Eggs are foods with a variety of recipes from boiled to cooked cakes or various dishes. This is a healthy dish and has a small amount of calories in an egg.
1. Calories in chicken eggs
According to the U.S. Department of Agriculture (USDA), in a large egg that has a weight of about 50 grams (g) it contains about 72 calories.
The exact number of calories depends on the size of an egg. Example:
- Small egg (38g): 54 calories
- Medium egg (44g): 63 calories
- Large egg (50g): 72 calories
- Extra large egg (56g): 80 calories
- Egg jumbo (63g): 90 calories
Note that: This is an egg without additional ingredients. When you start adding oil or butter to the pan to fry the eggs or cook together with bacon, sausage or cheese, the calories increase significantly.
2. Nutritional composition in chicken eggs
There are quite large differences in calories between egg whites and egg yolks. The yolk of a large egg contains about 55 calories while the white part contains only 17 calories.
In addition to calories, the egg contains many other nutrients.
Proteins are essential for growth, health and repair of the body. In addition, proteins are also necessary to produce hormones, enzymes and antibodies.
There are 6.28g of protein in a large egg and 3.6g found in egg whites. The recommended nutrition for proteins is 0.8 g of protein per kilogram of body weight.
About half the calories in an egg come from fat. A large egg has less than 5g of fat but is concentrated mainly in the egg yolk. About 1.6g is saturated fat.
Egg yolk contains healthy omega-3 fatty acids. Omega-3 fatty acids help reduce inflammation in the body and reduce the risk of chronic diseases such as heart disease, cancer and arthritis.
An average large egg contains 186 milligrams (mg) of cholesterol. Not all cholesterol is bad because this substance is essential for some important functions in the body. Most people can eat one or two eggs a day without problems with cholesterol levels.
If blood cholesterol levels are high or you have diabetes, you can still eat eggs in moderate quantities (four to six a week) without problems. However, to ensure health, you should not regularly eat other foods high in saturated fats, trans fats or cholesterol.
Eggs contain very little carbohydrates, with only 0.36g in a large egg.
Eggs are an excellent source of B vitamins, especially vitaminS B-2 (riboflavin) and B12 (cobalamin).
Vitamin B-12 is used by the body to create DNA, which is a genetic material in all our cells. Vitamin B-12 also keeps nerves and blood cells healthy, protects against heart disease and prevents ane anemia such as giant red blood cell anemia.
Eggs also contain a fairly good amount of vitamins A,D and E, folate, biotin and choline. Most vitamins in an egg are found in the yolk, with the exception of riboflavin.
Eggs are a source of nutrients rich in selenium, calcium, iodine and phosphorus. Selenium antioxidants help protect the body against damage caused by free radicals present during aging, heart disease and even certain types of cancer.
3. How to eat eggs safely?
Eggs are one of eight foods that regularly cause food allergies. Symptoms of egg allergy that may appear immediately after eating include:
- Urticaria on the face or around the mouth
- Nasal congestion
- Cough or chest pain
- Nausea, cramps and sometimes vomiting
- Anaphylactic shock
Raw eggs are not considered safe to eat. This is due to the risk of salmonella infection. Salmonella poisoning can cause fever, cramps and dehydration. Infants, older adults, pregnant women and those with weakened immune systems are at greater risk for serious complications.
The best way to prevent Salmonella poisoning is to refrigerate the eggs after buying them at the store as soon as you get home and make sure to cook the eggs, at least 160°F before eating. If you eat raw or uncooked chicken eggs, choose sterilized eggs.
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