Boiled or fried eggs are one of the common breakfast or snack options in our country. This product is included in almost all diets, the diet of clinical nutrition, with their help lose extra pounds or gain muscle mass. But is it always possible to afford such a meal and how many calories are in a fried egg? Let's try to figure out how healthy and nutritious this dish is.
Material Content:
Chemical composition and nutritional value
Everyone knows about the high cholesterol in the egg yolk, since this substance is contraindicated in people with a diagnosis of atherosclerosis. Therefore, more recently, they tried to exclude this product from the diet of some patients.
But in addition to harmful substances, eggs are rich in vitamins, macro- and microelements, among which:
- vitamins A, B1, B2, B3, B4, B5, B6, B9, B12, D and D3, E, K, beta-carotene;
- minerals - K (potassium), Ca (calcium), Fe (iron), Mg (magnesium), P (phosphorus), Na (sodium), Zn (zinc), Cu (copper), Mn (manganese), Se ( selenium) and F (fluorine).
In addition, it is an indispensable source of animal protein, which is very well absorbed by the human body. From this product we can also get folic acid, biotin, choline, amino acids (methionine, leucine).
By consuming just one egg a day, you can get all of these valuable substances in a balanced combination. And if you eat a few pieces a day without yolk, you can dial the daily intake of protein.
Calorie content and BJU in a fried egg
Typically, the calorific value and the content of proteins, fats and carbohydrates (BJU) is indicated based on the calculation per 100 g of product. To find out how many calories are in one fried egg, you need to pay attention to the product category when buying it in a store.
- highest category "B" - weight 1 pc. the product is more than 75 g;
- perfect egg "O" - 65-75 g;
- the first category "1" - 55-65 g;
- the second "2" - 45-55 g;
- the third "3" - 35-45 g.
If this is not possible, you can approximately calculate the weight: one large egg weighs about 70 g, small - from 40 to 50 g.
In the following table, you can study in detail the values of KBZHU per 100 g of finished eggs, depending on the method of preparation:
| Product | Calories, kcal | Proteins, gr | Fats, gr | Carbohydrates, gr |
|---|---|---|---|---|
| Fried eggs | 175,0 | 14,6 | 13,0 | 0,7 |
| Egg fried in oil (vegetable) | 179,0 | 11,0 | 12,0 | 0,7 |
| Egg fried in butter | 275,0 | 10,0 | 26,0 | 0,7 |
| Fried eggs | 128,0 | 6,2 | 10,0 | 2,3 |
| Scrambled eggs with sausage | 198,0 | 12,2 | 16,0 | 0,9 |
Of course, the energy value of a fried egg is much more than raw or boiled, but do not be afraid of the numbers in the table. In order to get the KBLU of one unit of the product, you need to multiply these values by its weight. Fans who eat omelet for breakfast should consider the nutritional value of milk and other products used to prepare it.
Daily intake
According to studies, 100 g of fried eggs contains protein and fats, in an amount equal to 18% of the daily intake, and the content of some vitamins and minerals is more than 50%.
The table presents data on the amount and proportion in the daily diet of all fat-soluble, water-soluble vitamins, micro and macro elements contained in the product:
| Vitamins | Content | The share of the daily norm,% | Minerals | Content | The share of the daily norm,% |
|---|---|---|---|---|---|
| BUT | 219.0 mcg | 24,3 | Ca (calcium) | 62.0 mg | 6,2 |
| B1 | 0.066 mg | 3,7 | Fe (iron) | 1.9 mg | 18,9 |
| B2 | 0.44 mg | 38,1 | Mg (magnesium) | 13.0 mg | 3,3 |
| B3 | 0.1 mg | 0,5 | P (phosphorus) | 215.0 mg | 30,7 |
| B4 | 320 mg | 63,4 | K (potassium) | 152.0 mg | 3,2 |
| B5 | 1.7 mg | 33,2 | Na (sodium) | 207.0 mg | 15,9 |
| B6 | 0.2 mg | 14,2 | Zn (zinc) | 1.4 mg | 12,6 |
| B9 | 51.0 mcg | 13,0 | Cu (copper) | 0.1 mg | 8,7 |
| B12 | 1.0 mcg | 40,0 | Mn (Manganese) | 0.05 mg | 1,3 |
| D | 2.2 mcg | 14,7 | Se (selenium) | 33.1 mcg | 60,2 |
| D3 | 2.2 mcg | 13,5 | F (fluorine) | 1.2 mcg | 0,06 |
| E | 1.3 mg | 9,0 | |||
| K | 5.6 mcg | 4,7 | |||
| beta carotene | 35.0 mcg | 0,7 |
The content of minerals and vitamins may vary depending on the method of preparation of the egg dish, since some of them are destroyed by heat treatment.
The benefits and harms of the product
Despite the fact that fried eggs are not recommended to eat if you want to lose weight, do not completely exclude them from your menu. The calorie content of a chicken egg is not so great as to give up your favorite dish at all.
Fried eggs can really harm the figure and contribute to weight gain, but only when combined with animal fats (butter, bacon, sausage). Those who monitor the weight are advised to cook a dish with herbs and vegetables.
The cholesterol content in this product is fully compensated by the lecithin present in it. This substance is able to prevent the formation of plaques on the walls of blood vessels, so the egg eaten does not harm ordinary people. Limit their use is only to those who already have high blood cholesterol levels.
The benefit of fried or boiled eggs is their mineral composition. Some of the vitamins and minerals necessary for good functioning of the body can also be obtained in sufficient quantities only from this product. In addition, egg white can completely replace the protein obtained by a person from meat or milk.
Having learned about the calorie content and BJU of a fried egg, everyone must decide for himself: how often and in what quantities this dish can be consumed. If you can’t refuse fried at all, it is better to use a frying pan with a non-stick coating to cook it and exclude the use of vegetable and animal oils. Then the dish will retain maximum taste and benefits.
