How many calories are in egg?

In many cultures, eggs symbolize the arrival of spring, abundance, and good fortune. From a nutritional perspective, they are incredibly valuable, offering nearly all the essential nutrients required for a balanced diet. When consumed in appropriate quantities and proportions, eggs are considered a staple food for overall health.

Egg calories are 143 calories per 100 grams.

Nutritional Composition of Eggs

A single egg weighing approximately 60 grams contains about 6 grams of high-quality protein. Once digested, the protein from eggs is efficiently utilized in building and repairing the body’s structures, earning it the title of “reference protein.” After breast milk, egg protein is considered the second most complete source of protein due to its rich content of essential amino acids that the human body cannot produce on its own.

Egg yolks also contain essential fats, including both saturated and unsaturated fatty acids, which play a crucial role in forming the structure of nerve cells. While egg yolks naturally contain cholesterol, the whites are cholesterol-free, making them a versatile choice for various dietary preferences.

Vitamins and Minerals in Eggs

Eggs are not only a source of protein and healthy fats but also a treasure trove of vitamins and minerals. However, the nutritional composition differs between the yolk and the white:

• • Egg Yolk:

    • Rich in vitamins A, D, E, and several B vitamins (especially B12).
    • Contains high levels of minerals such as iron, calcium, copper, zinc, and phosphorus.

  • Egg White:

    • High in vitamin B3 (niacin).
    • Contains minerals like sodium, chlorine, potassium, magnesium, and sulfur.

The only vitamin missing from eggs is vitamin C, highlighting the importance of pairing eggs with fruits or vegetables to achieve a fully balanced diet.

Health Benefits of Eggs

1. 1. Muscle Growth and Repair:
      The high-quality protein in eggs helps build and repair muscle tissues, making them an excellent food for athletes and active individuals.

   2. Brain Health:
      The essential fatty acids and choline in eggs support cognitive function and the development of nerve cells.

   3. Bone Strength:
      Vitamin D in egg yolks aids in calcium absorption, contributing to stronger bones and teeth.

   4. Immune Support:
      Zinc, selenium, and vitamins A and D in eggs boost the immune system, helping the body fight infections.

   5. Energy Boost:
      The combination of protein and healthy fats provides sustained energy, making eggs an ideal breakfast option.

Incorporating Eggs into Your Diet

Eggs are incredibly versatile and can be prepared in countless ways: boiled, scrambled, poached, or incorporated into recipes like omelets, quiches, and baked goods. For those mindful of cholesterol, using just the whites or combining one whole egg with additional whites can balance nutrition and taste.

Pairing eggs with vegetables such as spinach, tomatoes, or avocado can create nutrient-dense meals that complement their nutritional profile.

Conclusion

Eggs are a remarkable food, celebrated for their symbolism and unparalleled nutritional value. Whether as part of a hearty breakfast, a post-workout snack, or a key ingredient in culinary creations, eggs offer essential nutrients that promote overall health and vitality. With their balance of protein, healthy fats, vitamins, and minerals, eggs truly deserve their reputation as a superfood.