Have you ever researched to find the eggs calories in a piece of this dairy product? Many people who had been bothered by the negative information about the adverse effect of eggs on health eliminate this healthy food from their meals. The fear emanates from the detrimental cholesterol content of the eggs.
For people who have not shared the same sentiment about eggs, it is a great act to believe in the value of eggs as super food. There are new findings on the cholesterol in eggs. For one thing, you can enjoy eggs without a single amount of cholesterol if you only eat the egg whites. All the cholesterol in eggs is in the yolk.
Another thing, research had found that the cholesterol in eggs today is lesser than the cholesterol content decades ago. The reason could be in the foods being given today to the laying fowls. Dietician had given a go signal to eating as much as 4 to 7 eggs in a week. The best information that egg-eating people could rely on is that the eggs calories are dependent on the weight of the eggs, the kinds of eggs, the living condition and the manner the egg is cooked.
Eggs calories and eggs weight
The weight of the egg is dependent on the overall composition of a piece. The egg comprises of the shell, the yolk or the yellow part and the albumen or the white part. When you calculate the size of the egg, the parts are broken into percentages, regardless of the size and egg type.
This is the distribution of the percentage
- The shell is 9 to 12 % of the total weight of the egg.
- The yolk weighs 33% of the remaining weight of the egg, minus the weight of the shell.
- The white weighs 67% of the remaining weight minus the weight of the shell.
To illustrate the percentage distribution, an extra-large egg weighs 65 grams. Take away from this the weight of the shell which is 7 grams; the yolk plus white will weigh 58 grams. Breaking down the 58 grams correspondingly, the yolk is 19 grams and the albumen is 39 grams.
Different kinds of fowls laying the eggs
Although the most common eggs that we eat are from chicken, you can also have eggs from other fowls and the kind of layer will deliver different weight and different calories. Other edible eggs are duck eggs and quail eggs. But you also have the turkey, emu and ostrich eggs as good for human consumption.
Chicken eggs – This is the most commercially available eggs all over the world. A medium sized egg can contain 70 calories. These can be graded AA, A or B and the grading is a measure of its freshness with Grade AA as the freshest. The sizes of chicken eggs are small, medium, large and extra-large and the size is the basis of calorie content in most cases.
Duck eggs – The duck eggs are larger than the chicken eggs and as such contain 130 eggs calories per piece. This is very high in cholesterol – around 619 milligrams. They have thicker shell, orange-colored yolk and gelatinous albumen.
Quail eggs – These eggs are usually use in several cuisines. These are very small with an approximate weight of 9 grams per piece. These eggs are low in calories because of their small size but a serving of 5 pieces will supply your system 71 calories with higher level of cholesterol at 380 milligrams which is over the recommended daily maximum. The high level is attribute to the higher yolk to white ratio.
The calories of an ostrich egg are 2,000, all because this egg weighs 3 pounds. The emu egg is similar in taste and calorie content to chicken egg; it contains 75 calories. A turkey egg which is bigger than chicken egg contains 135 calories.
Eggs are classified as commercial or free range
Another way to distinguish eggs is whether it is commercial or free-range. Eggs are at their best when the laying chicken lives in a close to natural environment. The bird is not expose to stressful conditions to preserve its nutrients. Free range chicken is able to produce eggs that are richer in vitamins and minerals.
You may add the cooking method as factor affecting eggs calories. The calories in cooked and uncooked eggs do not change so much. But be careful because when you break the yolk while cooking, its proteins and fats are affected by the heat. That holds true when you scramble the egg. You can indulge in scrambled eggs but should not be very frequent. The best way to cook is to poach, hard-boil or cook it sunny side-up.