Raw, soft-boiled, omelette, soda … There are so many ways to cook them that you could eat eggs with every meal! But is it really a good idea when trying to lose weight? Is there a cooking or preparation that is less caloric than another? By the time you have read this article, you will know all about the calorie intake of eggs and you will finally know how to cook them without feeling guilty!
A brief summary of the eggs
After being denigrated for a long time because it “brings cholesterol”, the egg is back in the foreground and in our diet! For a healthy person without cholesterol problems, no scientific studies have shown that eating eggs causes the onset of the disease. Of course, a healthy, varied and balanced diet contributes to maintaining good general health. This aspect is excluded, so we can eat the eggs … at will? Current nutritional advice suggests consuming a maximum of 6 eggs per week. But that includes the egg in the cakes, the mayonnaise, a quiche … and all the preparations. So we quickly drop to less than one egg a day and could therefore avoid eating an egg for breakfast, every morning … Even though it seems like eating eggs in the morning makes you lose weight … and besides, the current guidelines may still change! The best thing is to listen to yourself and remain moderate. Eggs can easily replace a portion of meat or fish, everything then balances all the nutritional supplies.
Recent studies have shown the interest of the egg in the brain development children thanks to its high choline content. It is also very good source of protein (13 grams of protein per 100 grams of egg) and amino acids. Protein is perfect when on a diet because it is very filling. Plus, eat two simple boiled eggs and you’ll feel the effects – a true appetite suppressant! The calorie intake of 2 small eggs is almost equivalent to that of a hamburger with 5% fat. Source of vitamin B12, B2, A, D and E, rich in antioxidants (in the yolk) and selenium, potassium or even zinc, it has many benefits.
We come to the question that bothers you … Which cooking method do you prefer to eat eggs without taking 1 gram? First of all, know that commercial chicken eggs are classified according to their weight:
- size S: less than 53 grams
- size M: from 53 to 63 grams
- size L: from 63 to 73 grams
- size XL: more than 73 grams
The calorie intake per 100 grams of raw egg (about 2 eggs) is 140 kcal.
Which cuisine to prefer when on a diet?
Soft-boiled eggs, very similar to raw eggs, provide 142 kcal per 100 grams. Attention, buttered breadsticks will increase the calorie intake of the meal! Poached eggs provide 138 kcal per 100 grams. This time it is the sauce (meurette, bourguignonne, bénédictine …) that weighs on the scales. A simple omelette will provide 145 calories, as will fried eggs. We are obviously talking about preparation without adding fat, in a non-stick pan, without potatoes, cream or bacon. Finally, hard-boiled, 100 grams of eggs contain 134 kcal. You will therefore have understood that whatever the cooking of the egg, the caloric intake is almost identical. You don’t have to worry if you love boiled eggs or hate omelettes! There’s no need to force yourself into a hard-boiled egg diet if you don’t like it (but you can still check out the article!). For a restricted caloric intake, it is necessary to monitor above all the “side dishes”: the amount of fat for cooking, the addition of the sauce, the bread, the ingredients that are added to the preparations or even the mayonnaise (but so delicious with seeds hard-boiled eggs!
However, if you want to further limit the calorie intake of your eggs, there is a solution: consumes only white. 100 g of raw egg white provide 48 kcal (47.3 kcal if cooked). On the contrary, 100 g of raw egg yolk provides 340 kcal compared to 307 cooked … We assure you that an egg contains much more egg white than the yolk! For a 60 gram product, there will be 20 grams of yolk, 30 grams of egg white and about 10 grams of shell. But removing the yolk completely will save you some calories, just long enough to reach your target weight! It would be a shame to deprive yourself of this excellent source of antioxidants in the long run.