Many love to eat eggs in a variety of ways. However, many people find themselves asking a repeated question: How many calories are in an egg?
Eggs are an excellent source of protein and other nutrients and while many love to enjoy them in meals, they also worry about the number of calories they contain.
Surprisingly, the basic nutrient-dense egg has long been a source of debate, with research from Northwestern Medicine in the United States associating eggs and dietary cholesterol with cardiovascular disease and early death.
But before you completely give up on savoring these white and yellow jewels, let’s look at all of the claims about eggs, how many calories are in an egg and all the benefits that come with them.
How Many Calories are in an Egg?
This question has yet to have a definite, sure answer. Eggs come in a variety of sizes and how you prepare them has a direct impact on how many calories they contain.
Here’s a breakdown:
Harriet Smith, a licensed nutritionist and founder of Surrey Dietitian, notes that there can be a 25-calorie difference between small and medium eggs.
Small eggs have 54 calories, medium eggs have 63 calories and large eggs contain 79 calories.
And, as those of you who enjoy egg whites will know, the yolk contains the majority of the calories.
However, as Smith points out, how you boil the egg determines how nutritious it is. For example:
- A hard-boiled big egg contains 79 calories.
- A poached egg (large) contains 79 calories.
- A single, plain egg omelet contains 96 calories.
- Fried egg: 115 calories.
- Scrambled egg (1 egg with milk) contains 125 calories
- One egg Florentine contains 267 calories
- Eggs Benedict (1 egg) contains 287 calories
- Scotch eggs contain 289 calories
Egg Nutrition Facts
A large egg contains about 78 calories, 5g of fat, less than 1g of carbohydrate, 147mg of Choline and about 6g of protein, helping to improve memory and mood.
The USDA provides the following nutritional information for a big hard-boiled hen’s egg (50g).
- Calories: 78
- 5g fat
- 62mg sodium
- 0.6g carbs
- 0g fiber
- 0.5g sugars
- 6g protein
- Choline: 147mg
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Carbohydrates
Eggs are a low-carb food, with less than 1 gram of carbs per big egg. They have very little sugar and no fiber.
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Fat
Each large egg has 5 grams of fat. About 1.6 grams are saturated fats, with the remainder being polyunsaturated and monounsaturated fats.
Preparing eggs with fat (such as by frying them in butter or oil) will increase the fat and calorie content of your meal.
The yolk contains the vast majority of an egg’s fat. The yolk has around 55 calories of combined fat and protein.
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Protein
Eggs are highly rich in protein. The majority of it is contained in the egg white, which contains 4 to 5 grams of protein, 17 calories and little fat. Egg whites are also high in leucine, which may aid in weight loss.
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Vitamins and Minerals
When looking at egg nutrition facts, there are several important vitamins and minerals to consider, including vitamin D (important for calcium absorption), phosphorus, vitamin A (for healthy vision, skin, and cell growth) and two B-complex vitamins that your body requires to convert food into energy. Eggs also include high levels of riboflavin, selenium, and choline.
Egg Health Benefits
In addition to the health benefits offered by eggs’ vitamins, the protein and fat in eggs also have many advantages.
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Helps Maintain Muscle Mass
Eggs are an excellent source of protein. Eating high-protein foods can help you create and maintain strong muscles, which can become increasingly difficult as we age.
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Provides Healthy Fats
While eggs contain saturated fat, they also contain polyunsaturated and monounsaturated fats, which are considered “good” fats because they help lower LDL, or “bad” cholesterol, while improving heart health.
If you eat around 2,000 calories per day, the American Heart Association recommends limiting your saturated fat intake to roughly 13 grams.
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Promotes Eye Health
Eggs also contain significant levels of the carotenoids lutein and zeaxanthin, which help protect our eyes from macular degeneration.
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Promotes Brain Health and Development
Choline, which is abundant in eggs, promotes brain development in utero and may protect us from age-related memory loss and other cognitive deficits.
Allergy
Egg allergies are widespread, particularly in children. Symptoms may include a slight rash or stomach discomfort, as well as anaphylaxis, which is a potentially fatal disease.
If you suspect an egg allergy, consult with a skilled healthcare expert for specialized guidance. It is possible to be allergic to both egg whites and egg yolks. If you have an allergy to hen eggs, you may also be allergic to goose eggs or duck eggs.
Managing an egg allergy can be difficult because so many foods contain eggs. However, according to the Food Allergy Labeling and Consumer Protection Act, because eggs are a major allergy, they must be listed on food labels.
Previously, various vaccinations, notably the seasonal flu vaccine, were manufactured from eggs.
Egg-free immunizations are now available, and the Centers for Disease Control and Prevention (CDC) recommends that everyone, even those sensitive to eggs, receive the flu vaccine.
Adverse Effects
Some people are concerned about egg nutrition facts because of previous allegations of high cholesterol in eggs; however, dietary cholesterol (186 milligrams in a large egg) and blood cholesterol, which is used to assess your risk of heart disease, are not the same thing.
According to current medical knowledge, eating foods high in dietary cholesterol does not significantly increase your risk of heart disease. Instead, reducing saturated and trans fats may help keep blood cholesterol levels within a safe range.
Egg Varieties
Brown and white eggs are nutritionally equivalent. However, some eggs may be more nutritious than others.
For example, you may see “Omega-3 eggs” in stores when hens have been fed flax seeds to increase the amount of healthy omega-3 fat in their eggs.
Furthermore, chickens should be permitted to eat greens, grubs, and other natural foods that produce eggs with higher omega-3 fat content. These make them pastured eggs.
The United States Department of Agriculture describes “free-range” eggs as “produced by hens that can roam vertically and horizontally in indoor houses.
They also have access to fresh food and water, as well as continuous access to the outdoors during their laying cycle.” Their access to feed is not restricted.
Similarly, there is a requirement for eggs branded “cage-free.” The United States Department of Agriculture (USDA) has indicated that the hens should roam vertically and horizontally in indoor houses with enough fresh food and water.
The free cage system must let the hens behave naturally. They should also have enrichments like nests, scratch areas, and perches.
Most people buy hen eggs. However, other poultry eggs are sometimes available, and their nutritional profiles differ slightly. Per 50g (equivalent to one large chicken egg):
- Goose egg contains 105 calories, 7.8g protein, 7.5g fat (2g saturated), 119mg choline, and 481mg cholesterol.
- Duck eggs contain 105 calories, 7.2g protein, 7.8g fat (2.1g saturated), 119mg choline, and 499mg cholesterol.
- Quail eggs contain 79 calories, about 6.5g protein, 5.5g fat (1.8g saturated), 132mg choline, and 422mg cholesterol.
Egg Storage and Food Safety
Store eggs in the refrigerator at 40 degrees Fahrenheit or lower. Eggs can normally be stored for three weeks from the day of purchase.
After hard boiling, they can be stored in the refrigerator for up to a week. Eggs can be frozen for up to a year if they are taken from the shell, beaten, and stored in airtight containers.
Raw eggs can have bacteria that cause foodborne illness, so handle them with caution. Keep refrigerated and cook completely.
For scrambled eggs and omelets, cook until no liquid egg remains visible. It is best to cook fried or poached eggs until the whites are set and the yolks thicken. Also, cook casseroles and egg-based foods to 160 degrees Fahrenheit.
Pasteurized eggs are sometimes available in supermarket stores. These have been heated in their shells to eliminate bacteria, but they are not cooked.
They’re safer to use in recipes that call for raw or partially cooked eggs, such as Caesar salad dressing or pasta carbonara.
How to Prepare Eggs
Eggs are a versatile component for many home cooks for breakfast and other meals. It is also a must-have for bakers.
Poached eggs on whole-wheat toast are a delightful lunch at any time of day. If you like scrambled eggs, add spinach and a little cheese for a healthy, full meal.
You can even scramble eggs in a microwave-safe mug, (including vegetables for extra nutrients and fiber).
Conclusion
If your concern is how many calories are in an egg? This piece gives the necessary breakdown.
Hard-boiled eggs are a low-calorie, nutrient-dense food. They’re high in protein, B vitamins, zinc, calcium and other essential nutrients and antioxidants, including choline, lutein and zeaxanthin.
Despite their high cholesterol content, eggs do not appear to raise the risk of heart disease in many people.
Note that hard-boiled eggs contain fewer calories and fat than fried eggs since they are cooked without adding oil or butter.
