Energy value: an egg. Egg white: energy value

Egg, boiled or fried, perhaps - the most traditional version of breakfast of modern man. Indeed, what could be easier and faster than cooking such a dish? Accessibility, low cost, simplicity of cooking and energy value of eggs made this product so popular.

What types of food?

All kinds of birds are suitable for cooking, and also the eggs of turtles are eaten. But the most common and consumed are chicken and quail, less often - turkey, goose and duck. The last two species have a peculiar taste and smell, and they should be cooked for at least 15-20 minutes to prevent salmonellosis.

Totally exotic are swallow eggs. In European countries, eating eggs of wild birds is prohibited, in order to avoid the incidence of specific infections.

Chicken Egg is the most popular product. There are two categories: dietary and table. Dietary eggs are only the first 7 days, then go into the category of canteens. The category of eggs depends on the mass, and the color of the shell - on the laying hen's diet.

Energy value: a chicken egg, regardless of the category and color, has the same calorie content and the ratio of protein and fats.

You can store chicken eggs at room temperature for up to one month, quail eggs for up to two months. Boiled eggs can not be stored for longer than a day.

Egg in human nutrition

First of all, a chicken egg is a natural, easily digestible food product. Most fully it is digested in boiled and fried form. The protein contains most of the amino acids a person needs, and the yolk contains vitamins and minerals. In addition, the egg is simply a tasty meal and is liked by many people.

The product is useful in both dietary and infant nutrition. Energy value: a chicken egg has a calorie content (by 100 grams) in 157 kcal. This allows you to use it in the diet of people who are monitoring their health.

As for other types of eggs, their energy value:

• Egg duck - 200 ccals;
• Egg turkey - 171 kcal;
• Goose egg - 200 kcal.

Composition of the product

The egg consists of yolk and protein. Protein is the most "weighty" part, the yolk is a bit lighter than protein.

The yolk is very nutritious, it consists of fat, protein and cholesterol. Contains fatty acids: linoleic, oleic, palmitic and a number of others.

Protein on 9/10 consists of water and 1/10 - from protein itself. In addition, egg white contains a small amount of carbohydrates, glucose, B vitamins, enzymes.

The egg shell is not used in the diet, although it is a source of natural calcium.

Egg white: composition and energy value

The source of proteins, so necessary for each person, is the egg protein. Its energy value is only 44 kcal per 100 grams. For comparison: in low-fat milk - 69 calories, in lean beef - 218 kcal.

Protein eggs, the energy value of which is not too high, should be used as a source of niacin, necessary for brain activity and the functioning of the human sexual system (hormone production). Vitamin K, contained in the protein, improves blood clotting, and choline strengthens memory and has a hepatoprotective effect.

The most important feature of the protein is its almost complete digestibility by its human body (it is digested by 94%). Therefore, egg white is recognized as the standard of biological value in human nutrition, all other protein products (animals or plant) are compared with it by the content of amino acids. A small energy value of egg protein makes it irreplaceable in diets.

The protein consists of a protein mass of albumin (ovalbumin), which contributes to the overall maintenance of the level of good cholesterol in the body.

Energy value of eggs and vitamins

The physiological rate of consumption of chicken eggs per year is about 260 pieces, and most often it is exceeded. Many just love this product. So what gets the human body along with the egg:

• Protein - 12.6 g;
• Fats - 10,6 gr .;
• Carbohydrates - 1.12 g;
• Vitamin A (retinol);
• Vitamin B (thiamine);
• Vitamin D;
• calcium;
• phosphorus;
• potassium;
• cholesterol.

Large producers are currently producing eggs from the poultry factory, enriched with selenium and iodine, which is very useful.

Protein / fat / carbohydrate ratio: 3.3 / 6.6 / 0.2.

The energy value of the boiled egg does not differ from the value of the raw egg, but the fried egg is much more caloric (up to 250 kcal, depending on the amount of oil used).

It is important to remember that the weight of the middle testicle is 47-50 grams, the large one - 70 grams.

Who is not allowed to eat eggs?

Although an egg is a valuable food, some people should be careful when using it.

First of all, the harm can manifest itself in the form of an allergy, often quite strong. It is interesting that the source of it is the yolk. In this case, you can try to prepare omelettes, scrambled eggs and salads solely from protein. Energy value of egg protein is low, and it contains a lot of useful substances. If the allergy does not pass and after the refusal of the yolks, you can go to quail eggs - they are considered less allergenic.

With care, use the egg follows individuals with unhealthy liver, prone to atherosclerosis and with high cholesterol in the blood. 1-2 eggs per week is enough to satisfy the body's need for a natural yolk and protein. You can also use in cooking egg whites, they do not contain cholesterol.

Rarely, but there is an individual protein intolerance, in this case you can not eat not only eggs, but also chicken meat, and products (for example, baking) containing protein.

Eggs should be washed with running water and heat treated to avoid contamination with salmonella.

Quail eggs: energy value and benefit of the product

Popularity as a food product quail eggs was acquired not too long ago, before that they remained quite exotic, more often baby food.

Quail eggs are distinguished from chicken by a small weight and a mottled mottled color. The weight of one quail egg does not exceed 10 grams. From quail eggs, you can cook the same dishes as chicken, and often they are used to decorate a festive table.

The peculiarity of the product is that quail eggs can be eaten raw, without fear of salmonella: quails are resistant to this disease. So some vitamins and trace elements will not be destroyed when cooking dishes and completely fall into the human body. In addition, quail egg production does not use antibiotics and vaccines, which makes them safe to eat.

Energy value: egg quail is more caloric than chicken (168 kcal per 100 grams). In addition, quail eggs are less likely to cause allergies, and in terms of phosphorus, potassium and iron content, they outnumber chicken by several times.