Crack open the secret to a nutritious breakfast with the answer to one of the most commonly asked questions: How many calories in a boiled egg? Find out the calorie count and get the information you need to make informed choices for your diet.
A boiled egg is a simple, nutritious, and affordable food that is high in protein and low in calories. One large boiled egg contains approximately 78 calories, making it an ideal snack or meal component for people looking to manage their weight or maintain a healthy diet.
It’s also a good source of vitamins and minerals, including vitamin D, vitamin B12, and choline. Whether you’re looking to build muscle, fuel your workout, or simply enjoy a healthy snack, a boiled egg is a great option to add to your diet.
How many calories are in a boiled egg?
A medium-sized boiled egg contains approximately 78 calories, with the majority of the calories coming from the egg’s yolk. A boiled egg is considered to be a low-calorie, high-protein food, making it an excellent addition to a healthy diet.
The yolk contains approximately 55 calories and provides essential nutrients such as vitamins A, D, E, and K, as well as folate and choline. The egg white contains about 17 calories and is a good source of protein. Overall, a boiled egg can be a nutritious and filling snack option for those looking to control their calorie intake and meet their protein needs.
How to count the calories in a boiled egg?
Counting the calories in a boiled egg is relatively simple. The easiest way to do this is by using a food scale to weigh the egg and then referring to a calorie chart or a nutrition tracking app to find the number of calories in the weight of the egg.
Here is a step-by-step process to count the calories in a boiled egg:
- Weigh the boiled egg using a food scale.
- Look up the number of calories in a medium-sized egg (which typically weighs about 50 grams) using a calorie chart or a nutrition tracking app.
- Calculate the number of calories in your egg by multiplying the number of calories in a medium-sized egg by the weight of your egg in grams, and divide by 50 (the weight of a medium-sized egg).
This will give you an accurate estimate of the number of calories in your boiled egg. Remember, the exact calorie count can vary based on factors such as the size and breed of the chicken that laid the egg.
Boiled egg nutrition facts
A boiled egg is a nutritious and low-calorie food that provides a range of essential nutrients. Here are some key nutrition facts about boiled eggs:
- Calories: A medium-sized boiled egg contains approximately 78 calories.
- Protein: Eggs are one of the best sources of high-quality protein. A medium-sized boiled egg contains about 6 grams of protein.
- Fat: A boiled egg contains about 5 grams of fat, with about 2 grams of saturated fat.
- Cholesterol: Eggs are one of the few foods that contain cholesterol. A medium-sized boiled egg contains about 186 milligrams of cholesterol.
- Vitamins and minerals: Boiled eggs are a good source of a number of essential vitamins and minerals, including vitamin A, vitamin D, vitamin E, vitamin K, folate, and choline.
- Omega-3 fatty acids: Eggs from chickens fed a diet enriched with omega-3 fatty acids can contain higher levels of these healthy fats.
- Antioxidants: Eggs contain antioxidants, such as lutein and zeaxanthin, which may help protect the eyes from damage.
Overall, boiled eggs can be a nutritious and filling snack or part of a meal that provides essential nutrients and protein to help meet your daily needs. It is important to keep in mind, however, that eggs contain cholesterol, and people with high levels of cholesterol or a family history of heart disease may need to limit their consumption of eggs and other high-cholesterol foods.
Is a boiled egg healthy?
A boiled egg can be a healthy food choice for many people as part of a balanced diet. Here are some reasons why boiled eggs can be considered healthy:
- High in protein: Boiled eggs are a great source of high-quality protein, which is important for building and repairing tissues in the body.
- Low in calories: A medium-sized boiled egg contains only 78 calories, making it a low-calorie, filling food choice.
- Good source of vitamins and minerals: Boiled eggs are a good source of essential vitamins and minerals, including vitamin A, vitamin D, vitamin E, vitamin K, folate, and choline.
- May improve heart health: Eggs contain antioxidants, such as lutein and zeaxanthin, which may help protect the heart from damage. Additionally, eggs are a good source of choline, a nutrient that has been linked to a reduced risk of heart disease.
However, it’s important to keep in mind that boiled eggs are high in cholesterol, and people with high levels of cholesterol or a family history of heart disease may need to limit their consumption of eggs and other high-cholesterol foods. Additionally, boiled eggs are not recommended for people with an egg allergy.
How to include boiled eggs in a diet plan
Boiled eggs can be a nutritious and convenient food to include in a diet plan. Here are some ways to include boiled eggs in your diet:
- As a snack: Boiled eggs make a great snack, as they are low in calories and high in protein. You can keep boiled eggs in your fridge for a quick and easy snack on the go.
- In salads: Boiled eggs can be sliced and added to salads for a protein boost. This makes for a filling and nutritious meal.
- In sandwiches: Boiled eggs can be used as a protein source in sandwiches, either sliced or mashed with mayonnaise.
- As a breakfast food: Boiled eggs can be a great breakfast food, as they are easy to prepare and provide a good source of protein to start your day.
- In egg salad: Boiled eggs can be mashed with mayonnaise, Dijon mustard, and spices to make egg salad. This can be served on whole grain bread or crackers for a healthy and filling meal.
It’s important to keep in mind that although boiled eggs can be a healthy food choice, they are high in cholesterol and may not be suitable for everyone. Additionally, eggs should be stored and handled properly to prevent foodborne illness.
How many calories in a boiled egg white?
A boiled egg white contains approximately 17 calories. Compared to the yolk, the egg white is low in calories and fat but still provides a good source of protein. In fact, the egg white contains most of the egg’s protein, with about 4 grams of protein per egg white.
Eating just the egg white can be a good option for those looking to reduce their calorie and fat intake, but it is important to keep in mind that the yolk also contains many essential nutrients, such as vitamins A, D, and E, as well as choline, an important nutrient for brain health.
Overall, incorporating both egg white and yolk into your diet can be a nutritious way to meet your daily protein and nutrient needs, as long as it is part of a balanced diet and in moderation.
How many calories in boiled egg yolk?
A boiled egg yolk contains approximately 55 calories. While the egg yolk is high in calories, it is also an important source of nutrients, such as vitamins A, D, and E, as well as choline, which is important for brain health.
The yolk also contains healthy fats, including monounsaturated and polyunsaturated fats, which can help to lower bad cholesterol levels and improve heart health.
However, it is important to keep in mind that the yolk is also high in cholesterol, and people with high levels of cholesterol or a family history of heart disease may need to limit their consumption of yolks and other high-cholesterol foods.
Boiled eggs compared to other breakfast options in terms of calories
When compared to other common breakfast options, boiled eggs tend to be lower in calories. Here are a few examples:
- Boiled eggs vs. bagel with cream cheese: A medium-sized boiled egg contains 78 calories, while a plain bagel with 2 tablespoons of cream cheese contains approximately 300 calories.
- Boiled eggs vs. pancakes with syrup: Two medium-sized boiled eggs contain approximately 156 calories, while 2 pancakes with syrup contain approximately 400 calories.
- Boiled eggs vs. cereal with milk: A medium-sized boiled egg contains 78 calories, while a 1-cup serving of cereal with 1 cup of milk contains approximately 200-300 calories.
It’s important to note that the calorie count for these breakfast options will vary depending on the size and type of food, as well as the specific ingredients used. Additionally, the nutritional value of different breakfast options can vary, with some options providing more protein, fiber, and nutrients than others.
How does boiling affect the calorie count in eggs?
Boiling does not significantly affect the calorie count in eggs. Regardless of the cooking method, the calorie content of an egg remains relatively consistent.
The calorie count in an egg comes from the protein, fat, and carbohydrates it contains. The protein and fat content in eggs is not affected by boiling, which means the calorie count remains the same. However, the way that eggs are prepared can affect the calorie count in a meal.
Boiled egg recipes for low-calorie diets
Here are three low-calorie boiled egg recipes that can be a healthy addition to a low-calorie diet:
- Deviled Eggs: Boil 6 eggs, peel, and slice in half. Remove the yolks and mix with 1 tablespoon of plain Greek yogurt, 1 teaspoon of Dijon mustard, 1 teaspoon of apple cider vinegar, salt, and pepper to taste. Spoon the mixture back into the egg whites.
- Egg Salad: Boil 6 eggs, peel and chop. Mix with 1/4 cup of plain Greek yogurt, 1 tablespoon of Dijon mustard, 1/4 cup of diced celery, 1/4 cup of diced onion, salt, and pepper to taste. Serve on whole grain bread or lettuce leaves.
- Egg and Avocado Toast: Boil 2 eggs, peel and chop. Serve on whole grain toast with 1/2 an avocado, mashed and seasoned with salt and pepper to taste.
These recipes are a great way to enjoy the nutritious benefits of eggs while keeping the calorie count low. Additionally, incorporating healthy, low-calorie ingredients such as Greek yogurt, avocado, and whole grain bread can help to round out the meal and provide additional nutrients.
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Boiled eggs and their role in a balanced and healthy diet
Boiled eggs can play an important role in a balanced and healthy diet. Eggs are a nutrient-dense food, meaning they are high in essential vitamins, minerals, and nutrients despite being low in calories. Here are some of the benefits of including boiled eggs in a balanced and healthy diet:
- Protein: Eggs are a high-quality source of protein, which is essential for building and repairing muscle, maintaining a healthy metabolism, and supporting overall health.
- Nutrients: Eggs are a rich source of vitamins and minerals, including vitamins B12, D, and E, and minerals like choline, iron, and selenium.
- Healthy fats: Eggs contain healthy unsaturated fats, which help to support heart health and lower cholesterol levels.
- Satiety: Eggs are a filling food that can help to regulate appetite, making them a great option for people trying to maintain a healthy weight.
- Convenience: Boiled eggs are an easy and convenient food option, making them a great choice for people with busy schedules who want to eat a healthy meal on the go.
Conclusion
On this page, you will get to learn how many calories in a boiled egg. a boiled egg contains approximately 78 calories, with the majority of those calories coming from protein and healthy unsaturated fats. The calorie count in a boiled egg does not vary significantly based on the method of boiling, but the way that eggs are prepared and served can affect the calorie count of a meal.
Boiled eggs can be a nutritious addition to a balanced and healthy diet, providing high-quality protein, essential vitamins and minerals, and healthy fats. However, it is important to remember to balance meals with other healthy food options and to keep portion sizes in mind in order to maintain a healthy weight and overall wellness.