Calorie content 1 pc. boiled egg white: degree of egg cooking, number of calories, nutritional value, composition and benefits of the product

• August 19, 2018
• Diets
• Rosalia Rison

Today we will talk about such a useful product as a chicken egg. What is its use? Why should humans eat eggs? What is the calorie content of 1 pc. chicken egg white? For what purposes are eggs used in cooking? We will also look at what can be prepared from them. So let's start with the general benefit.

The benefits of eggs for the body

There are at least several reasons to use this product. Let's study them so as not to be unfounded.

1. The yolk contains vitamin D, which is necessary for children and adolescents, because it contributes to the proper formation of teeth, bones, skeleton and nervous system. Eggs are second only to badger and fish oil in terms of the content of this vitamin.
2. Egg white can eliminate headaches, as it is responsible for normalizing blood pressure in our body. Both arterial and intracranial.
3. Vitamin B4, which is contained in protein, has a beneficial effect on the nervous system and activates mental activity.
4. Eggs are able to cleanse your body of toxins and expel excess fluid from the body.
5. Eggs have a positive effect on the reproductive system of men and women. Since their consumption produces serotonin.
6. The presence of folic acid indicates that eggs are a very important product for pregnant women, which helps the fetus develop normally.
7. Omega acids cleanse blood vessels and prevent the development of their diseases.
8. Vitamin E, which is part of eggs, is responsible for beauty, namely, it helps maintain healthy hair, skin and nails.
9. The presence of calcium in eggs suggests that this product helps maintain teeth and bones in good condition.
10. Egg white is characterized by rapid digestibility by the body. Moreover, eggs are one of those rare products that are completely absorbed by the body.
11. Eggs help avoid depression and mood swings. They relieve insomnia and promote good sleep, so if you have such problems, you should eat this protein product three hours before bedtime.
12. Due to their high protein content, eggs are recommended for athletes who want to gain muscle mass.
13. Eggs are an excellent product for losing weight. Calorie content 1 pc. boiled egg white is 18 kcal. Agree, very little. Therefore, for weight loss to be effective, it is better to eat eggs without the yolk. Since it contains 64 kcal, which exceeds the calorie content of 1 piece. boiled egg white almost 3.5 times.

What are the benefits of boiled chicken eggs?

• Vitamin A
  is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
• Vitamin B2
  is involved in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by impaired condition of the skin, mucous membranes, and impaired light and twilight vision.
• Choline
  is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
• Vitamin B5
  is involved in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, and supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B12
  plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Vitamin D
  maintains calcium and phosphorus homeostasis and carries out the processes of bone tissue mineralization. A lack of vitamin D leads to impaired metabolism of calcium and phosphorus in the bones, increased demineralization of bone tissue, which leads to an increased risk of developing osteoporosis.
• Vitamin H
  is involved in the synthesis of fats, glycogen, and amino acid metabolism. Insufficient consumption of this vitamin can lead to disruption of the normal condition of the skin.
• Vitamin PP
  is involved in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Phosphorus
  takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Iron
  is part of proteins with various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, and atrophic gastritis.
• Iodine
  is involved in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slowing of metabolism, arterial hypotension, stunted growth and mental development in children.
• Cobalt
  is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Selenium
  is an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, and is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.

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Harm to eggs

Everything has a downside. Let's look at why eggs should be eaten in moderation.

1. Don't forget that consuming too much protein can harm your body. Just eat your norm: 1.5-2.5 grams of protein per kilogram of a person’s weight.
2. There is still debate about whether egg yolks contain cholesterol. However, defenders of this product argue that cholesterol is divided into harmful and beneficial, and eggs contain the latter type.
3. There is also egg intolerance. Moreover, they can cause allergic reactions in some people.
4. Don't forget that fried eggs contain bad cholesterol. It is better to use them in any other form (preferably boiled).
5. You should not eat eggs if you have gallbladder diseases.

The benefits and harms of boiled eggs

Each product has both positive and negative properties. A lot depends on the quality and method of preparation.

Photo source: shutterstock.com

Beneficial features

Boiled chicken eggs are valued not only for their high protein content. It is also an excellent natural source of vitamin D, which is of particular benefit to people who, for one reason or another, are faced with a lack of sunlight.

Also, this product and dishes based on it contribute to:

• improving memory;
• removing toxins, waste, and other harmful substances from the body;
• normalization of hematopoietic processes;
• high-quality brain nutrition.

This hard-boiled product has proven itself to be excellent in the process of losing weight. Fasting days with its use allow you to reduce weight, but maintain muscle mass.

ABC RECOMMENDS

How many calories are in a raw egg: calorie table

Harmful properties

It is widely believed that chicken eggs are a source of bad cholesterol. Therefore, it is better to eat them rarely, and without the yolk. But medical research shows that this is a myth. The use of such a natural product does not affect the level of cholesterol in the blood.

The danger of omelettes and scrambled eggs lies elsewhere. This is a powerful allergen. Therefore, people who are prone to such negative reactions should not rely on poached eggs and fried eggs.

You can eat 2-3 medium-sized eggs a day without harm to your health. This is exactly what the body’s daily need for them is.

You can find out what experts think about the value of eggs from the video:

How many eggs can you eat?

The maximum number of eggs that can be eaten depends on age, as well as physical activity and the goal pursued by the person.

• Children under 3 years old can consume only 3 per week.
• Children under 7 years of age are not recommended to eat more than 5 eggs per week.
• Teenagers can eat up to 7 eggs per week.
• Adults are not recommended to eat more than 10-15 eggs per week. No more than two per day.
• Athletes with high loads can eat about 3-5 eggs a day, since with great physical activity this product is digested many times faster.
• People on a diet are usually recommended to eat the whites of boiled eggs. Calorie content 1 pc. protein only 18 kcal. Those who are losing weight can eat up to 3-4 proteins per day.
• During the “drying” of the body, you can only consume proteins, and they are limited to 20 g.
• Older people should not eat more than one egg per day.

Important note: if you have any health problems, it is better to check your egg intake with your doctor.

Summarize

• A hard-boiled egg is a low-calorie, nutrient-rich food.
• Eggs are an excellent source of high-quality protein and are rich in B vitamins, zinc, calcium and other important nutrients and antioxidants such as choline, lutein and zeaxanthin.
• Despite their high cholesterol levels, eggs do not appear to increase the risk of heart disease in most people.
• Boiled eggs are cooked without adding oil, so they contain fewer calories and fat than scrambled eggs.
• They can be one of the easiest and healthiest foods to add to your diet.

The article was prepared by experts for informational purposes only. It should not be used as a guide for treating medical conditions and is not a substitute for professional medical advice, diagnosis, or treatment. In case of illness or any symptoms, you should always consult a doctor and not self-medicate.

Tags: Eggs

About the author: Alexander Fedorov

Candidate of Biological Sciences, biologist, nutrition expert. Graduated from Stavropol State University with a degree in Biology at the Faculty of Biology and Chemistry.

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Eggs in cooking

Eggs are a unique product that is used in the preparation of many dishes. You can do literally anything with them. Every day - a new egg dish. Let's look at an approximate diet for a week with this product:

1. Monday: fried eggs for breakfast, eggs with sausages and peas for lunch, deviled eggs for dinner.
2. Tuesday: egg roll for the morning, zucchini appetizer with eggs for lunch, pies with cabbage and egg for dinner.
3. Wednesday: omelet in the morning, cauliflower with eggs and herbs for lunch, hot sandwiches with eggs for dinner.
4. Thursday: scrambled eggs on bread (toast) for breakfast, lavash roll with saury and eggs for lunch, pancake cake in the evening.
5. Friday: egg pancakes in the morning, sponge cake in the afternoon, Mimosa salad with eggs in the evening.
6. Saturday: breakfast - poached eggs, lunch - eggs baked in potatoes, dinner - muffins.
7. Sunday: breakfast with toast and eggs, lunch with salad with beans and eggs, dinner with cheesecakes.

As you can see, you can eat them for the whole week 3 times a day (see the norm for eating eggs). True, it is still better to diversify your diet with something else, since consuming too much protein is harmful to health. We just wanted to show you that eggs can be used to make enough dishes for every day of the week.

Egg readiness

How to determine how long to boil eggs? It all depends on the goals. Provided that you cook the product over medium heat:

• Boil soft-boiled eggs for about three minutes after the water boils.
• If you want to cook them “in a bag”, then after the water boils, take them out after four minutes.
• Hard-boiled eggs need to be cooked after the water boils, about ten minutes.

Calorie content of eggs

Let us now consider the calorie content of one whole egg, yolk and 1 egg white.

Calorie content 1 pc. boiled egg on average 80 kcal (160 kcal per 100 g).

The yolk contains 352 kcal per 100 g. Accordingly, one egg yolk contains about 64 kcal.

Calorie content 1 pc. boiled egg white is 18 kcal. 100 g – 44 kcal.

Calorie content of boiled egg. Chemical composition and nutritional value.

Nutritional value and chemical composition of “boiled egg”.

The energy value of a boiled egg is 158.7 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

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Egg recipes

As we have already said, we will never know the exact number of existing recipes with the addition of eggs, because almost every day new interesting dishes are invented.

Eggs are a universal product that absolutely all housewives love. It can be fried, boiled, baked. This is one of the required ingredients in many salads, as well as in baked goods: pancakes, pancakes, cheesecakes, cakes, pies, muffins, pastries. Every housewife and every second man knows how to boil and fry eggs.

Consider a recipe for a delicious salad with egg pancakes.

Chicken salad with egg pancakes

Ingredients:

• 500 grams of chicken fillet;
• 7 chicken eggs;
• onion;
• can of canned corn;
• 7 tbsp. l. sour cream;
• Art. l. rast. oils;
• 150 ml water;
• 1.5 tbsp. l. Sahara;
• salt.

Let's prepare our salad:

1. We wash the fillet and set it to cook over medium heat. After the water boils, cook the meat for another half hour. Don't forget to salt the water.
2. Peel the onion and cut into half rings.
3. Prepare the pancakes: break the eggs into a bowl and add a little salt. Shake with a fork. Fry the pancakes in a frying pan in vegetable oil on both sides for a minute.
4. We should have about seven pancakes. Stack them and cut them into thin strips.
5. We cut the boiled chicken fillet into strips.
6. Fry the onion for 3-4 minutes.
7. Now we assemble the salad: put the fillet, onion, pancakes and corn together and mix. Season with sour cream. If the salad seems unsalted, add a little salt.

The salad will taste better if it is left to cool in the refrigerator for an hour. Bon appetit!