A boiled egg is a popular and nutritious food that is enjoyed by people all over the world. Not only is it easy to prepare, but it is also low in calories and high in protein, making it a great option for those looking to maintain a healthy diet. But how many calories are in one boiled egg exactly?
One large boiled egg contains approximately 78 calories. This calorie count is based on the USDA’s National Nutrient Database and is for a large egg that weighs approximately 50 grams. It is important to note that the calorie count may vary slightly depending on the size of the egg and the method of preparation.
The calorie count of a boiled egg is broken down into several components. The majority of the calories in a boiled egg come from the egg yolk, which contains approximately 55 calories. The egg white contains approximately 17 calories. The remaining 6 calories come from the eggshell, which is not typically eaten.
In terms of macronutrient content, one large boiled egg contains 6.29 grams of protein, 5.54 grams of fat, and 0.72 grams of carbohydrates. This protein content is a major contributor to the egg’s calorie count, with protein typically providing 4 calories per gram. Additionally, the fat in a boiled egg also contains a significant amount of calories, with fat providing 9 calories per gram.
It’s important to note that the calorie count of a boiled egg can vary based on how it is prepared. For example, if the egg is fried or scrambled, it will likely contain more calories due to the added oil or butter used in the cooking process. Similarly, adding cheese or other high-calorie ingredients to an egg dish can also increase the overall calorie count.
In terms of nutrition, boiled eggs are an excellent source of many important vitamins and minerals. For example, one large boiled egg provides approximately 10% of the recommended daily intake of vitamin B12, which is important for maintaining healthy nerve function. Boiled eggs also contain significant amounts of vitamin D, which helps the body absorb calcium and maintain strong bones.
In addition to being low in calories, boiled eggs are also a great source of protein. One large boiled egg contains approximately 6.5 grams of protein, which makes up approximately 13% of the recommended daily intake for an adult. This protein is essential for building and repairing muscle tissue and maintaining a healthy immune system.
Boiled eggs are also a good source of healthy fats. The egg yolk contains approximately 5 grams of fat, which is primarily made up of monounsaturated and polyunsaturated fats. These types of fats are beneficial for heart health and can help to reduce the risk of heart disease.
In addition to the nutrients mentioned above, boiled eggs are also a good source of several vitamins and minerals. These include vitamins A, B12, D, and E, as well as minerals such as iron, phosphorus, and selenium.
While boiled eggs are a nutritious and low-calorie food, it is important to keep in mind that the calorie count can vary depending on how the eggs are prepared. For example, if the eggs are served with a high-calorie sauce or spread, the calorie count will be higher. Additionally, if the eggs are fried or scrambled, the calorie count will also be higher.
In conclusion, boiled eggs are an excellent source of nutrition, providing a low-calorie source of protein and important vitamins and minerals. While the calorie count of a boiled egg can vary based on its size and preparation, a large boiled egg typically contains 78 calories, making it an excellent choice for those who are looking to keep their calorie intake low while still getting the nutrients they need. Whether enjoyed as a quick and easy breakfast, a healthy snack, or a protein-packed lunch, boiled eggs are a nutritious food that should be a staple in every diet.