Calories egg
Calories egg
How many calories are in a boiled egg? Or in other words what is the nutritional value of an egg? That, of course, depends on the size of the egg. The table below shows you the approximate number of calories egg contains in the different size categories. Calories egg or Kcal egg. Calories are expressed in kilocalories so per thousand. In the calculation we have kept the median weight of the size classes, say the average weight of the egg in its class.
| Size | Calories egg | Bold | w.v. saturated | Protein | Salt |
|---|---|---|---|---|---|
| S | 64 kcal | 4.4 | 1.4 | 6.2 | 0.19 |
| M | 74 kcal | 5.1 | 1.6 | 7.2 | 0.22 |
| L | 87 kcal | 6.0 | 1.9 | 8.4 | 0.26 |
| XL | 96 kcal | 6.6 | 2.1 | 9.3 | 0.29 |
Bovenstaande tabel geeft de calorische waarde of kcal van een gekookt ei weer. Do you prefer a fried egg? Also delicious but depending on whether you fry it in oil or butter, it can have up to 2 times more calories than a boiled egg. So those who want to watch their weight are better off with a boiled egg.
Kcal egg or calories egg per type
Small boiled egg kcal 64
Large boiled egg kcal 87
Omelette kcal 96
Fried Egg Kcal 115
Scrambled Eggs With Milk Kcal 125
Florentine Kcal 267
Eggs Benedict kcal 287
Scotch Egg kcal 289
Eggs are also rich in vitamins and minerals. In particular, vitamin B12 and vitamin D are abundant. Vitamin B12 or cobalamin is necessary for the proper functioning of our nervous system and for the production of red blood cells. The latter transport oxygen from the lungs to our body cells. Vitamin B12 is also the only water-soluble vitamin that is stored in the liver as a reserve supply.
Vitamin D is needed to absorb the calcium from our food that we need to make our bones and teeth strong. Our muscles and immune system also need this vitamin. Did you know that 1 egg already provides more than 10% of your daily vitamin D needs? In addition, the sun provides a lot of vitamin D to our body. Under the influence of sunlight, our body is able to produce vitamin D itself. Fatty fish in particular contain a lot of vitamin D. Vitamin D is also added to low-fat margarine and margarine.
Eggs are also rich in the minerals phosphorus and selenium. The latter protects red blood cells and other cells from damage or oxidation. It is found in the liver and is a trace element. Even the toxic effects of heavy metals that sometimes enter the body are reduced by selenium. Finally, our thyroid needs selenium for proper functioning. One egg contains as much as 20% of the daily amount you need. Phosphorus or Phosphate gives strength to teeth and bones, as does calcium. It also plays a role in energy metabolism in the body.
To a lesser extent, vitamins A and B2 and of the minerals folic acid, iron and zinc are found in egg. This makes eggs excellent meat and fish substitutes. 2 eggs are a good replacement for 100 grams of meat. Especially the egg yolk contains a lot of protein and unsaturated fat. Carbohydrates in the form of sugars are almost non-existent in eggs, namely less than 1 mg per egg. In short, an egg is full of good nutrients, which is not surprising given that a fertilized egg gives rise to a chick.
The average weight of an egg M is about 61 grams. Of this, the shell weighs an average of 6 grams and the contents 55 grams. The largest chicken egg ever weighed 215 grams but that is still a lightweight compared to an ostrich egg. These can tip the scales at up to 1.5 kg.
Egg as a meat substitute
We already discussed that 2 eggs are an excellent replacement for 100 grams of meat. Yet there are also alternatives in the form of legumes, tempeh, nuts, peanuts, seeds and tofu. Why are these less good meat substitutes than eggs? Eggs are also of animal origin and, unlike the vegetable substitutes, also have vitamin B12 which is also present in meat. Vegans should therefore be mindful of getting enough B12 that they miss out on when they omit meat and eggs. Sometimes vitamin B12 is added to meat substitutes in stores. So a look at the ingredients is important!
How healthy are eggs?
What nutrients and vitamins does an egg contain; what does it do for your body and how many eggs can you have per week? And what about cholesterol; do eggs increase the risk of cardiovascular disease? These questions and more are discussed in this video.
Don’t feel like watching the video? Then below you’ll find the list of vitamins you’ll find in an egg:
Folate equivalents, Lutein, Retinol, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D, Vitamin E and Zeaxanthin.
And also, an egg is rich in the following minerals:
Calcium, Phosphorus, Iron, Iodine, Potassium,
Copper, Magnesium, Selenium and Zinc.
In short, apart from nutritious and healthy egg calories, an egg is also rich in vitamins and minerals.
How many eggs a day are healthy?
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According to the voedingscentrum (Dutch Nutrition Centre) 2 to 3 eggs per week are healthy and for vegetarians a weekly load of 3 to 4 eggs per week according to the same voedingscentrum. Others claim that 1 egg a day is also very healthy. I gladly subscribe to the latter group.
Earlier people were afraid that eating too many eggs, which contain cholesterol, would increase the cholesterol level in the blood considerably, but the most recent studies show that eating more eggs per day is not unhealthy either. Too much cholesterol in the blood is hardly caused by eating eggs but by eating lots of saturated fats.
A summary of these studies can be found on the page nutritional value egg.
Saturated fats can be found in sausage, cheese, chips, pastries and butter. Unfiltered coffee is also a culprit. They cause the unhealthy LDL cholesterol to be raised. Little exercise and smoking are also disastrous for healthy cholesterol. Want to move toward healthier cholesterol levels? Then use foods high in fiber such as brown bread and brown rice. Replace butter with margarine and eat fruits, nuts and legumes. Stop smoking and start exercising. A healthier weight helps!
However, 1 in 300 people in the Netherlands has a hereditary cause that gives rise to high cholesterol. A slow-working thyroid or diabetes 2 can also be a cause.
Do not forget that cholesterol is also a substance that belongs to the body. It is a necessary building block for the production of cells and hormones and it is also a building block for the production of bile. In addition, the liver ensures the correct level of cholesterol in the blood.
Consumption of one egg a day is also helpful if you want to lose weight, an egg with few calories gives a full feeling for hours. This limits the consumption of other calories. Calories egg are actually the healthiest calories.