You can never go wrong with a healthy egg breakfast dish; eggs are high in protein and offers the body with numerous health benefits.
And if you are keeping track of your caloric intake, then one question that has crossed your mind is the number of calories in a fried egg.
Read on as we expound on the number of calories in an egg, the various health benefits of eating eggs and finally a few meal ideas you can try.
How Many Calories in Eggs?
The number of calories in an egg may differ depending on the size of the egg.
A large fried egg contains about 92 calories, 6.2 grams, 7 grams of fat and about 0.4 grams of carbs.
The department of agriculture in the United States did a study and found that one large raw egg contains about 72 calories.
A smaller egg, on the other hand, has approximately 54 calories while an extra-large egg has about 90 calories.
The number of calories also differ depending on the method of cooking, a medium-size hard-boiled egg has about 78 calories, and a scrambled egg has about 91 calories.
If you are going to cook an egg with butter or oil, then the number will increase.
Regardless, eggs are excellent breakfast meals as they provide you with the required nutrients to keep you healthy as well as enough calories to keep you active for longer.
Another benefit of having eggs or breakfast is you can stay without cravings for more food until the next meal.
Making it possible to control the amount of food you consume in turn, contributing positively to weight maintenance.
The Nutritional Value of a Fried Egg
- Helps in the repair of damaged muscle tissues and the formation of new tissues. Since eggs have high contents of proteins, they are suitable for repairing the body, especially after a workout session.
So the next time you have a busy day planned or a vigorous work out session, why not prepare a simple egg dish.
- Lowers the risk of heart disease and stroke, eggs increase the good cholesterol, also known as high-density lipoprotein. The good cholesterol reduces heart diseases, in turn, reducing any health complications.
- Aids in the functioning and growth of the brain.
The brain requires several nutrients to develop and function normally. Whole eggs have choline a nutrient responsible for building cell membranes and producing molecules in the brain, promoting the proper function of the brain as well as other organs in the body.
Also, the proper functioning of the brain helps women during pregnancy as well as the brain development of the unborn child.
This nutrient also helps in the growth of a child to prevent stunted growth both physically and mentally.
Choline deficiency is fatal, thus adding eggs into your menu an excellent way to prevent you and your loved ones from severe health conditions.
Improve Eye Health
Eggs have components of lutein and zeaxanthin which produce antioxidants used to protect eye cells from excess ultraviolet light.
These properties also prevent degeneration of body cells in addition to protecting the retina.
Eggs are high in vitamin A, which promotes good eye health. One of the leading causes of blindness is the lack of vitamin A.
- Lowers triglycerides.
High levels of triglycerides are associated with cardiovascular diseases; eggs have omega 3 fatty acids which help to reduce the blood levels of triglycerides, consequently promoting a healthier cardiovascular system.
However, it is important to note; not all eggs have high amounts of omega 3, the availability of omega 3 in an egg is determined by what the hens were fed, if the hens feed is rich in omega 3, then the eggs will also contain high amounts of omega 3.
- Reduces the risk of rickets.
Eggs are rich in vitamin D, which aids in the proper development of the bones; this vitamin is vital especially in the first years after a child is born.
But in addition to the eggs, include other foods rich in vitamin D as well as enjoy nature gift by staying under the sun for about 20 to 30 minutes a day.
The best time to enjoy the sun is morning hours and later in the evening hours, avoid noon sun as it may lead to skin diseases.
Egg Dishes You Can Try
Since you now know the numerous health benefits acquired from eating eggs, do not just eat fried or hard-boiled eggs. Try out different cooking methods; here are a few easy dishes you can enjoy with the entire family.
To prepare the spring frittata, you need half a cup of bread cubes, eight eggs, a half cup of milk, one teaspoon of salt, pepper, and chopped thyme. You also need a cup of zucchini and a three-quarter cup of ricotta.
Mix these ingredients and cook under low heat until the bottom sets, to cook completely put the frittata in the oven and cook for about 25 minutes at 325 degrees Fahrenheit. Enjoy a frittata for a brunch date with friends or with your family.
Frittatas are versatile as you can cook using different ingredients; you can try the asparagus-mushroom frittata. Filled with minerals, vitamins, and fiber, the options are limitless, so go ahead and try out what makes your taste buds tickle.
- A smoked-salmon scramble.
In a pan, add a tablespoon of butter under medium-high heat, then add two eggs, salt, chopped chives, pepper and two tablespoons of cheese. Once ready, serve with whole-grain bread and smoked salmon.
Other eggs dishes include cauliflower with eggs; this is a nice dish for dinner or lunch, potato-egg salad, egg burger, or the Italian cloud eggs to mention a few.
You can never go wrong with eggs (Fried Egg Calories), and the good thing about eggs is the ease in cooking the many options and the many nutritional values.
But as you try out that meal that leaves your taste buds yearning for more remember to put into account your caloric intake and always eat a balanced meal.