Eggs! Who doesn’t love them? They're versatile, nutritious, and a staple in many meals, from breakfast to dinner. But what do you really know about the nutritional value of an egg? In this article, we’ll break down the calories in an egg (boiled or fried) and explain why eggs are a true powerhouse in your diet. Plus, we’ll share some science-backed tips and insights on why they deserve a spot in your kitchen!
How healthy is an egg?
Eggs have been a dietary staple for centuries, and for good reason: they’re packed with nutrients. In the past, eggs got a bad rap for their cholesterol content, with concerns about heart health. Fortunately, that myth has been debunked. Studies show that eggs, when eaten as part of a balanced diet, do not significantly increase the risk of heart disease. In fact, they can be a great addition to a healthy lifestyle.
Nutrients in an egg
Eggs contain a vast array of vitamins, such as vitamin D, K, A, B5, B6, B9, B12, and phosphorus. These vitamins can have positive effects on your energy levels, immunity, metabolism, vision, skin health, and bone strength.
Moreover, eggs can be beneficial for brain function due to their choline content. Choline is a nutrient involved in cognitive function and can aid in the production of neurotransmitters that improve motivation and mental focus. Additionally, choline is essential for proper liver function as it aids in detoxification and prevents fat buildup.
In addition to healthy fats, vitamins, and minerals, eggs also contain antioxidants (lutein, selenium, and zeaxanthin) that can help reduce inflammation. Essentially, eggs turn out to be an overlooked superfood! It's essential to note that all the nutrients are primarily found in the yolk (while the whites provide the protein). So, don't skip the most nutritious part of the egg! :-)
The importance of calories
Calories are essential because they provide the energy your body needs to function. Every food you eat supplies calories, but it’s important to balance the amount of calories you consume with the energy you burn. Too many calories can lead to weight gain, while too few can cause weight loss.
Eggs are a great option because they’re relatively low in calories while being packed with nutrients. This makes them ideal for anyone who wants to manage their calorie intake without sacrificing nutritional value.
How many calories are in a boiled egg?
A boiled egg is one of the simplest and healthiest ways to enjoy an egg. But what about the calorie count? A medium-sized boiled egg contains about 68 to 78 calories, depending on its size. It also delivers around 6.5 grams of protein and 5 grams of fat. So, despite being low in calories, it’s a great source of protein and other vital nutrients.
Satiety and weight loss through eggs
Eggs are one of the best sources of protein because the amino acids they contain are well absorbed by the body. Furthermore, eggs provide a sense of fullness, reducing appetite and assisting with weight loss.
For example, a study showed that individuals who had eggs for breakfast experienced longer-lasting satiety and more stable blood sugar levels throughout the day compared to those who had carbohydrate-based breakfasts. This led to reduced feelings of hunger and helped the egg-eaters lose fat more effectively.
What about the calories in a fried egg?
A fried egg can be just as nutritious as a boiled egg, though the calories are a bit higher depending on how you cook it. On average, a fried egg contains about 90 to 100 calories, especially if you use oil or butter in the pan. But just like a boiled egg, a fried egg is still a fantastic source of protein, vitamins, and minerals.
Whether you like your eggs scrambled, poached, or sunny-side-up, eggs in all forms are a nutritious choice!
Eggs and refined carbohydrates
One more piece of advice to consider for egg consumption: eggs are often combined with refined carbohydrates (toast and jam) or processed meats (sausages or bacon). While it's understandable to enjoy such combinations, be aware that they may not be ideal for health :-) For the best results, you can pair eggs with vegetables, unrefined whole carbohydrates, or unprocessed meats.
Conclusion: nutritional value of boiled and fried eggs
From boiled to scrambled, poached, or sunny-side-up, there are numerous variations possible! You can create a delicious and healthy vegetable omelet, prepare different types of egg pancakes, or serve a tasty egg salad.
The advice is to vary as much as possible! This diversity can help prevent food intolerances and keep your body responsive to the beneficial nutrients it receives. If possible, opt for organic options or eggs from small local farmers, ensuring the hens are well-cared-for and fed. Not only do we care about the animals having a good life, but these eggs also generally contain higher levels of nutrients.
Enjoy your eggs!
Sources:
- Harvard T.H. Chan School of Public Health (2019): Eggs and cholesterol — How many eggs can you safely eat?
- The American Journal of Clinical Nutrition (2014): Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations
- The Journal of Nutrition (2016): Eggs as a source of protein and their impact on satiety and weight management
- Voedingscentrum (2024): Wat is de voedingswaarde van een ei?
