Egg Nutritional Value and Health Benefits

What is the composition of the yolk and white of a chicken egg. What is the calorie content of this product, prepared in different ways.

A chicken egg is an element of the human diet that has the following features:

• asymmetrical oval shape;
• the presence of yolk and white inside;
• shell.

The idea of ​​raising chickens for eggs and meat appeared more than 10 thousand years ago in Southeast Asia and China. Today, hundreds of thousands of farms in the world are engaged in breeding these animals. Popular breeds are those that lay brown, white and light beige eggs. Before sale, the product is labeled taking into account the category and shelf life. Interestingly, some manufacturers supply eggs with a yellow color, two yolks, or with additional elements (iodine, selenium). What are the features of the composition of a chicken egg and what is the calorie content of the product, taking into account the specifics of preparation?

Types of eggs and their calorie content

The popularity of the product is explained by its high taste characteristics and benefits for the body. In modern cooking, there are dozens of options for their preparation - from modest fried eggs to masterpieces of confectionery art.

Photo: adayinthekitchen.com

Eggs are easy to digest, and their chemical composition is rich in valuable elements and vitamins. This is one of the few components of the diet that is absorbed in almost 100% volume.

Several types of eggs are in demand among consumers:

1. Chicken is a classic of the genre and a hit in the budget consumer basket. The nutritional value of 1 chicken egg in nutrition is equal to 100 g of meat. They are found with white and brown shells. The color of the shell matches the chicken's plumage. The average weight of 1 piece is 70 g.
2. Quail eggs occupy 2nd place in terms of prevalence. They are fattier than chicken, but less allergenic. They are considered an environmentally friendly product, since poultry requires careful treatment and a thoughtful menu of harmless “chemicals”. The small egg is protected by a speckled shell and weighs about 17 g.
3. Goose egg is a product with an expressive taste and powerful antioxidant properties. It is useful for strengthening the immune system and is actively used in cooking. Sold only at farmers' markets. The average weight of 1 copy is 200 g.
4. Turkey eggs are similar in appearance and nutritional value to their chicken counterparts. The main difference is the higher fat content. Turkeys lay few eggs and seasonally, so their eggs are purchased individually by contacting the farmer-breeder. Weight of 1 piece – 70-72 g.
5. Ostrich eggs are large exotic specimens. Giant size and bright taste are their key features. The weight of eggs depends on the breed of ostrich. A common indicator is 1600 g.

One ostrich egg can feed a company of 10 people.

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1. Egg powder, or melange (from the French mélange - mixture) - dried and crushed whites and yolks of ordinary eggs. It is used for preparing dishes - omelettes, pastries, cutlets. The advantages of dry mixture over fresh eggs are a long shelf life and the absence of pathogenic microbes. During the processing process, whites and yolks are pasteurized.

Let’s figure out which egg is better, quail or chicken, together with Elena Malysheva in the program “Live Healthy.”

The energy value of eggs varies. The large size of the bird does not guarantee a high calorie content of the product. This is noticeable when comparing the calorie content per 100 grams and per 1 raw egg :

The number of calories consumed will depend on the amount of egg mass eaten. We invite you to familiarize yourself with the egg diet, which is good for your figure, health, and is suitable for people with diabetes.

Compound. Calorie content of protein and yolk

The exact content of proteins, fats and carbohydrates depends on the weight of the egg. Average values ​​in grams:

White and yolk differ in composition and have different calorie content.

Photo: lifealth.com

Liquid protein takes up most of the egg (about 60%). The name of the component gives a clear idea of ​​its composition. Egg white (protein) is a complex of compounds of the same name mixed with water that determine the nutritional value of the product. In the human body, protein performs a construction function and ensures the development of muscle tissue.

Egg protein contains a minimum of fat and has a low calorie content - 25 Kcal per 1 piece, or 60 Kcal per 100 g.

The yolk is half the size of the white. It contains more fat and has high energy value. The average calorie content of 1 piece is 75 Kcal, per 100 g – 375 Kcal.

The central part of the egg is a cluster of useful components. The composition of the yolk includes vitamins A, D, E, B, folic and nicotinic acid.

Among mineral substances, phosphorus and iron lead in quantity. Potassium, magnesium, calcium, zinc, and iodine are present in smaller volumes.

The uniqueness of eggs is explained by the presence of lecithin and niacin. These substances reduce the activity of bad cholesterol in the yolk and make the composition of the product as balanced as possible.

Beneficial features

The rich mineral composition of proteins and yolks explains their high nutritional value.

Egg protein is essential for muscle development and recovery.

Photo: toptengama.com

Due to their high content of vitamin A, phosphorus and iron, eggs help strengthen bones and teeth, increase the strength and elasticity of hair and nails.

Folic acid is responsible for the normal development of the fetus during pregnancy.

Vitamins D and E strengthen the immune system. Leticin and niacin reduce the risk of developing cancer and cardiovascular diseases, and prevent the accumulation of cholesterol on the walls of blood vessels.

B vitamins support performance, activate metabolic processes, and have a beneficial effect on the nervous system and mental activity.

Possible harm

The negative impact of eggs manifests itself in the case of their excessive and inattentive consumption. Things to consider:

1. Protein-rich foods increase the load on the kidneys and liver. Excessive eating of eggs can disrupt the functioning of internal organs.
2. The high cholesterol content in the yolk is the main argument against eggs. Nutritionists agree with them on this issue. Useful lecithin will not relieve problems in case of excessive consumption of the product. Excess cholesterol is fraught with slagging of blood vessels and impaired cardiac function.
3. The disease salmonellosis threatens lovers of raw eggs. Poultry products are a common source of contamination with dangerous bacteria. Their entry into the human body is fraught with blood poisoning and severe digestive upset.

In this video from the “Live Healthy” program, together with Elena Malysheva and her team of doctors, you will learn in what form it is better to eat eggs and why, how they are useful for our body.

Thermal cooking of eggs is a guarantee of the safety of the product purchased at retail outlets.

Harmful properties

Despite the high biological value, the product is not recommended to be abused. The safe daily intake is 2 yolks for women and 4 for men. In this case, they will enrich the body with useful components without causing harm to health. If you exceed these indicators, the risk of weight gain and obesity increases.

Remember, yolks contain a lot of fat and cholesterol, an excess of which can lead to problems with the cardiovascular system. In addition, eggs can be contaminated with a dangerous microbe - salmonella, which causes an acute infectious disease. This condition is accompanied by disruption of the gastrointestinal tract and blood circulation, which causes cold hands and feet, decreased blood pressure, increased body temperature, intense vomiting, and loose, watery stools up to 10-20 times a day. Diarrhea leads to dehydration.

In case of loss of 10% of the moisture contained in tissues and organs, hypovolemic shock develops. With a further increase in this indicator and reaching the 20% mark, irreversible processes occur and the patient dies. If left untreated, salmonellosis causes severe complications: it disrupts the functioning of the kidneys and heart muscle, causes vascular collapse, and provokes the progression of purulent pathologies such as peritonitis and abscess.

For people with cholelithiasis, yolk is contraindicated because it can cause spasms, colic, and exacerbation of the disease. In addition, eggs should be excluded from the diet of allergy sufferers, since the protein contains aggressive components - ovalbumin and ovomucoid, which are not destroyed even during heat treatment.

It is believed that quail product is safer than chicken product, but this is a myth. Partridge eggs also contain ovomucoid.

Interestingly, allergies to yolk are much less common than to whites, since the yellow fraction allergen is neutralized under the influence of high temperatures.

Consumption rate

The recommended amount of proteins and yolks in the diet depends on the age and health status of the person.

Adult men and women can eat 1-2 eggs per day. If you have high cholesterol or blood sugar, your diet should be limited to 2 pieces per week.

Eggs can be included in the menu for children over 1 year of age. At this age, a child can eat 1 yolk per week. Protein is a strong allergen, so it should not be offered to children under 3 years of age.

By the age of 5, a child’s diet can include up to 5 pieces per week.

Allergic reaction

Cases of allergies most often occur in children. Egg white intolerance is common, but fortunately most children get over it by age five. Symptoms include nausea, vomiting, nasal congestion, itching, dizziness, fainting, and in some cases, anaphylactic shock.

People with an egg white allergy should carefully study the ingredients of products, as eggs are one of the most used ingredients in many of them. Some elements of egg white are even added to vaccinations.

Calorie content of fried and boiled eggs

Cooking ensures easy digestion of food and maximum absorption of beneficial components.

Calorie content depends on the chosen cooking method. The nutritional value is affected by the duration of heat treatment and the list of ingredients involved in the recipe.

Boiled whites and yolks contain fewer calories than raw eggs. The longer the heat treatment, the lower their energy value.

The calorie content of fried eggs in the form of fried eggs or omelettes depends on the fat content of the oil and additives: milk, cheese, smoked meats, mushrooms, vegetables.

Photo: bbc.com

Average energy values ​​per 1 serving of 2 eggs:

Protecting hair health

Egg yolk is a storehouse of useful nutrients that strengthen and restore the structure of hair strands, stimulate their growth, get rid of dandruff, and prevent hair loss. Masks and shampoos based on it refresh and tone hair, making it elastic, smooth and shiny.

For cosmetic purposes, use the yolk of fresh eggs, preferably homemade. It is suitable for nourishing all hair types. However, keep in mind that the product dries quickly in the air, so it will take time to wash it off your hair. In addition, the yolk has a characteristic odor that can be easily removed after rinsing the hair with water.

When using egg masks, it is recommended to cover your head with polyethylene; this will slow down their drying and simplify the rinsing procedure.

To achieve a lasting, noticeable result, hair treatments using yolk are recommended to be carried out at least 2-3 times a week. Shampoo and masks are applied to damp hair with light movements, gently massaging the scalp. The medicinal composition is left for 3 – 15 minutes, after which it is washed off. To restore natural strength and shine, curls are rinsed with an acidified composition no more than 2 times every 7 days. To do this, add 15 ml of lemon juice or apple cider vinegar to 1000 ml of water. Excess moisture is removed with a cotton towel and dried naturally. Under no circumstances should you use a hairdryer after the procedure. Hot air can damage your hair, making it dry and brittle.

Traditional recipes:

1. Shampoo for strengthening hair. Ingredients: 10 ml purified water, 2 egg yolks, 3 drops of pine essential oil.
2. Composition for moisturizing and nourishing dry, weakened hair. Ingredients: 5 ml beer, 1 egg yolk, 15 ml baby shampoo.
3. Hair loss remedy. Components of the medicinal mixture: 60 ml carrot juice, 1 egg yolk, 15 ml lemon juice, 15 ml vegetable oil.
4. Nourishing mask. Ingredients: avocado pulp puree, 1 egg yolk.
5. Mask for hair growth. Ingredients: 15 ml burdock oil, 5 ml cognac, 2 egg yolks, 15 ml castor oil, 30 ml honey, 20 g yeast. The prepared mass is placed in a water bath, after the composition becomes warm, it is distributed from the roots to the ends of the hair. The head is insulated with a plastic bag and a terry towel. Unlike previous products, the mask is kept for 1.5 hours, after which it is washed off with warm water.

In addition to hair care, yolk is used in the cosmetics industry to nourish and moisturize dry dermis. In this case, the combination of the yellow fraction of the egg with olive oil is considered a win-win option, ensuring maximum absorption of nutrients and moisturizing the skin. To improve skin tone, the yolk is mixed with fruit or vegetable puree.

Those with dry skin should never use formulations with citrus fruits containing aggressive acids, as they intensely tighten pores, cause irritation, and aggravate the existing problem.

Calorie content of egg dishes

The product is in demand internationally. “Egg” recipes are found in many national cuisines and represent a wide range of dishes - from breakfasts and salads to hot dishes and baked goods.

Photo: instructables.com

In cold appetizers, boiled whites and yolks are combined with sauces, vegetables, meat and fish ingredients. Egg salad will be a light or hearty dinner and will decorate the holiday table.

Thanks to the addition of eggs, soups and cabbage soup acquire richness and thickness. Sometimes the egg mixture is added to the broth in liquid form. In other cases, chopped boiled whites and yolks are poured into the finished soup and act as a decorative element.

The main hot dishes are European casseroles, Russian stuffed “nests” of vegetables and meat. The star of Caucasian cooking is Adjarian khachapuri, golden-brown bread cakes with cheese and an egg “core.”

In confectionery, a boiled egg serves as a filling for pies. Protein is the main ingredient for airy meringues. Croutons dipped in egg are a breakfast favorite for both adults and children.

In drinks, the egg mixture acts as a natural thickener and is an alternative to dairy additives.

Kaisermelange (“imperial mixture”) is a type of Viennese coffee with loose yolk and honey.

Popular options for dishes with added eggs and their energy value:

Eggs in dietary nutrition

The high nutritional value of eggs with a low calorie content determines their full presence in a healthy diet.

This is a common component of a diet menu for weight loss. They help avoid nutritional deficiencies under dietary restrictions. The product provides a feeling of fullness for a long time and helps you survive until your next meal without unhealthy snacks. We invite you to learn about the Maggi diet, in which the main component is egg.

In a diet aimed at weight loss, eggs can be present in several forms:

• Boiled whites and yolks.
• Fried egg made without oil.
• Omelette with 1% fat milk.

Flour dishes and confectionery products with added eggs should be excluded. They are saturated with sugar and fast carbohydrates, which quickly settle on the body in the form of fat deposits.

When losing weight, it is important to monitor the amount of fat in your diet. The norm is about 1 g of fat per 1 kg of weight; when losing weight, it can be reduced to 0.7-0.9 g per kg of body. There is no point in cutting back any more, it will no longer be good for your health.

Avoiding yolks will reduce the fat and calorie content of eggs to a minimum. Boiled proteins serve as a light dinner. Protein omelet without yolks is a dietary breakfast. Athletes often eat omelette without proteins during the so-called “cutting” period: during the period when they want to reduce the percentage of fat so that the muscles look more prominent. By the way, we have articles on drying for men and women.

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A good side dish is green salad, peppers, broccoli, asparagus. These vegetables are rich in fiber, which helps quickly remove egg cholesterol from the body.

How to select and store

The characteristics are subject to the requirements of state standards. The shells of eggs that go on sale must be marked with letters and numbers. What does it mean?

• The letter designations “D” or “C” indicate the “age” of the product. “D” (dietary) - those that ended up on the counter within the first 7 days from the date of production. Such products can be purchased in the immediate vicinity of the production site. “C” (table eggs) are sold everywhere.

The degree of freshness is the main difference between products of categories “D” and “C”. Dietary eggs “older” than 7 days mechanically pass into the category of table eggs.

Photo: gulfnews.com

• Digital marking indicates mass. The higher the number, the lighter and smaller the egg. Selected product C0 (weight from 65 to 74.9 g) is heavier and larger than C1 (category 1 weighing 55-64.9 g). Large specimens weighing more than 75 g are marked with the letter “B” and belong to the highest category.

The taste and quality of eggs do not depend on their size and shell color.

In the store you should pay attention to 2 points:

1. Date of manufacture. Eggs remain fresh for 25 days when stored at room temperature and 120 days when stored in the refrigerator.
2. Manufacturer's address. The closer the manufacturing site is to the sales center, the better.

At home, eggs should be stored away from substances with strong odors. The optimal temperature is from 0 to 5°C.

You will learn about the freshness of eggs and beneficial properties from this talk show “About the Most Important Thing” with Sergei Agapkin and Doctor of Medical Sciences, leading researcher, professor of the Federal State Budgetary Institution of Science “Federal Research Center for Nutrition and Biotechnology”, doctor of the highest category, Alla Vladimirovna Pogozheva.

Bacteria

If cholesterol is not such a terrible thing in a chicken egg, then the possibility of ingesting salmonella along with this product is truly terrifying. Through the shell it can enter the egg at different stages of the formation and consumption of this product. Salmonella causes real harm to the body, but there are ways to protect yourself from it:

1. Do not eat eggs that have been cooked for less than 5 minutes.
2. Do not wash eggs before putting them in the refrigerator, so as not to remove the protective film, without which the risk of salmonella entering the egg increases. This should be done immediately before cooking.
3. Throw away eggs with cracked shells and do not store them in the refrigerator for long periods of time.