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Egg Calories, Nutrition, and Health Benefits
Eggs are one of the most nutrient-dense foods available, packed with high-quality protein, essential vitamins, and healthy fats.
Whether you're looking to lose weight, build muscle, or improve your overall health, eggs can be a valuable addition to your diet.
In this blog, we’ll explore egg calories, nutrition, and health benefits while discussing how the Hint app can help you track your diet efficiently.
Egg Calories: How Many Calories in an Egg?
The calorie content of eggs varies based on their size, quantity, and cooking method. Here’s a breakdown of the different types of eggs:
| Raw Egg Size (in grams) | Small piece (30 grams) | Medium piece (40 grams) | Large piece (50 grams) |
|---|---|---|---|
| 1 Egg Calories (kcal) | 41 | 54 | 68 |
| 2 Eggs Calories (kcal) | 81 | 108 | 136 |
| 3 Eggs Calories (kcal) | 122 | 163 | 203 |
| 4 Eggs Calories (kcal) | 163 | 217 | 271 |
| 5 Eggs Calories (kcal) | 203 | 271 | 339 |
| 6 Eggs Calories (kcal) | 244 | 325 | 407 |
| 7 Eggs Calories (kcal) | 285 | 380 | 474 |
| 8 Eggs Calories (kcal) | 325 | 434 | 542 |
| 9 Eggs Calories (kcal) | 366 | 488 | 610 |
| 10 Eggs Calories (kcal) | 407 | 542 | 678 |
Unlike other cooking methods, the calorie value of an egg does not significantly change after boiling.
A boiled egg has almost the same calories as a raw egg because cooking does not add or remove any macronutrients. Here is a breakdown of boiled egg calories for your convenience.
| Boiled Egg Size (in grams) | Small piece (30 grams) | Medium piece (40 grams) | Large piece (50 grams) |
|---|---|---|---|
| 1 Boiled Egg Calories (kcal) | 41 | 54 | 68 |
| 2 Boiled Egg Calories (kcal) | 81 | 108 | 136 |
| 3 Boiled Egg Calories (kcal) | 122 | 163 | 203 |
| 4 Boiled Egg Calories (kcal) | 163 | 217 | 271 |
| 5 Boiled Egg Calories (kcal) | 203 | 271 | 339 |
| 6 Boiled Egg Calories (kcal) | 244 | 325 | 407 |
Eggs are naturally low in calories and rich in nutrients, making them ideal for weight management and muscle gain.
Boiled egg whites are the most favored form of egg consumed by someone aspiring to gain muscle and burn fat due to its low calorie and high protein content. Here is a breakdown of egg white calories by serving size and quantity.
| Egg White Size (in grams) | Small piece (30 grams) | Medium piece (40 grams) | Large piece (50 grams) |
|---|---|---|---|
| 1 Egg White Calories (kcal) | 16 | 21 | 26 |
| 2 Egg White Calories (kcal) | 31 | 41 | 52 |
| 3 Egg White Calories (kcal) | 47 | 62 | 78 |
| 4 Egg White Calories (kcal) | 62 | 83 | 104 |
| 5 Egg White Calories (kcal) | 78 | 104 | 130 |
| 6 Egg White Calories (kcal) | 93 | 124 | 156 |
Egg Nutrition: What’s Inside an Egg?
Eggs are a powerhouse of essential nutrients. Here’s the nutritional breakdown of a large egg (50g):
- Calories: 68 kcal
- Protein in 1 Egg: 6.6 g
- Egg Protein Per 100g: 13.2 g
- Fat: 4.6 g
- Saturated Fat: 1.5 g
- Cholesterol: 183 mg
- Carbohydrates: 0.0 g
Egg yolks are rich in choline, vitamin D, and essential fatty acids, whereas egg whites provide pure protein with minimal calories. The Hint app helps you track your daily egg consumption and ensures you meet your macronutrient targets.
Protein in Eggs: How Much Protein in 1 Egg?
Eggs are one of the best sources of high-quality protein. Here’s how much protein you get in different types of eggs:
| Raw Egg Size (in grams) | Small piece (30 grams) | Medium piece (40 grams) | Large piece (50 grams) |
|---|---|---|---|
| 1 Egg Protein (grams) | 4 | 5.3 | 6.6 |
| 2 Eggs Protein (grams) | 8 | 10.6 | 13.3 |
| 3 Eggs Protein (grams) | 12 | 15.9 | 19.9 |
| 4 Eggs Protein (grams) | 15.9 | 21.2 | 26.6 |
| 5 Eggs Protein (grams) | 19.9 | 26.6 | 33.2 |
| 6 Eggs Protein (grams) | 23.9 | 31.9 | 39.8 |
| 7 Eggs Protein (grams) | 27.9 | 37.2 | 46.5 |
| 8 Eggs Protein (grams) | 31.9 | 42.5 | 53.1 |
| 9 Eggs Protein (grams) | 35.9 | 47.8 | 59.8 |
| 10 Eggs Protein (grams) | 39.8 | 53.1 | 66.4 |
A boiled egg has almost the same amount of protein as a raw egg because boiling does not add or remove any macronutrients. Here is a breakdown of the quantity of boiled egg protein for your convenience.
| Boiled Egg Size (in grams) | Small piece (30 grams) | Medium piece (40 grams) | Large piece (50 grams) |
|---|---|---|---|
| 1 Boiled Egg Protein (grams) | 4 | 5.3 | 6.6 |
| 2 Boiled Egg Protein (grams) | 8 | 10.6 | 13.3 |
| 3 Boiled Egg Protein (grams) | 12 | 15.9 | 19.9 |
| 4 Boiled Egg Protein (grams) | 15.9 | 21.2 | 26.6 |
| 5 Boiled Egg Protein (grams) | 19.9 | 26.6 | 33.2 |
| 6 Boiled Egg Protein (grams) | 23.9 | 31.9 |
The egg white contains about 57% of the total protein in a whole egg. The yolk also contributes to protein intake but is higher in fats and micronutrients.
Cooking (boiling, scrambling, frying) does not significantly alter the protein content but enhances digestibility.
| Egg White Size (in grams) | Small piece (30 grams) | Medium piece (40 grams) | Large piece (50 grams) |
|---|---|---|---|
| 1 Egg White Protein (grams) | 3.7 | 5.0 | 6.2 |
| 2 Egg White Protein (grams) | 7.4 | 9.9 | 12.4 |
| 3 Egg White Protein (grams) | 11.1 | 14.9 | 18.6 |
| 4 Egg White Protein (grams) | 14.9 | 19.8 | 24.8 |
| 5 Egg White Protein (grams) | 18.6 | 24.8 | 31.0 |
| 6 Egg White Protein (grams) | 22.3 | 29.7 | 37.1 |
The Hint Pro and Premium subscriptions allow you to track your daily protein intake, helping you achieve your muscle gain or weight loss goals with a personalized diet plan.
Egg Benefits: Why Should You Eat Eggs Daily?
1. Supports Muscle Growth and Recovery
Eggs provide complete protein with all nine essential amino acids, crucial for muscle repair and growth. Protein in egg whites is particularly beneficial for lean muscle development.
2. Helps in Weight Loss
Eggs promote satiety, reducing overall calorie intake. Boiled egg calories are low, making them ideal for weight loss diets.
3. Boosts Brain Function
Eggs are rich in choline, which supports brain development, memory, and nerve function.
4. Improves Heart Health
Research shows that consuming eggs in moderation does not negatively impact heart health. Egg yolk benefits include essential omega-3 fatty acids, which are good for cardiovascular health.
5. Enhances Eye Health
Eggs contain lutein and zeaxanthin, antioxidants that protect against macular degeneration and cataracts.
6. Strengthens Bones and Joints
Eggs are an excellent source of vitamin D, essential for calcium absorption and bone strength.
7. Promotes Hair and Skin Health
Egg benefits for hair include strengthening hair follicles due to biotin and protein content.
Egg White vs. Egg Yolk: Which One is Better?
Egg White Benefits:
- High in protein (3.6g per egg white)
- Low in calories (~17 kcal per egg white)
- No fat or cholesterol
Egg Yolk Benefits:
- Rich in vitamins A, D, E, and K
- Contains healthy fats
- Good for brain function (choline)
For weight loss, egg whites are ideal. For overall nutrition, whole eggs are a better option. The Hint app lets you track both egg whites and whole eggs to optimize your nutrition.
How to Incorporate Eggs into Your Diet
Eggs are extremely versatile. Here are some ways to include them in your meals:
- Boiled Eggs: Low-calorie and high-protein snack
- Scrambled Eggs: Quick and nutritious
- Omelette: Customizable with vegetables and cheese
- Egg Salad: Healthy protein-packed meal
- Egg Curry: Traditional Indian dish with added spices
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Conclusion
Eggs are a nutrient powerhouse, providing high-quality protein, vitamins, and minerals with numerous health benefits.
Whether you want to lose weight, gain muscle, or improve overall health, eggs are an excellent dietary choice.
Track your daily egg consumption with the Hint app and optimize your nutrition effortlessly.
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