BJU of raw, boiled and fried eggs

Calculation of caloric content of a product per 100 grams

The calculation of the calorie content of 100 grams of product is based on previously known indicators of BZHU (abbreviation: proteins-fats-carbohydrates). The calculation method is the summation of these data (obtained by laboratory analysis and calculations) previously multiplied by a value equal to the energy released (calories) during their splitting. So, for example, 1 gram of protein or carbohydrate can release energy equal to 4.1 kcal, and fat a little more than 9. In calorie calculations, these numbers are usually rounded to whole numbers, as is the result itself.

Our example involves proteins - 12.7 grams, fats - 11.5 grams and carbohydrates - 0.7 grams contained in 100 grams of product. Next we perform the calculation:

Energy value of 100 grams = 12.7 (proteins)*4 + 11.5 (fat)*9 + 0.7 (carbohydrates)*4 = 50.8 + 103.5 + 2.8 = 157.1 kcal

Our calculated calorie content is more than 50, but less than 250 kcal, which means that a chicken egg is a medium-calorie product with a high content of proteins, fats and low carbohydrates.

Egg category

Chicken eggs are classified according to weight into 5 main categories:

1. (SV) highest category. These are the largest eggs weighing from 75 grams.
2. (OV) selected egg. Quite large eggs from 65 to 74.9 grams
3. (C1) first category. A clean, smooth shell and a strong yolk, an egg weighing from 55 to 64.9 grams.
4. (C2) second category. The egg is small from a young chicken, weighing from 45 to 54.9 grams.
5. (C3) third category. The smallest chicken egg in size and weight is from 35 to 44.9 grams.

In addition to the standard classification, eggs can differ in additional types: have two yolks, be enriched with iodine or selenium, dietary eggs. Remember that an egg is considered dietary only up to 7 days of storage. After 7 days, this egg is considered a table egg.

Calorie calculation for a 40 gram serving

As an example, we will give the calculation of a portion equal to 40 grams - this is one of the standard weight measures that is popular. Its calorie content can be calculated by simple calculation.

The easiest and most versatile option (suitable for calculating any volume of a product or ready-made dish) is calculation by multiplying the known calorie content (100 grams) by a factor of 0.4 obtained from division (40 / 100 grams).

Calorie content of a 40 gram serving = 157 * 0.4 = 62.8 kcal.

Useful material

With the benefits of chicken eggs, have you figured out exactly what components are included in its composition?

Vitamin content

Table 1

A chicken egg contains vitamins with high, medium and low levels, if we consider them according to the approved standards for the significance of the nutritional value of the product.

At the highest level of importance in the food value chain are:

• A, takes part in all functions of the body related to its growth and proper metabolism, preserves the structure of the cornea of ​​the eye.
• D, takes part in the formation of bone and dental tissue.
• B2, maintains body tone.
• PP, participates in the formation of hemoglobin.
• B4, is involved in the biosynthesis of heme and proteins, cell proliferation, and tissue respiration.
• B12 is involved in many metabolic processes in the body.

Vitamins at a medium level of importance include:

• E, keeps the muscular system in good shape.
• B6, participates in the metabolism of lipids and amino acids.

Vitamins of low content include:

• B1, required to normalize the nervous and muscular systems.
• B9, supports the hematopoietic and digestive system.

Beneficial features

Eggs contain a large amount of nutrients and are allowed to be eaten during the diet.

Nutritionists recommend regularly consuming this healthy product for several reasons:

• eggs include easily digestible protein , rich in essential amino acids. One egg contains fifteen percent of the body's daily requirement of protein. It is this aspect that athletes love; the substance is the main component of muscle formation. People involved in sports prepare an omelet from whites, leaving one yolk, reducing the amount of cholesterol. There is no need to overdo it with taking the product; excess protein in the body puts a strong burden on the liver and provokes diseases of other organs;
• Vitamins and minerals are contained in eggs in large quantities, are well absorbed by the body, increase immunity, and replenish the lack of nutrients. Doctors recommend using the product regularly, especially during illness. The composition of the white and yolk is significantly different, so some people consume exclusively one component of the product;
• Leucithin is found in eggs in large quantities and is the main builder of proteins ; in the absence of this important amino acid, it is impossible to form. The substance effectively fights high cholesterol in the blood, prevents obesity, and is indispensable for people losing weight.

The benefits of eggs are undeniable; in combination with cereals, fresh fruits and vegetables, they create an ideal diet for humans.

The complex of vitamins and minerals prevents the occurrence of many diseases and helps cure existing ailments:

• prevention of cancer development. Vitamin E is a natural antioxidant that prevents early aging. The special hormone lutein enhances the rejuvenation effect;
• vitamin D, phosphorus have a positive effect on bone tissue and teeth, strengthening them;
• sulfur, lutein, amino acids help cope with eye diseases and increase visual acuity;
• Vitamin E is also beneficial for the cardiovascular system by preventing the accumulation of cholesterol in the blood.

Product digestibility

The method of preparing eggs plays an important role. Some insist that the product should be consumed raw, others - boiled or fried.

Both opinions are correct, in both cases the body absorbs nutrients, just in different ways:

• raw eggs (provided they are not mixed with other foods) provide the body with nutrients when needed. If there is no need for minerals and vitamins contained in a food product, the stomach will not digest the egg, it will simply remove it from the body;
• boiled/fried product . It will be absorbed in any case, even if the person is not hungry. To break down an egg, the body needs to synthesize enzymes that help break down fats, which is why athletes consume boiled eggs after training.

There are several aspects in favor of a raw food diet:

• raw eggs are digested only when necessary; they cannot provoke obesity;
• a live product is saturated with more useful microelements and vitamins than a thermally processed one.

Some doctors recommend regularly eating raw eggs; there is an opinion that such a diet improves potency in men and promotes speedy fertilization.

The active substances in eggs affect women in a similar way, increasing the chances of getting pregnant and bearing a healthy baby.

Indications for use

Eggs are allowed to be consumed by everyone, except people with individual intolerance to certain components.

There is no exact dosage; doctors recommend eating up to six eggs per week.

For patients with high blood cholesterol, the figure increases to eight pieces, the only limitation is two yolks.

The main thing is to consume all foods in moderation; an excess of nutrients also has a bad effect on the body, like vitamin deficiency.

Good to know

How to choose

All eggs are divided into several groups , depending on size and shelf life.

Those that are stored for up to seven days are considered dietary , and table food for up to 25 days.

Before purchasing, pay attention to the labeling, expiration date, choose small-sized units, large elements were demolished by an old chicken, they retain few nutrients.

An important detail - buy only clean eggs without droppings. The presence of feces poses a risk of salmonella infection.

A 100% way to determine the freshness of an egg is to place it in a concentrated solution of table salt; the fresh one will remain at the bottom, and will float out with a long shelf life.

In the store, chatter the selected unit; over time, a “chatterbox” will form inside the egg, and the contents will dry out from the inside. The method almost always works; perform the manipulations carefully so as not to break it.

Note! Before use, wash chicken eggs thoroughly under hot water. In this way you will protect yourself from harmful bacteria.

Storage method

The conditions and terms are described on each package; the universal shelf life of chicken eggs is up to 25 days.

The best place is a refrigerator, a container for vegetables; unlike the door, the products will not be subject to sudden changes in temperature and will last longer.

Soaking in a strong saline solution (up to six weeks) will help extend its “life.” The method is unusual and is not very popular among people.

Scope of use

Eggs have been used as food for hundreds of years, during which time the peoples of the world have come up with many recipes.

In addition, eggs are very popular in cosmetology: they make masks for hair, skin, and body, and add them to shampoos and creams.

How to properly store eggs at home

At home, eggs should be stored in the refrigerator. It is better not to place them on the door, because when opening the low temperature is not maintained, it creates a temperature difference. As a result, eggs spoil faster. Egg packaging usually indicates the recommended storage temperature.

The lower the temperature, the longer the shelf life of the product.

You can store eggs in their original cardboard or plastic packaging, or in any other container. The shell of eggs is very porous, due to which it absorbs a variety of odors from other foods with a pronounced aroma. To prevent eggs from “absorbing” the odors of other foods, it is recommended to cover the container with them with a lid or move them to another section of the refrigerator.

If for some reason it is not possible to put eggs in the refrigerator, then you can use another way to preserve the freshness of the product. The eggs should be placed in a deep container and covered with coarse rock salt. Salt will protect the product from pathogenic bacteria.

Which is healthier: raw or boiled eggs?

Boiled eggs are healthier than raw ones. This is explained by the fact that raw eggs are not absorbed by the body at all. In addition, there is a risk of salmonellosis infection. But raw eggs are recommended for consumption by people with stomach diseases, because eggs envelop the mucous membrane of the organ and alleviate the patient’s condition.

Boiled eggs are absorbed by the body for a long time. Digestion of proteins begins only in the intestines. It is also believed that proteins “alkalize” the intestines.

In the process of processing eggs, the body spends more energy than the eggs bring into the body. This property is important for people who are on a diet or follow a low-calorie diet. In addition, chicken eggs saturate the body with proteins, essential fatty acids, minerals and vitamins.