Calories In Eggs Are Pretty Low
It's The Cholesterol That's High.......

Calories in Eggs are Pretty OK

With about 77 calories per 1 egg.

(Note: 1 egg white has 17 calories; 1 egg yolk has 60 calories)

Based on an average diet of 2,000 calories per day, 1 egg can provide 3% of your daily energy's need. Besides, eggs provide a variety of important macro and micro nutrients.

Have a peek here the numerous nutrients of eggs:

-Cholesterol, 212mg

-Protein, 6.25g

-Total lipid, 5.01g

-Total carbohydrate, 0.6g

-Fatty acids, 4.33g

-Saturated fat, 1.55g

-Monounsaturated fat 1.91g -Polyunsaturated fat, 0.68g

-Thiamin, 0.031mg

-Riboflavin, 0.254mg

-Niacin, 0.036mg

-Vitamin B6, 0.07mg

-Folate, 23.5mcg

-Vitamin B12, 0.5mcg

-Vitamin A, 317.5IU

-Vitamin E, 0.70mg

-Vitamin D, 24.5IU

-Choline, 215.1mg

-Biotin, 9.98mcg

-Calcium, 25mg

-Iron, 0.72mg

-Magnesium, 5mg

-Copper, 0.007mg

-Iodine, 0.024mg

-Zinc, 0.55mg

-Sodium, 63mg

-Manganese, 0.012mg

(Note: mg=milligram; mcg=micrograms; IU=international units)

All you need to watch out for is the pretty high cholesterol in eggs (212 mg, which almost reach your daily cholesterol allowance of 300 mg)......

Easy. The cholesterol is in the yolk. So slash the cholesterol by eating 2 whites to 1 yolk.

What are the calories in eggs cooked in different styles? Well, if you don't use oil, butter, margarine and all those oil-dense stuffs, the calories are still acceptable enough.

How about these cook-styled eggs' calories?

(Based on 1 egg)

• Fried - 92 calories
• Hard-boiled - 76 calories
• Poached - 76 calories
• Scrambled - 100 calories (with milk)
• Omelet - 128 calories
• Omelet + cheese - 240 calories
• Egg fried with rice - 210 calories

Come back to the high cholesterol in eggs.

Ever since the link between high blood cholesterol level and high incidence of cardiovascular disease was established, it had tarnished egg's image as a wholesome food since it's high in cholesterol.

We resorted to eating just the egg white to avoid the risk of heart diseases; many of us even avoided eating eggs totally as a way to maintain good health........

Here are the good news!

Contrary to the thinking that egg is something to avoid, numerous researches and studies have shown that eggs are a great dietary source of many fundamental (e.g. protein, choline, cholesterol) and non-fundamental (e.g. lutein, zeaxanthin) components that are essential for optimal health.

In fact, people in the fore-front of anti-aging research believe that moderate consumption of say 1 egg per day should be an integral part of a healthy anti-aging diet.

In addition, majority of studies conducted over the past 2 decades on eggs and cholesterol have shown that dietary cholesterol has only a weak link to blood cholesterol levels because there's only a relatively small change in blood cholesterol levels in relation to changes in dietary cholesterol intake.

For example, Harvard researchers reported that they could find no relationship of moderate egg consumption (i.e. 1 egg per day) with heart diseases.

My view is that if you eat them moderately, you won't go wrong. The key is - moderate consumption.

If your daily cholesterol from other foods (like meats and dairy products) is already high, then cut back on eggs or just eat the whites, which has zero cholesterol.

The low calories in eggs, the high quality lean protein and the highly nutritious contents in them make eggs one of the most fab foods around.

For less than 100 calories, you can taste a delicious, nutritious light meal.

(P/S: Next to mother's milk, egg is the second most nutritious food for human consumption....)

Game to take 1 egg per day?

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