Calories in Eggs

There are basically vegetarian and non-vegetarian people in the world. However, there are also eggetarians! These people don't eat meat but eat eggs very fondly. Eggs contain many essential nutrients and there are many healthy calories in eggs. Eggs are cheap and easily available. So everybody, in my opinion should be an egg enthusiast! Still not convinced...? Keep reading, to know about eggs calories, eggs nutrition facts and health benefits provided by essential nutrients in eggs.

Calories in Eggs
The calories in egg white are less than the calories in egg yolk. In one large egg, the egg white contains around 17 calories, and the egg yolk contains around 59 calories. The egg white has no cholesterol, no fat and is rich in protein. The egg yellow is high in cholesterol, but has many health benefits. Raw egg contains around 65 calories, though many say it is not very healthy to eat eggs raw. Here is the calorie count for different egg preparations, for serving of 1 large egg.

Preparation	Calories
Omelet with cheese	250
Scotch egg	140
Omelet	128
Scrambled egg	100
Fried egg	92
Hard-boiled egg	76
Poached egg	76

Nutritional Value of Eggs
After reading about eggs calories, let us discuss the nutritional value of eggs. Egg contains around 13 important vitamins and minerals. It also contains two important antioxidants. It is not only affordable but is also a good source of protein. Here are the nutrition facts of eggs, per 100 gram serving.

Nutrient	Daily Value
Calcium	3%
Vitamin B6	3.5%
Zinc	4%
Vitamin A	5%
Vitamin D	5%
Iron	5%
Folate	6%
Pantothenic Acid	7%
Phosphorus	10%
Vitamin B12	11%
Riboflavin	14%
Choline	23%
Selenium	23%

There are two macro-nutrients in eggs, proteins and unsaturated fats. Egg contains around 13% of daily value content of protein. Egg contains 1.9 grams mono-unsaturated fats and 0.68 grams polyunsaturated fats. It also contains 166 micro-grams of antioxidants which are lutein and zeaxanthin.

Health Benefits of Eggs
Given above were the nutritional value of eggs, expressed in percentage of the daily value. There are many nutrients in egg, so now let us look at the health benefits these nutrients in eggs provide.

• Eggs are especially beneficial for children and pregnant women, as they help meet their nutrient requirements.
• It is an excellent source of high quality protein. Protein helps in body building and repairing of muscles and tissues.
• It contains omega-3 essential fatty acids, which are fats that are healthy. Consuming these unsaturated fats helps in bringing down the cholesterol level.
• Eggs contains many essential vitamins and minerals, which help in the maintaining healthy hair and skin.
• There are very few foodstuffs which provide natural vitamin D, and egg is one of them. Vitamin D, with calcium promotes the development of bones and teeth.
• Iron in eggs helps in the production of RBC (red blood cells) and transportation of oxygen in the body.
• The nutrient folate in egg helps in fetal development.
• Vitamin B12 in eggs, aids in proper digestion of food and normal functioning of nerve cells.
• The nutrient choline in eggs, helps to regulate the nervous system, brain and the cardiovascular system.
• The antioxidants in eggs, lutein and zeaxanthin, help in prevention of cancer.
• The antioxidants present in eggs, also promote good eye health.

Eggs are tasty and easy to cook. If you can't even make an omelet, well you can at least boil them and sprinkle some salt and pepper and voila! You will have an energy and nutrient rich breakfast. Eggs are also helpful for people who want to gain weight, and for people who are suffering from various nutrient defeciencies. So keep eating an egg a day and take all the advantage of eggs calories and the health benefits of egg!