Eggs aren’t high in calories. An egg has only 74 calories. In fact, eggs support weight loss, due to their high satiating effect.
How many calories in an egg?
Eggs aren’t high in calories. In fact, a large egg (50 g) contains only 74 calories. Most calories are found in the yolk. Yolk has about 56 calories, while the white of an egg has 18 calories.[1]
So, two boiled eggs contain almost 150 calories, while boiled 3 eggs contain about 220 calories.
Most calories of egg come from fat
Eggs are rich in protein and fat. A large egg contains about 6.2 g of protein and 5 g of fat. Therefore, about 25 calories of an egg come from protein and 45 calories come from fat. In other words, about 60% of calories of an egg come from fat.
Moreover, an egg contains 1.8 g of monounsaturated and 0.9 g of polyunsaturated fatty acids. These types of fat are beneficial for health when consumed in moderation.
But, eggs are high in saturated fatty acids as well. An egg contains about 1.6 g of saturated fatty acids. The American Heart Association recommends consuming no more than 13 g of saturated fats per day. High intakes may raise cholesterol and increase the risk of heart disease and stroke.[2]
Hence, just an egg contains 12% and a 3-egg omelet contains 37% of the maximum recommended daily intake of saturated fat, respectively. So, we can consume eggs regularly, only if we avoid other foods high in saturated fats. Animal-based foods are the main dietary sources of saturated fats.
In addition, eggs are among the richest foods in cholesterol.
On the other hand, eggs contain negligible amounts of carbs, like as sugar, starch, or fiber.
Calories depend on cooking method
Cooking method can significantly increase the calorie content of a meal.
Boiled and poached eggs are the best for losing weight. They have no extra calories. 3 large eggs contain only 220 calories.
But, other recipes use fat for cooking. Butter and all vegetable oils are particularly high in calories. After all, they’re 100% fat. 1 g of fat has 9 calories, while 1 g of protein or carbohydrate has only 4 calories! Just a tbsp of any vegetable oil has about 125 calories!
Moreover, many people eat eggs with cheese, sauces, bacon, and white bread, which is low in fiber. These foods are particularly high in calories. They can significantly increase the calorie content of a meal.
A typical 3-egg omelet contains about 350 calories! 220 calories come from eggs and the rest from the added vegetable oil, or butter.
If you add cheese, an omelet may have more than 600 calories. Furthermore, an omelet with bacon could exceed 1,000 calories! A serving of bacon has 760 calories.[3]
Should I eat eggs regularly?
Certainly, eggs have a superior nutritional value. First, an egg has more than 6 g of high-quality protein. Foods high in protein and fiber tend to keep us full for a long time.
Moreover, eggs are excellent dietary sources of choline, vitamin A, vitamin B12, vitamin D, and omega-3 fatty acids!
Also, eggs contain decent amounts of zinc, iron, calcium, and lecithin.
Can I lose weight eating eggs?
Consuming eggs in moderation can help you lose weight! Eggs per se are low in calories. Furthermore, they’re a very satiating food. But, we should consume reasonable amounts, as they’re high in cholesterol and saturated fats.
As a rule of thumb, active people who follow a healthy, plant-based diet, low in saturated fats, can eat more eggs than people who follow a sedentary life and consume too many animal-based foods.
What’s the best time to eat eggs for weight loss?
Certainly, the best time to eat eggs in order to lose weight is in the morning. Eggs have a high satiating effect. They keep us full for much longer, as compared with other typical foods for breakfast, such as cereal, or bakery products.[4,5]
Hence, eating eggs for breakfast helps consume fewer total calories throughout the day!
Also, a great time to consume eggs is at lunch. They could reduce cravings for snacks between meals. Consuming fewer calories than we burn in a day is essential for weight loss.[6]
Above all, you should eat only boiled or poached eggs. Other cooking methods add many calories, due to fat use.
