Calories In An Egg | Full Guide About facts in Raw And Boiled egg

Calories in an egg
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Calories in an egg- Egg is known as natural “superfood”. Mostly we eat it in two different ways raw and boiled egg. Hard-boiled egg and soft boiled egg is most consume in every corner of the world.

If you are looking for benefits of eggs and egg white then you also check the egg nutrients, calories, protein and carbs in whole egg, egg white and yolk too.

Calories In An Egg

You like to have eggs on a daily basis because of easy availability and affordable price for all the classes in the world. In fact, there are different eggs available in different countries, but in general, we eat chicken eggs.

 Above all, you love it because of its nutritional benefits to our health. In eggs, you get most of the top nutrition like protein, carbohydrate, fat, sodium, potassium, calcium and different vitamins like A and D too.

Calories in one egg, a whole raw egg has 72 calories (50 gram). If you divide it into egg white and yolk then you get 17 calories and 55 calories respectively in order.

Benefits Of Eggs

Eggs have a lot of benefits; I know you like to have things which give you a lot of benefits.

Since you are eating eggs from childhood then no need to explain what are the benefits of egg. But remember there are many new updates are coming from researches that will blow your mind about the benefits of eggs.

I have divided all the sections into mainly in two parts raw and boiled and sub-sections like whole egg, egg white and egg yolk.

Benefits Of Eggs: Raw Whole Egg

Here are the health benefits of eggs, check out which is new and helpful to you. I am sure this will help you a lot.

1: Protein controller

You may amaze to read it. But that’s true, because an egg has approx 72 calories and which can easily calculate any time.

If you take only two hard-boiled eggs in breakfast (145 calories) then you have control over the extra protein consumption throughout the day.

2: Affordable supplement

 An egg is high protein food and really affordable to everyone. Protein helps in mussel growth.

There are so many expensive supplements are available in the market. Mussel making is not easy, it need continues workout and sufficient protein.

Expensive supplements can easily replace with egg because is natural and safer than artificial medicines.

3: save your time

I know we are talking about health benefits, but to gain health you need time and egg gives you,

I personally prefer to have egg when time is less to cook any food for breakfast or lunch. Quickly boil or fry eggs and add some salt and paper and that’s it done to eat and go.

4: Brain Food

Eggs contain a known chemical compound called choline.

While you may have never heard of it, choline is integral to keeping brain cells healthy, specifically by strengthening their membranes and helping them keep their structure.

That means your brain will be able to stay sharp and healthy for a longer time.

5: Deal with fatigue and tiredness

Natural protein from egg easily absorb and gives fast energy that takes you out from the feeling of fatigue and tiredness because of continues work.

Whenever you feel of low energy in body go and have an egg. It will give you instant energy which will help you to continue with work full of dedication.

6: Lower risk of heart diseases    

High in omega-3 fatty acids, eggs can lower the risk of heart diseases by reducing the blood levels of triglycerides.

7: hair growth

An egg is full of many different nutrients and vitamins like calcium and vitamin A and D.

Rich in amino acid present in Sulphur, eggs can improve hair and nail growth. Growth of bones need Sulphur; your hair and nails are also a bone type.

8: Control egging

Choline, a micro-nutrient present in eggs, helps with the proper functioning of nerves, increasing metabolism and neurological development. 

 If you have strong metabolism and nerves system then you will stay healthy for long and live a happy long life.  

Benefits Of Eggs: Raw Egg White

Egg whites are cholesterol-free and sugar-free and are excellent sources of protein and essential vitamins and minerals.

Hair and skincare

The protein content in egg whites has made them a popular folk treatment for hair and skincare. There is no scientific evidence to back these claims up, however.

Muscles building

High-quality protein helps build muscles and allows people to feel full longer and stay energized, which can help them maintain a healthy weight.

Egg whites are an excellent source of protein, with 3.6 g of protein per 17-calorie egg white. That’s about 5 per cent of your daily protein needs. 

Overall Effective Cell And Organ Functioning

One egg white contains 54 mg of potassium, a vital mineral and electrolyte associated with heart health, bone health and overall effective cell and organ functioning. ( link)

Producing Red Blood Cells

Egg whites are a good source of riboflavin, also known as vitamin B2. 62% of an egg’s riboflavin is contained in the white. This vitamin is associated with releasing energy from carbohydrates, thereby helping metabolism, and producing red blood cells. (link)

Nutrition in Egg Yolk

Egg yolks contain at least seven essential minerals, including:

  • 22 mg calcium
  • 0.46 mg iron
  • 1 mg magnesium
  • 66 mg phosphorus
  • 19 mg potassium
  • 8 mg sodium
  • 0.39 mg zinc

Egg yolks are high in many vitamins, especially fat and water-soluble vitamins.

Benefits Of Egg Yolk

High- cholesterol in egg yolk made it bad reputation but the doctor still recommend people limit egg yolk consumption, especially them who have high cholesterol, blood pressure, or heart conditions.

I won’t recommend to any such people.

But more focused research indicates that high blood levels of cholesterol are less influenced by cholesterol-containing foods, such as eggs, than individual factors, such as ethnicity, gender, hormonal functioning, and overall nutrition.

1: improving bone density and resilience

2: maintaining a healthy, regulated metabolism

3: increasing nutritional absorption during digestion

4: improved brain development and health

5: reducing the risk of bowel obstruction and kidney stones

6: reducing overall body inflammation

There are some more benefits read it here (link)

Benefits of boiled eggs

Everyone knows that egg is a very good source of protein. It also keeps your heart healthy. You can serve a boiled egg as a snack if you are in a hurry.

There are many health benefits of boiled eggs. Below I am giving some health benefits of boiled egg.

Heath benefits of boiled eggs:

  • Boiled egg naturally has high protein. so, with this, you can increase your muscle mass.
  • eggs have vitamin A in a rich volume. That’s why it is good for your eyes.
  • it provides us with vitamin D to keep our teeth and bones strong
  • it also keeps your brain healthy.
  • Regularly eating boiled eggs can reduce the risk of brain cancer.

A boiled egg has benefits as good as raw egg.

Yes, there is little advantage in boiled eggs that is you can easily remove the yolk from the boiled egg and egg white.

Benefits From Boiled Egg White And Yolk

Now you have got the fact that there are no such high changes takes place in raw egg and boiled egg.

All the nutrient and vitamins are consistency after boiling the eggs.

Eat eggs according to your taste and choice because you will get the same benefit. Most people don’t like to eat raw eggs but you have seen in health adds and movies that they take raw eggs that mean raw eggs are healthier than boiled eggs.

Now everything is clear. You are here to check to calories in an egg.

Egg nutrients

In the above chart, you can see much more information about egg nutrients facts.

It may confuse you. What the hell are all the things?

Calories in an egg
Calories in an egg raw and Boiled

I will try to help you find out all the important information from the chart.

Also, read: How to lose fat in one week only

 Calories in one egg.

Calories in the energy we get after the consumption of food and drinks. You would get 72 calories from an egg.

This is really good in quantity because in daily consumption you should get 2400 calories for male and 2000 calories for female.

An egg is one of the best food with high calories.

Quantity:

In this nutrition chart, you are going to see the value of the medium size of an egg which is approx. 50 gram in weight.

Total fat:

total fat from 50 gram of egg is 5 gram which is 7% of the daily requirement. In this you will see some of the saturated fat, Poly saturated fat and Monounsaturated fat.

Saturated fat :

Saturated fat is a type of dietary fat. It is one of the unhealthy fats, along with trans fat. These fats are most often solid at room temperature.

Foods like butter, palm and coconut oils, cheese, and red meat have high amounts of saturated fat.

In an egg is just 1.6 gram. You would get 8% daily requirement.

How much saturated fat intake a day. The answer is 16 to 22 grams (g) of saturated fats a day.(link)

Poly saturated fat :

polyunsaturated fats are simply fat molecules that have more than one unsaturated carbon bond in the molecule, this is also called a double bond. Oils that contain polyunsaturated fats are typically liquid at room temperature but start to turn solid when chilled.

Polyunsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells.

In one egg you would get 0.7 gram. Which is less than daily intake requirement. But you can full fill from other food too.

Monounsaturated fat.

monounsaturated fats are simply fat molecules that have one unsaturated carbon bond in the molecule, this is also called a double bond. Oils that contain monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled.

Monounsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells.

In 50 gran of egg, you would get 2 grams. That is good quantity in one egg.

Cholesterol :

Cholesterol is a waxy, fat-like substance that’s found in all the cells in your body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods.

Your body makes all the cholesterol it needs. Cholesterol is also found in foods from animal sources, such as egg yolks, meat, and cheese.

If you have too much cholesterol in your blood, it can combine with other substances in the blood to form plaque. Plaque sticks to the walls of your arteries. This can leads to heart disease like heart attack and arteries blockage.

In an egg, you would get 186.5 mg of cholesterol. This is quite higher than other superfoods.

Doctors used to recommend that you consume no more than 300 milligrams (mg) of dietary cholesterol per day — 200 mg if you had a high risk of heart disease.

You would get 186 mg from an egg, which is 62% of daily consumption.

Two whole eggs would give you more than your daily need of cholesterol. You must take only egg white.

Sodium:

Sodium is key to helping send electrical signals between cells and controlling the amount of fluid in your body. Your body needs it for your cells to work the right way.

Most foods have sodium in them. The most common form is sodium chloride, found in table salt. Your body loses a certain amount of sodium each day through sweat and when you go to the bathroom.

The Daily Value for sodium is less than 2,300 milligrams (mg) per day.

In an egg you would get 71 milligrams, it’s only 2% of the daily requirement. You need to eat other sodium foods.

Potassium:

Potassium is the third most abundant mineral in the body.

It helps the body regulate fluid, send nerve signals and regulate muscle contractions.

Roughly 98% of the potassium in your body is found in your cells. Of this, 80% is found in your muscle cells, while the other 20% can be found in your bones, liver and red blood cells. (link).

Once inside your body, it functions as an electrolyte.

When in water, an electrolyte dissolves into positive or negative ions that have the ability to conduct electricity. Potassium ions carry a positive charge.

Your body uses this electricity to manage a variety of processes, including fluid balance, nerve signals and muscle contractions (link).

Therefore, a low or high number of electrolytes in the body can affect many crucial functions.

Daily consumption of potassium, A healthy adult should aim to consume 3,500–4,700 mg of potassium daily from foods

From an egg, you would get only 69 milligrams, which is low and to fill this gap you should take other food too. It’s only 1% of daily consumption.

Carbohydrates:

Carbs in eggs are 0.6 gram which is less than 1% of the daily requirement.

Carbohydrates are the sugars, starches and fibres found in fruits, grains, vegetables and milk products.

Carbohydrates are macronutrients, meaning they are one of the three main ways the body obtains energy or calories.

carbohydrates are the body’s main source of energy. They are called carbohydrates because, at the chemical level, they contain carbon, hydrogen and oxygen.

Carbohydrates provide fuel for the central nervous system and energy for working muscles. They also prevent protein from being used as an energy source and enable fat metabolism.

if you eat a 2000-calorie diet, you should aim for about 225 to 325 grams of carbs per day.

Proteins:

Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the haemoglobin that carries oxygen in your blood. 

Protein is made from twenty-plus basic building blocks called amino acids. Because we don’t store amino acids, our bodies make them in two different ways: either from scratch or by modifying others.

Nine amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—known as the essential amino acids must come from food.

The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day.

If you are 65 kg then you would need 65*0.8=52gram per day.

Egg protein amount is only 6 grams from each egg. Which is 12% of daily consumption. Eight egg in a day will give you full protein supply. But cholesterol intake would so higher than expected.

Less than daily intake requirement. But you can full fill from other food too.

Also, read: Calories in black coffee

Vitamins in egg

Vitamin A:

Vitamin A is a fat-soluble vitamin that is good for healthy vision, skin, bones and other tissues in the body. Vitamin A often works as an antioxidant, fighting cell damage, but it also has many other uses.

In an egg, you would get very less vitamin A just 5%.

Calcium:

Calcium is very essential in muscle contraction, oocyte activation, building strong bones and teeth, blood clotting, nerve impulse, transmission, regulating heartbeat and fluid balance within cells.

 The recommended amount for most adults is 1,000 mg per day and increases to 1,200 mg per day for women over 50 and men over 70.

From an egg, you will get 2% of the daily requirement. That is quite a good source of calcium. Also, eat other food to complete the daily requirements.

Vitamin D:

Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones.

vitamin D promotes an overall increase in the strength of the immune system.

Vitamin D intake is recommended at 400–800 IU/day, or 10–20 milligrams.

From an egg, you would get 10% that is 5 gram which is a really good source of vitamin D.

Mecobalamin:

Also called vitamin B12. A vitamin important for the normal formation of red blood cells and for the health of the nerve tissues.

Undetected and untreated vitamin B12 deficiency can lead to anaemia and permanent nerve and brain damage

While the recommended daily amount of vitamin B-12 for adults is 2.4 micrograms.

From an egg, you would get 10% of daily consumption. That is too much than regular consumption.

Vitamin C :

Vitamin C is good for cell developments but you would not get any source from an egg.

Iron:

Iron is one of the most vital minerals. While all human cells contain iron, it is mostly found in red blood cells. The health benefits of managing iron levels include eliminating fatigue and many of its sources. 

Iron also plays a vital role in immune system function, treating anaemia, boosting haemoglobin, and much more. 

The average daily iron intake from foods and supplements is 13.7–15.1 mg/day in children aged 2–11 years.

16.3 mg/day in children and teens aged 12–19 years.

19.3–20.5 mg/day in men and 17.0–18.9 mg/day in women older than 19.

The median dietary iron intake in pregnant women is 14.7 mg/day.

From an egg you would get 4% of daily consumption, That’s so amazing source of iron.

But consume other foods like cereals, Oysters, white beans, Chocolates are a high iron source.

Vitamin B-6:

Vitamin B6 is also involved in brain development during pregnancy and infancy as well as immune function.

For child 1-13 years 0.1 to 0.6mg and for young 13-18 years 0.6-1.3 mg and full adult 1.3-1.5 till the age of 50 years.

From an egg, you would get 5% of daily requirements. Which is 2.5mg? That is enough for all the age.

Magnesium:

It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong.

It also helps adjust blood glucose levels. It aids in the production of energy and protein.

The daily Recommended Dietary Allowances (RDA) for elemental magnesium are: 19-30 years, 400 mg (men) and 310 mg (women); 31 years and older, 420 mg (men) and 320 mg (women).

 From an egg, you would get 1% of daily intake. this is not a sufficient quantity of daily need.

Egg white Nutrition

You know in egg whole we get egg white and egg yolk. This can be easily separated by egg separator.

The nutrition in egg white is not as more as egg yolk. You would see the quantity of protein less than egg yolk. 

It doesn’t contain high fat and high protein.

In the chart, you can see the egg white nutrition facts.

Quantity: This is 100-gram egg size, but in the above table I have shown the quantity of 50 gram.

So, from this chart value would be count according to 50 grams only. Whatever information is there in the chart will count in half.

Egg white calories:

Egg white calories are only 26, which is less than half of the whole egg. It was clear to you that egg white has fewer calories than egg yolk.

Fats:

In egg white, there is no more fats, its less than 1%, which is absolutely nothing in it.

Egg white is fat-free.

Sodium:

Sodium is key to helping send electrical signals between cells and controlling the amount of fluid in your body. Your body needs it for your cells to work the right way.

Most foods have sodium in them. The most common form is sodium chloride, found in table salt. Your body loses a certain amount of sodium each day through sweat and when you go to the bathroom.

The Daily Value for sodium is less than 2,300 milligrams (mg) per day.

In an egg, you would get 83 milligrams, which is good and remain that you will get from other food you will eat. But it’s only 6% of daily requirements.

Potassium:

Potassium is the third most abundant mineral in the body.

It helps the body regulate fluid, send nerve signals and regulate muscle contractions.

In egg white potassium is only 4% of daily requirements.

Daily consumption of potassium, A healthy adult should aim to consume 3,500–4,700 mg of potassium daily from foods

From an egg, you would get only 69 milligrams, which is low and to fill this gap you should take other food too.

Protein in egg white:

Proteins:

Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the haemoglobin that carries oxygen in your blood. 

Protein is made from twenty-plus basic building blocks called amino acids. Because we don’t store amino acids, our bodies make them in two different ways: either from scratch or by modifying others.

Protein in one egg white is the only 5gram, which is too low. 11% of daily intake.

The egg protein amount in egg white is less than egg yolk.

Other Minerals And Vitamins In Egg White

You have seen in whole egg vitamins and minerals are sufficiently available, but in egg white cobalamin and Magnesium is 1% and 2% respectively of daily requirements.

How to separate egg white and egg yolk

Egg yolk Nutrition

Egg Yolk nutrition is top preferred information in Egg nutrition chart.

It’s so much interesting to get the separate information of both the parts of egg white and egg yolk.

It’s quite easy to understand the facts of the nutrition value of egg.

You have seen many people don’t like to have the yolk part because they believe that the yolk part has high fat and protein.

Today, let’s find out what is the egg nutrition in egg yolk.

Calories:

Egg yolk of 100 grams would give you 322 calories. That is really high and this will surely give so much energy for many hours in a day.

You require 2000 calories intake for a day. It means only seven eggs would give you calories for full days.

Total fat :

Total fat is 14 gram in each egg. In that 50% is saturated fat which is not so good for the fat person.

It has so much high fat and especially saturated fat.

Cholesterol:

Cholesterol is a waxy, fat-like substance that’s found in all the cells in your body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods.

Oh my God, 1085 mg from 100 gram of yolk. It is 361% of daily consumption.

After eating so much cholesterol. Nest three days you shouldn’t take 1% of cholesterol.

Carbohydrate:

 Carbs in 100 gram of yolk in really too less that is only 1%.

It is not giving sufficient supply of carbs of daily intake. You need to have wheat products to fulfil carbs 

 Daily need.

Protein:

Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue.

32% of daily requirements from 100 gram of egg yolk. Total 16 gram of protein from it.

This is good quantity, 300 egg yolk would finish the daily requirement of protein.

Also, read Calories in lemon with sugar and salt.

Why We Need Calories

Calories aren’t bad for you. Your body needs calories for energy. But eating too many calories — and not burning enough of them off through activity — can lead to weight gain.

Your body needs calories just to operate — to keep your heart beating and your lungs breathing.The body also needs calories and nutrients from a variety of foods to grow and develop.

 And you burn off some calories without even thinking about it — by walking your dog or making your bed.

Calories In An Egg

You have seen that calories are energy that we get after eating anything. Egg has high protein which gives you high calories too.

The whole egg has full calories but some of you eat only egg white or egg yolk. It depends upon why you eat an egg. If you want to make muscles then sure you will eat the whole egg. But if you want have balance diet the sure calories will matter for daily consumption.

Man needs 2400 calories and women 2000 calories in daily consumption for healthy life and health. 

Calories In An Egg

You like to have eggs on a daily basis because of easy availability and affordable price for all the classes in the world. In fact, there are different eggs available in different countries, but in general, we eat chicken eggs.

 Above all, you love it because of its nutritional benefits to our health. In eggs, you get most of the top nutrition like protein, carbohydrate, fat, sodium, potassium, calcium and different vitamins like A and D too.

Calories in one egg, the whole raw egg has 72 calories (50 gram). If you divide it into egg white and yolk then you get 17 calories and 55 calories respectively in order.

Your question would get an answer here. So, keep patience and complete it.

1 Egg Calories

You love to have egg in different ways like raw, boiled and fry. So, it means that calories count will change when to form every addition. Let’s check it out calories in egg.

Raw egg or fresh egg. See in the table.

whole white Yolk
Raw 1 egg 72     17   55    

In the above table, you can see that the calories have divided into three parts, which is whole egg 72 calories, egg white 17 calories and yolk 55 calories.

A Whole egg is full single egg only. Egg white is the white or transparent liquid in egg and Yolk is also known as egg yellow.

Many health-conscious people don’t like to have yellow part of the egg they separate by the egg separates.

It helps not to have extra proteins from egg yolk, which have more calories than egg white.

2 Egg Calories

If you want to improve your muscles then I am sure you would love to have more than 1 egg at a time. Mostly every one like to have more than one eggs at a time.

I’ll make it easy for you. You have seen most of the time people like to have more than one egg at a time like 2 or 3.

What will be calories count in more the one egg? Here is the list

whole white Yolk
2 eggs 144   34    110  
3 eggs 216   51    165  

Egg White Calories

Here is the table which will help you in counting the egg white calories.

Check it out. Calories in egg white.

white
Raw 1 egg 17  
2 eggs 34   
3 eggs 51   

Egg white has more calories than egg yolk. An Egg white has 17 calories and egg yolk 55 calories.

People like ho tat egg white because they want to have the nutrients than protein. Which is a healthy option for a balanced diet?

Egg Yolk calories

Now find out the calories in yolk in an egg. This table will help you with calories counts.

Yolk
Raw 1 egg 55    
2 eggs 110  
3 eggs 165  

You can see the calories in one egg 55 calories, 2 eggs 110 and three 165 calories. Which is higher than egg white.

Egg yolk has the second-highest cholesterol content (1085 mg per 100 grams) among all foods.

whole white Yolk
Raw 1 egg 72     17   55    
2 eggs 144   34    110  
3 eggs 216   51    165  

Calories in an egg  50 gram egg medium size

whole white Yolk
Raw 72 17 55
Hard Boiled 75 17 58
Soft boiled 72 17 58

This is the full chart of calories in an egg with egg white and yolk. An egg boiled and raw eggs are haveing same calories, protein and all other nutrients.

Conclusion

Calories have a matter when you want to lose fat. Because counting calories and control over calories is the best option to get in shape fast.

I have made so simple all the parts of an egg whole, white and yolk. Eat egg according to your diet plan.

Update your knowledge for correct information.

Sure lose fat with the correct mindset and motivation. Count your calories and lose fat fast.

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