Eggs are a healthy part of any balanced diet. Even if you're trying to lose weight, eggs are a powerful punch of protein and essential nutrients. Surprisingly low in calories, eggs have a lot to offer without any guilt.
Total Calories in an Egg
Most grocery stores typically sell eggs in three or four sizes. When browsing the egg shelves, you will often find medium, large and extra large eggs. Occasionally you may also find jumbo eggs. The calories do not vary too much, but they do increase with size. Medium and large eggs both have 70 calories. Extra large eggs have just 10 more calories for a total of 80 calories per egg. A jumbo egg has 90 calories.
Egg Whites
If you've ever tried to cut fat and calories from your diet, you may have separated your eggs to use only the whites. One large egg white has about 16 calories of pure protein. It is not where all the protein in the egg is, but it does not contain any fat. Egg whites have small amounts of minerals, such as calcium, magnesium, phosphorous, potassium and sodium.
Egg Yolks
Unlike its lean counterpart, the yolk of an egg contains less protein and mostly fat. At 54 calories in a large egg yolk, it contains 4.5 g of fat and 3 g of protein. While egg yolks have a bad reputation for raising cholesterol, they actually only contain 1.5 g of saturated fats, leaving the remaining fat in an egg yolk as monounsaturated and polyunsaturated fats, according to the book "Nutrition Concepts and Controversies."
Nutrients in Eggs
While eggs may be notorious, they are actually not as bad for you as you think. According to "Healthy Eating for Your Heart," eggs can now be a significant source of omega-3 fatty acids. They are also a good source of protein, containing 7 g per large egg. Even though they contain small amounts, eggs are also a good source of iron, vitamin B12 and potassium, according to "Nutrition Concepts and Controversies."
Benefits of Eating Eggs
At only 70 calories each, eggs are a nutritious caloric bang for your buck. With 7 g of protein, omega-3 fatty acids, vitamins and minerals, eggs have a lot to offer in a tiny package. A 2008 study in the "International Journal of Obesity" found that, compared to eating a bagel for breakfast, eating two eggs instead can lead to more weight loss. Enjoy your 70 calories of egg and everything it has to offer.
References
- LIVESTRONG.com: MyPlate
- "Nutrition Concepts and Controversies, 9th Edition"; Frances Sizer and Eleanor Whitney; 2003
- "Healthy Eating for Your Heart"; Paul Gayler and Jacqui Lynas, B.Sc. R.D.; 2003
- "International Journal of Obesity"; Egg Breakfast Enhances Weight Loss; JS Vander Wal, et al.; August 5, 2008
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