Calories In Eggs – Good Or Bad?

Eggs are one of the most popular and versatile foods in the world. They can be cooked in many different ways. From scrambled to poached, and they are often used as ingredients in various dishes, such as cakes, quiches, and salads. But how many calories are in eggs, and are they good or bad for your health? In this blog post, we will explore the nutritional facts and health benefits of eggs. We will. also highlight some potential risks and tips on how to enjoy them safely and moderately.

How Many Calories Are in an Egg?

The USDA states that the number of calories in an egg is dependent on the size of the egg and the way it is cooked. A large raw egg, weighing around 50 grams, contains approximately 72 calories, 5 grams of fat, 6 grams of protein, and less than 1 gram of carbohydrate. The yolk is rich in cholesterol and fat, whereas the white is abundant in protein and water. Cooking techniques can alter the calorie count in eggs. For instance, boiling a large egg would result in 78 calories, whereas frying can raise the calorie count to 90. Including butter, oil, cheese, bacon, or other ingredients can further increase the number of calories in an egg.

Here are some approximate calorie counts for different ways to cook eggs:

• Scrambled: 100 calories per large egg
• Poached: 75 calories per large egg
• Baked or shirred: 90 calories per large egg
• Sunny-side up: 90 calories per large egg
• Over-easy: 90 calories per large egg
• Basted: 95 calories per large egg
• Steamed: 75 calories per large egg
• Microwaved: 75 calories per large egg

What Are the Health Benefits of Eggs?

Eggs also provide many vitamins and minerals that are important for our health.

Not just delectable, but also wholesome, eggs are a great source of protein. Protein is crucial for the development and restoration of muscles, tissues, and organs in the human body, and eggs are rich in it. They also have all nine critical amino acids, which are the protein’s foundation that our body cannot create by itself. Moreover, eggs are a rich source of various vitamins and minerals that are essential for our well-being.

Some of the good things contained in Calories In Eggs include:

• Vitamin A. Vitamin A is a fat-soluble vitamin that is essential for many bodily functions, including vision, skin health, and immune function. It is also important for growth and development. Vitamin A deficiency can lead to night blindness, dry eyes, and skin problems.One large egg provides about 8% of the daily value (DV) for vitamin A.
• Vitamin D: Vitamin D is a fat-soluble vitamin that helps the body absorb calcium and phosphorus, which are essential for strong bones and teeth. It also plays a role in cell growth and immunity. Vitamin D deficiency can lead to rickets in children and osteomalacia in adults. One large egg provides about 6% of the DV for vitamin D.
• Vitamin B12: Vitamin B12 is a water-soluble vitamin that is essential for the production of red blood cells, DNA, and nerve function. It is also important for brain health. Vitamin B12 deficiency can lead to anemia, fatigue, and neurological problems. One large egg provides about 23% of the DV for vitamin B12.
• Riboflavin: Riboflavin is a water-soluble vitamin that is involved in energy metabolism, cell growth, and the production of red blood cells. It is also important for healthy skin and eyes. Riboflavin deficiency can lead to fatigue, dermatitis, and cheilosis (cracking of the lips).. One large egg provides about 20% of the DV for riboflavin.
• Folate: Folate is a water-soluble vitamin that is essential for cell growth and division, especially during pregnancy. It is also important for the production of red blood cells and DNA. Folate deficiency can lead to anemia, birth defects, and neural tube defects. One large egg provides about 6% of the DV for folate.
• Choline: Choline is an essential nutrient that is important for brain development and function, as well as liver health. It is also involved in cell signaling and the production of fat membranes. Choline deficiency can lead to fatty liver disease, neurological problems, and cognitive impairment.. One large egg provides about 147 milligrams of choline, which is more than a quarter of the recommended daily intake for adults.

So, the calories in eggs contain other beneficial compounds, such as lutein and zeaxanthin, which are antioxidants that protect our eyes from age-related macular degeneration6. Eggs also contain omega-3 fatty acids, which are good for our heart and brain health7.

What Are the Potential Risks of Eating Eggs?

While eggs have many health benefits, they also have some potential drawbacks that should be considered. Some of these include:

Cholesterol calories in eggs

About 22% of the calories in an egg come from cholesterol. Eating eggs can be a delicious way to start your morning, but it is important to be mindful of their cholesterol content. One large egg contains approximately 186 milligrams of cholesterol, which is over half of the recommended daily limit for adults. Consuming too much cholesterol can increase the risk of heart disease and stroke. However, it is important to note that dietary cholesterol may not have a significant impact on blood cholesterol levels for most people. In fact, the main culprits that affect blood cholesterol levels are saturated fat and trans fat intake. Therefore, it is recommended to limit these fats in your diet and enjoy eggs in moderation without harming your heart health.

Risk of salmonella

Salmonella bacteria can contaminate eggs, leading to food poisoning if the eggs are improperly cooked or handled. Signs of a salmonella infection include diarrhea, fever, abdominal cramps, nausea, vomiting, and headache. Fortunately, there are steps you can take to prevent salmonella infection. Before and after handling eggs, be sure to wash your hands thoroughly. Additionally, it’s important to store eggs in the refrigerator and cook them until both the whites and yolks are firm. Avoid consuming raw or undercooked eggs and foods containing them, such as cookie dough, mayonnaise, or hollandaise sauce, to reduce your risk of contracting salmonella. By following these simple guidelines, you can help keep yourself and your loved ones safe from salmonella contamination.

Allergy

Egg allergy is a common type of food allergy, especially among children. The symptoms of egg allergy range from mild to severe and include hives, itching, swelling, wheezing, coughing, nausea, vomiting, diarrhea, and anaphylaxis, a life-threatening allergic reaction. If you have an egg allergy, it is essential to avoid eating eggs and any food that contains them. This includes baked goods, pasta, sauces, dressings, and ice cream. One should also read the food labels carefully and look for ingredients that indicate the presence of eggs, like albumin, globulin, lecithin, lysozyme, ovalbumin, and ovomucoid. It is vital to take necessary precautions when dining out or eating at a friend’s house to prevent accidental exposure to eggs. In case of an allergic reaction, seek immediate medical attention.

How to Enjoy Eggs Safely and Moderately

Eggs are a delicious and nutritious food that can be enjoyed as part of a balanced diet. However, they should be eaten in moderation and with caution. Here are some tips on how to enjoy eggs safely and moderately:

• Whenever possible, opt for organic, free-range, or pasture-raised eggs. Hens that produce these eggs are fed with organic feed, and they have the opportunity to roam outdoors. By consuming these eggs, one can potentially receive more omega-3 fatty acids and less cholesterol compared to conventional eggs. Furthermore, organic eggs are produced without the use of antibiotics or hormones. By selecting organic, free-range, or pasture-raised eggs, you are supporting sustainable and humane farming practices. Overall, it’s worth the investment to purchase these healthier and more ethically produced eggs. Remember the calories in eggs are not just about quantity but about quality.
• To make your meal more nutritious, it is best to pair eggs with healthy foods rather than high-fat and high-calorie options like bacon, cheese, or butter. Try consuming eggs along with vegetables, fruits, whole grains, or low-fat dairy products to boost your intake of fiber, vitamins, minerals, and antioxidants. Incorporating these foods into your diet can help improve your overall health and reduce the risk of chronic diseases. By swapping out unhealthy options with these healthier alternatives, you can make a positive impact on your health and well-being.
• To make your meals healthier and more nutritious, it’s important to vary your cooking methods. Rather than using oil or butter to fry your eggs, which can increase the fat and calorie content of your meal, you can opt for different cooking methods such as boiling, poaching, baking, or microwaving. These techniques require little or no added fat and can help maintain the nutritional value of the eggs. Boiling and poaching are great options that will not only help you avoid the excessive fat, but also preserve the egg’s protein content. On the other hand, if you’re looking for a quick way to cook your eggs, microwaving or baking them can be a great alternative. By switching up your cooking methods, you can make your meals healthier and more enjoyable.
• Try out various recipes by incorporating eggs into your dishes. Eggs are incredibly versatile and can be used in an array of different meals. From breakfast to dessert, the possibilities are endless. You can experiment with omelets, frittatas, quiches, soufflés, casseroles, salads, sandwiches, wraps, burgers, pizzas, muffins, pancakes, waffles, crepes, custards, puddings, pies, cakes, cookies, and much more. If you’re looking to reduce the fat and cholesterol content in your recipe, try using egg substitutes or egg whites instead of whole eggs. This way, you can still enjoy the delicious taste of eggs while making a healthier choice. So, don’t be afraid to get creative and start incorporating eggs into your cooking! But remember to factor in the calories in eggs when you are making your dishes!

Egg Recipes That Are Less Than 200 Calories

• Bell Pepper Egg Rings: Transform your breakfast with the delightful and easy-to-make Bell Pepper Egg Rings. Simply slice bell peppers into rings and crack an egg into each one. Add a pinch of salt and pepper to taste and bake them in the oven or fry them on a stovetop until the egg is fully cooked. This colorful dish requires only three ingredients and makes for a healthy, low-calorie breakfast or brunch. Not only is it visually appealing, but it also offers a great source of protein and vitamins. With just 86 calories per serving, it’s a guilt-free way to start your day. So why not try this tasty and nutritious breakfast treat today? One serving has only 86 calories, including the calories in eggs!
• Mexican Sheet Pan Eggs: This crowd-pleasing dish is not only flavorful and spicy, but it is also a healthier option as it contains only 83 calories per serving. By baking eggs, jalapenos, black olives, salsa, green onions, and cheese on a sheet pan and serving them on baked tortillas, you get a fulfilling meal that can be enjoyed by everyone. The combination of ingredients makes for a delicious taste that is sure to satisfy your cravings. With this recipe, you can easily serve a large group of people and have them asking for seconds. So why not give it a try and spice up your morning routine?
• Keto Egg Salad: Transform your classic egg salad with a healthier twist by trying this recipe for Keto Egg Salad. Instead of using mayonnaise, it calls for Greek yogurt, making it a creamy and savory dish that is packed with protein. You can also incorporate fresh herbs, such as dill or parsley, to give it a more distinct flavor. Serve it on lettuce leaves for a low-carb option that is both delicious and nutritious. Not only is this meal perfect for those following a keto diet, but it’s also a great way to switch up your usual lunch routine. Give it a try and enjoy the guilt-free pleasure of this tasty egg salad! One serving has only 130 calories.
• Ham and Cheese Frittata: Indulge in a delicious and fulfilling Ham and Cheese Frittata that can be savored at any time of the day. To prepare, simply whisk together eggs, milk, cheese, ham, salt, and pepper until well combined. Next, transfer the mixture to a skillet and bake until the frittata turns golden and fluffy. This dish is perfect for those who want to start their day with a protein-packed breakfast or for those who need a quick and easy meal for lunch or dinner. You can even add your favorite vegetables to make it even more nutritious and flavorful. Overall, this recipe is a great option for those who want a tasty and filling dish in no time.  One serving has only 112 calories.
• Mushroom & Basil Omelette with Smashed Tomato: If you’re looking for a simple yet delicious vegetarian dish, you might want to try making a Mushroom and Basil Omelette with Smashed Tomato. To start, sauté some mushrooms with garlic and basil in a pan. Then, whisk some eggs and cheese together before pouring them into the pan with the mushrooms. Once the eggs are cooked to your preference, fold the omelette over and plate it. Finally, prepare some smashed tomatoes by seasoning them with salt, pepper, and vinegar. These will make a perfect accompaniment to the omelette! One serving has only 199 calories3.

Calories In Eggs: Frequently Asked Questions

Are eggs healthy? 

Not only are the calories in eggs low but, eating eggs offers numerous health advantages as they are packed with vital nutrients. Protein is an essential nutrient that our body requires for the development and restoration of muscles, tissues, and organs, and eggs are an exceptional source of protein. In addition, eggs encompass all nine indispensable amino acids, which are the building blocks of protein that our body cannot produce on its own. Apart from being a protein powerhouse, eggs are also rich in essential vitamins and minerals, including vitamin A, vitamin D, vitamin B12, riboflavin, folate, choline, selenium, and lutein, which are crucial for our overall well-being. Furthermore, eggs contain omega-3 fatty acids, which promote healthy heart and brain function.

Furthermore, consuming eggs can benefit our health in various ways. They can help regulate blood sugar levels, reduce inflammation, and promote weight loss. Additionally, eggs can improve eye health, as lutein and zeaxanthin, two antioxidants found in eggs, can lower the risk of age-related macular degeneration, a leading cause of blindness. Eggs are also an excellent source of choline, a nutrient that is essential for brain health and development.

In conclusion, eggs are a versatile and nutritious food that can provide you with numerous health benefits. They are a rich source of protein, essential amino acids, vitamins, minerals, and omega-3 fatty acids, all of which are essential for our overall well-being.

How many eggs can I eat per day? 

The number of eggs that you can eat per day varies from person to person. It depends on your health status, dietary preferences, and calorie intake. While some may tolerate a higher egg intake, you are recommended to limit the consumption of saturated fat and cholesterol from all sources, including eggs. Additionally, incorporating eggs into a well-balanced diet and consuming them in moderation is advised. It is also important to diversify protein sources by including other nutrient-dense foods like fish, poultry, beans, nuts, and seeds. Consider individual needs and preferences when determining the appropriate amount of eggs to consume daily for optimal health.

Are the calories in eggs different for jumbo eggs and small eggs?

Jumbo eggs and large eggs have different calorie contents. A jumbo egg contains about 90 calories, while a large egg contains about 78 calories. This means that a jumbo egg has about 12 more calories than a large egg.

The difference in calories is due to the fact that jumbo eggs are larger than large eggs. A jumbo egg weighs about 3 ounces, while a large egg weighs about 2 ounces.

However, the difference in calories is relatively small. Eating a jumbo egg instead of a large egg is not likely to make a big difference in your overall calorie intake.

When it comes to eggs, the size does matter, especially in baking. The main difference between jumbo eggs and large eggs lies in their weight. According to the USDA, a carton of a dozen jumbo eggs must weigh at least 30 ounces, while a carton of large eggs should weigh between 24 and 27 ounces. Simply put, a jumbo egg weighs about 2.5 ounces on average, whereas a large egg weighs about 2 ounces.

While the size of the eggs may not be crucial for some dishes, it can make a significant difference in baking. The proportion of liquid to dry ingredients and the amount of egg used in baking are essential for the texture and structure of the baked goods. Most baking recipes use large eggs as the standard size. Therefore, using jumbo eggs instead may require you to adjust the number of eggs or the amount of other ingredients to keep the balance. For instance, if a recipe calls for five large eggs, you can use four jumbo eggs or six medium eggs instead. Using a digital scale to measure the exact weight of the eggs needed for a recipe is also an option.

Are bigger eggs more nutritious?

Do larger eggs contain more nutrients? This is a common question among egg consumers, and the answer is not as straightforward as one might think. While it is true that larger eggs have a greater volume of egg white and yolk, which contain protein and other nutrients, the concentration of these nutrients is not necessarily higher in larger eggs. In fact, some studies have found that smaller eggs can have a higher concentration of certain nutrients.

Furthermore, the nutritional value of an egg depends on a variety of factors, such as the hen’s diet, living conditions, and breed. Additionally, the way in which the egg is cooked can also affect its nutrient content. For example, overcooking an egg can cause some of the nutrients to break down and become less available for absorption by the body.

In conclusion, while larger eggs may contain more total nutrients, the concentration of these nutrients is not necessarily higher than in smaller eggs. It is important to consider all of the factors that can influence the nutritional content of an egg, and to focus on consuming a balanced and varied diet that includes a variety of nutrient-rich foods.

What are the calories in scrambled eggs?

If you are wondering how many calories you consume when you eat scrambled eggs, you might be surprised by the answer. Scrambled eggs are a popular breakfast dish that you can prepare in different ways. But the basic ingredients are eggs and some fat, such as butter or oil. Other ingredients, such as cheese, ham, bacon, vegetables, or spices, the calorie count of scrambled eggs can vary significantly.

According to the USDA, one large scrambled egg (whole, cooked) has about 101 calories1. However, this number does not include any fat or other ingredients that are often used to make scrambled eggs more flavorful and satisfying. For example, if you add one tablespoon of butter to cook two large scrambled eggs, you will add about 102 calories to your dish. If you also sprinkle some cheese on top, you will add another 114 calories per ounce. Adding some meat with your eggs, such as ham or bacon, you will add about 43 calories per slice of ham or 46 calories per slice of bacon2.

As you can see, the calories in scrambled eggs can quickly add up depending on how you prepare them and what you serve them with. Therefore, it is important to be mindful of your portions and choices when you enjoy this delicious breakfast. You can also try to use lower-fat alternatives, such as cooking spray instead of butter or oil. Opt for egg whites instead of whole eggs, low-fat cheese instead of regular cheese, or lean turkey bacon instead of pork bacon. Also add more vegetables to your scrambled eggs to increase the fiber and nutrients without adding too many calories. By making these simple changes, you can still enjoy scrambled eggs without compromising your health goals.

Calories In Eggs Conclusion

The calories in eggs are ‘good calories’. Eggs are a great source of protein and many other nutrients that are beneficial for our health. However, they also have some potential risks that you should consider. The key is to eat eggs in moderation and with caution. By following the tips above, you can enjoy eggs safely and moderately as part of a balanced diet.

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Further resources for weight loss

• Trying to lose weight fast – what works and what doesn’t
• High protein foods that help you lose weight
• How to get weight loss motivation
• How to help someone with an eating disorder