If you are after breakfast with thick nutrients, boiled eggs are a quick and easy way to pack in several essential nutrients-from antioxidants to vitamins from B to choline.
Since you do not add additional oils or fat to the cooking process, boiled eggs are considered one of the healthiest species of eggs to eat, says Jeremy O’Neal, a specialist certified by the weight of obesity and weight management, and a licensed dietary specialist in the utterariye surgery program.
Everywhere, boiled eggs are low -calorie, protein -rich foods. What else do you have to know about this breakfast? We asked experts to break all the nutrients found in boiled eggs, how much protein actually They also contain why (for most people) they are a great food to get involved in a daily, balanced diet.
How many calories per egg?
A large boiled egg contains 72 calories, nearly 5 grams of fat and about 1.5 grams of saturated fat, says O’Neal. Eggs and more special egg yolks pack a blow to vitamins and minerals. They are a good source of vitamins A, B vitamins, riboflavin, folate, iron and zinc, he says.
Eggs are also one of the best sources of choline, a mineral that is especially important during pregnancy as it maintains the production of acetylcholine, which helps with muscle contractions, he says. Choline has also shown that it is important for promoting cognitive function in adult adults, says Dr. AMAR DAV, a specialist in Lifestyle Medicine at Medstar Health.
How much protein is there in an egg?
There are about 6 to 7 grams of protein in one large boiled egg, says O’Neal. Boiled eggs are rich in protein, although you cannot rely solely on them to meet all your daily protein needs (which is essential for muscle growth and repair).
Protein intake depends on two factors: your body weight and how much you train. For adults the recommended dietary allowance (RDA) of protein is at least 0.8 grams of protein per kilogram body weight, according to Harvard Health.
So if someone weighs 180 pounds, it is recommended to eat about 65 grams of protein a day, says O’Neal. If you are someone who is very active, you will need to consume a little more protein than the average person, somewhere between 1.2 grams to 2 grams of protein per kilogram body weight. If you are pregnant, it is also recommended that protein intake be higher than the average, about 1.1 grams of protein per kilogram body weight, he says.
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How often can I eat boiled eggs?
In the context of a balanced diet for most people, it is perfectly good to eat two to three boiled eggs a day, if you want, says O’Neal.
Dietary guidelines for America 2020-2025 recommend eating a wide variety of fruits, vegetables, cereals, dairy products (or soybeans as an alternative), healthy oils and protein-rich foods. It is especially important to diversify the sources of protein, says Dave. To help achieve your protein goals, consider including a mixture of lean meat, poultry and eggs. As for the sources of plant -based proteins, he recommends eating foods such as steel lenses, legumes, seeds, lentils and tofu.
Noted: Muscle building requires higher protein intake. But eating too much protein is not safe.
Can I eat boiled eggs if I have high cholesterol?
If you have high cholesterol, you may have heard that you should either limit egg intake or avoid eating them completely. Egg and cholesterol concern is mainly associated with eating egg yolk, where the greater part of diet cholesterol is concentrated, says O’Neal. One large egg contains approximately 200 milligrams of diet cholesterol, according to central USDA food data.
“Eggs are definitely a greater source of diet cholesterol, but the relationship between regular dietary consumption of cholesterol and then high (blood) cholesterol and coronary artery disease is not well proven,” says Dave. The connection between diet and blood cholesterol has enjoyed debate for decades and, according to a 2022 review, published in nutrients, recent studies are not yet able to establish a direct connection.
So, if you are someone who is at risk of high cholesterol, it is probably more important to focus your attention to the amount of saturated fat, which contains a boiled egg. This is because diets with a high content of saturated fat are highly associated with high quality blood cholesterol, which increases the risk of heart disease and stroke, says Dave. However, even if you have high cholesterol, it still does not mean that you should avoid boiled eggs full braking. If you follow a balanced diet model that limits the intake of saturated fats in other areas, such as the change of red meat for lean meat, avoiding ultra -processed foods, and instead eat many vegetables, boiled eggs can (moderate) can be nutritional, protein -rich adding to your diet, says o’neal.
And as always, if you have any nutritional problems, talk to your health service provider to discuss a nutrition model that supports your individual health needs.
This article originally appeared in USA Today: Boiled eggs are useful to you? Plus, what to know about calories.