those who ate a high carbohydrate, low fat diet. 90003 90002 However, it is important to note that the Egg Nutrition Center funded this study. 90003 90002 A meta-analysis in the 90081 Journal of the American College of Nutrition 90082 examined seven research studies concerning egg consumption, heart disease, and stroke.90003 90002 The researchers found that eating up to one egg per day helped reduce a person’s risk of stroke, but they did not see an increase or a decrease in the participants ‘risk of heart disease. 90003 90002 However, one study in the journal 90081 Heart 90082 that included data from half a million adults found that eating an average of one egg per day was significantly associated with a lower risk of heart disease. 90003 90002 A study in 90081 The American Journal of Clinical Nutrition 90082 looked at the effects of a high egg diet versus a low egg diet in people with diabetes.The team defined a high egg diet as eating two eggs per day on 6 days per week and a low egg diet as eating fewer than two eggs per week. 90003 90002 After 3 months, the researchers found that high egg consumption did not affect the cholesterol levels of the participants. They did find, however, that a high egg diet can increase satiety, or feelings of fullness. 90003 90002 Eggs can be a healthful addition to the diet. To reap the nutritional benefits, a person can incorporate them into a variety of meals.90003 90002 Previous controversy surrounding eggs and their nutritional value concerned the amount of cholesterol in egg yolk. According to the American Heart Association (AHA), one large egg contains around 186 mg of cholesterol. 90003 90002 However, the secretaries of the US Department of Health and Human Services and the USDA removed the recommended daily limit for cholesterol in 2016. 90003 90002 This followed recommendations from dietary advisory committees, which noted that research has not shown that dietary cholesterol — in foods such as eggs — poses a danger to heart health or cholesterol levels in the body.90003 90002 Most recently, a 2019 study in the journal 90081 Nutrients 90082 found evidence to support the omission, concluding that eating eggs is not associated with excess cholesterol levels in the body. The results are based on the Hellenic National and Nutrition Health Survey, which asked more than 3,500 participants questions about their dietary habits. 90003 90002 If a person typically has a healthful diet and is mindful of their total daily intake of foods high in saturated fat, trans fat, and cholesterol, eating cooked, whole eggs is unlikely to harm their health.90003 90002 A bigger concern regarding egg consumption is that allergies are common, especially among children. In fact, according to the American College of Allergy, Asthma & Immunology, around 2% of children are allergic to eggs. 90003 90002 Although many outgrow this allergy by the age of 16, some people experience reactions so severe that they cause difficulty breathing. 90003 90002 Some symptoms associated with an egg allergy include: 90003 90012 90013 coughing 90016 90013 diarrhea 90016 90013 dizziness 90016 90013 a feeling of tightness in the throat 90016 90013 stomach cramping 90016 90013 swelling of the lips and tongue 90016 90073 90002 If a person suspects that they or someone they know is having an allergic reaction to eggs, they should seek medical aid.90003 90002 People with severe egg allergies may need to carry an epinephrine injector pen to treat the symptoms of an anaphylactic reaction. 90003 90002 A person can incorporate eggs into their diet in a variety of ways, such as by: 90003 90012 90013 boiling, poaching, or scrambling the eggs 90016 90013 making omelets or quiches that contain eggs or egg whites as well as vegetables and lean meats 90016 90013 incorporating eggs into casseroles and adding vegetables or lean meats 90016 90013 adding a boiled egg to a salad or having one as a snack 90016 90073 90002 Eating hard-boiled, poached, or scrambled eggs can be very nutritious.To ensure that the eggs are a healthful addition, refrain from cooking them in butter or high fat oils. 90003 90002 Eggs can be a healthful addition to any meal, or they can serve as a snack. A large, hard-boiled egg contains only 78 calories, as well as protein and vital nutrients, such as vitamin D. 90003 90002 Although nutrition experts have expressed some concern surrounding eggs ‘cholesterol content, most current research suggests that eggs do not adversely affect people’s cholesterol levels.90003 90002 Anyone who has concerns about egg consumption, however, should speak with a doctor. 90003.