The egg provides less than 100 kcal to 60 grams, 75 % water, 13 % protein and 10.5 % fat (for edible part ) . “Its nutritional value lies in the delicate balance and diversity of its constituents: proteins among the best for man, lipids very good, many vitamins and minerals ,” the document. And after a period of disaffection related to its cholesterol content (likely to increase the risk of cardiovascular disease) , egg made a comeback under the watchful eye nutritionists, cardiologists and other healthcare professionals.
Calories in two eggs differ on their sizes. Two eggs provide as much protein as 100 grams of meat or fish.
The egg calorie is about 145 kcal per 100 grams of egg. The main drawback of the egg comes mostly from egg yolk is rich in cholesterol and saturated fat . Composed of 75.8 grams of water and having a calorie egg 685 kJ or 145 kcal , egg provides the body with 12.6 grams of protein, 0.8 grams of carbohydrates , 9.9 g fat , 140 mcg of vitamin A, 1mg of vitamin E, 0.3 mg vitamin K , 0.07 mg of vitamin B1, 0.48 mg of vitamin B2, 0.1 mg of vitamin B3, 1.4 mg of vitamin B5, 0.14 mg of vitamin B6, 47 mcg of vitamin B9, 1.8 mg of iron , 53 mg calcium , 12 mg of magnesium , 191 mg of phosphorus , 134 mg of potassium , 140 mg of sodium 1 1 mg of zinc , 0.1 mg copper , 31.7 mcg of selenium and 53 mcg . Protein is essential to our body for muscle function, energy intake , stimulation of the immune system , maintenance of hair, nails or for the cardiovascular and hormonal system, reminiscent of the INRA researchers . In the egg, they are distributed fairly in white and yellow. Thus, two eggs provide as much protein as 100 grams of meat or fish. These proteins are rich in essential amino acids (which the body is unable to synthesize) in proportions balanced with our needs. We must be aware that, in the raw state, these proteins are digested than half, while after the cooking is almost complete digestion and easy. Conversely, if the yellow is overcooked, the proteins are less well digested. Rather than hard, the ideal is to eat poached or boiled egg. Moreover, refrigeration and freezing does not affect the digestibility of egg proteins or their nutritional value.
Finally, for all women ( and men) who wish to lose weight, especially before the arrival of summer , be aware that the egg at breakfast has a satiating effect than grain products (bread, growing cereals) . One of the experiments of Ovonutrial project ( which aims to assess the impact of some major industrial processes – pasteurization, drying, hardening powders – on the nutritional value and the allergic nature of egg protein ) has shown that an omelet , taking snacks, hunger appeased as well as cottage cheese , but more sustainable . In the numerous studies that have been conducted on eggs, it was shown that the consumption of one or two eggs per day does not increase the risk of suffering from cardiovascular diseases . In addition, eggs contain an essential nutrient for the proper functioning of the cardiovascular system and brain called choline , which helps metabolize and decrease homocysteine levels , which is a great benefit because excess homocysteine is associated with increased incidence of cardiovascular disease .