Eggs offer a rich source of nutrients, vitamins and minerals. Just one large egg contains 13 essential vitamins and minerals, and is a low-calorie alternative to many meat products. Boiling an egg is advantageous because no additional fat is added during cooking. Eggs serve a variety of dietary functions, helping promote weight control, brain function and vision, the Incredible Edible Egg website reports.
Calories
A calorie is a measure of the heat required to raise the temperature of water one degree Celsius. Calories provide the body with energy, and the number of calories in a particular food represents the amount of energy that food contributes. One large hard-boiled egg contains 77 calories. The number of calories you need daily is dependent on a number of lifestyle and genetic factors, but healthy adults typically need between 1,800 and 2,200 calories per day, according to the National Strength and Conditioning Association.
Calories From Fat
Hard-boiled eggs are fairly high in fat, with 48 of the 77 calories per serving coming from fat. Fat can be a significant source of energy, and each gram of fat contains nine calories. Fat is also needed for the protection of vital organs and plays a role in hormone regulation. However, a diet too high in fat is associated with cardiovascular disease, the American College of Sports Medicine reports. Fat should account for about 30 percent of total caloric intake.
Protein
One large hard-boiled egg contains 6g protein. Protein is a macronutrient, needed in large quantities in the diet to assist with tissue growth and repair. About 20 percent of the weight of the body's organs and tissues are made up of protein. There is no daily recommended value for protein, but healthy adults should consume about .8g protein per 1kg body weight each day. Highly active people may need more, perhaps up to two times this amount.
Protein Quality
Protein is made up of molecules called amino acids, which are needed for the regulation of a variety of metabolic functions. There are nine essential amino acids that can't be produced by the body. Animal products such as eggs and meat contain amino acid profiles that are more representative of the body's needs, and are therefore said to be more biologically complete than protein from plant sources, according to the National Strength and Conditioning Association.
Additional Nutrition
Hard-boiled eggs are rich in vitamins and minerals. One hard-boiled egg contains 6 percent of the daily recommended value of vitamin A, which is needed for tissue growth and repair, bone formation, healthy skin and vision. Furthermore, a hard-boiled egg contains an abundance of the minerals iron, calcium, folate, zinc and choline. Minerals are inorganic substances that assist with the regulation of a variety of bodily functions.
Cholesterol
The most significant disadvantage of eggs is their high cholesterol content. Cholesterol is needed in small doses to help with the production of bile salts, vitamin D and many hormones. However, too much "bad" cholesterol in the diet is linked to cardiovascular disease, the American College of Sports Medicine says. One hard-boiled egg contains 212mg cholesterol, which represents 71 percent of the daily recommended value.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (eds.); 2008
- "Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- Incredible Edible Egg: Health & Nutrition
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