How many calories are in an egg?

As we know, eggs are one of the most complete foods there is. However, a very pertinent question arises, How many calories are in an egg? According to nutritionists, One fresh egg, that is, raw, has approximately 70 calories.

Therefore, eggs are a very suitable food for hypocaloric diets, that is, low-calorie diets. Rich in proteins, fats, vitamins and minerals, regular consumption of the food provides several benefits to the body, as well as being very affordable.

Furthermore, eggs are also very versatile and can be prepared in different ways, boiled, fried, in omelettes, scrambled, etc. In fact, the preparation method is a determining factor in the amount of calories in the food. Check below how many calories are in an egg in the main preparations.

How many calories are in an egg?

As we saw above, a raw egg contains around 70 calories, which is relatively little. However, this number changes according to the preparation of the food, depending on the form, the calories increase significantly, as we will see below:

• Cooked: kcal 71
• Frito: kcal 105
• Simple omelet: kcal 110
• Omelet with mozzarella: kcal 220
• Scrambled egg: kcal 120
• Gemada: 210 kcal

What nutrients does an egg have?

As for the nutritional values ​​of eggs, we know that they are a very complete food and also very versatile, and can be consumed in a variety of ways. So, considering a fresh egg, that is, a raw egg, it contains the following nutrients and proportions:

• Carbohydrate: 1,6 g
• Protein: 13 g
• Lipids: 8,9 g
• Cholesterol: 356 mg
• Calcium: 42 mg
• Magnesium: 13 mg

How many eggs can we eat a day?

It’s not so simple to answer this, since each person has specific needs regarding food quantities and choices. Therefore, before choosing a quantity, it is necessary to undergo an assessment, analyzing the person’s genetic and biological factors to define the best diet, including the quantity of eggs.

However, in general, the American Heart Association recommends that a healthy adult person should consume up to two eggs per day. According to the association, this number guarantees the ideal amount of necessary nutrients from the egg.

What are the health benefits of eggs?

Finally, let’s learn about the main benefits of eggs for our health:

1. Promotes satiety and provides the body with energy

The egg has a high protein content, which helps reduce hunger, as it increases the feeling of satiety. So, in addition to the few calories, the food also inhibits hunger, which is why it is so recommended in weight loss diets. Furthermore, food is also a great source of energy, giving you more energy on a daily basis, as well as reducing the feeling of fatigue.

2. Helps with muscle mass gain

Another great benefit of eggs is that they are one of the foods that contain the most protein, being rich in BCAA, which helps with muscle gain for those who do regular physical activity. In addition to being quite affordable.

3. Improves immunity

The egg also helps to increase immunity, that is, the body’s protection system. Therefore, those who eat more eggs weekly have a greater resistance to diseases. So, regular consumption of food can prevent you from getting infections and other diseases, providing better health.

4. Reduces the risk of diabetes and heart disease

And speaking of diseases, eating eggs regularly balances blood glucose levels. Therefore, it becomes a great ally for keeping the glycemic index low, and a great option for diabetic people. Furthermore, eggs also help heart health.

5. Helps fight depression

Because it has a good amount of tryptophan, a type of amino acid that contributes to the production of serotonin in the body, eggs can also combat symptoms of depression. Therefore, this amino acid helps regulate sleep, improves mood, increases feelings of pleasure, as well as reduces cortisol, which is linked to stress.

6. Eggs are a great source of nutrients

Eggs are a very nutritious food as we have seen so far. It is a source of several vitamins, minerals, proteins and good fats, such as vitamins A, E, B12 and even folic acid. The latter helps to improve health in general, making nails and hair more beautiful, and bones stronger, in addition to preventing cancer and combating anemia. In the case of pregnant women, folic acid is one of the most essential vitamins for the baby’s development.

7. Slows down aging

One of the main ways to combat premature aging is a healthy diet rich in antioxidants, and eggs are an essential food in this case. This is because it is rich in lutein and zeaxanthin, which are oxidants that help delay aging.

8. Helps improve neurological functions

The egg contains, among other things, a substance called choline. This vitamin, among other functions, helps in the formation of the neurotransmitter acetylcholine, which is responsible for improving memory and cognition. Therefore, food also helps to improve neurological functions, making neurons faster and making them work better.

READ MORE:

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Cooking eggs? Tips for cooking and preparation

Egg white – Benefits and how to use it on hair, skin and food

Sources: EndocrinoSaúde Mantiqueira Avicultura Vitat