1 / 1
1 zdjęcie
723
Caloric Content of Eggs: Eggs and Their Cholesterol
Diet
Nutrition
Caloric Intake
Protein
Felix Weber
Author
2026-03-22
Date
4 min. read
article.read_time
7
Chapters
Lately, the topic of egg consumption has been a subject of debate. Heart specialists caution against overeating, recommending not to exceed 2-3 eggs per week, while other specialized nutrition experts reassure that eggs can be a daily form of supplementing complete protein in the diet. Thus, we consider this small, underestimated food item.
Eggs available on the market
On store shelves, we can find organic chicken eggs, available in various sizes from S to XL. More and more frequently, one can also find eggs from greenlegs, which are smaller and slightly pricier. Occasionally, one may also encounter quail eggs, which are a source of omega-3 and omega-6 acids. However, their disadvantage is the high price. An exotic option is ostrich eggs, which are very popular in South Africa. Apart from the size (1.5 kg), they do not significantly differ from chicken eggs in terms of nutritional value or taste.
The nutritional value of egg components
Approximately 100 g of eggs contain 140 calories. Eggs are a source of complete and easily digestible protein, fats, including cholesterol, and to a lesser extent carbohydrates. Eggs consist of yolk and protein, which differ significantly in terms of macro- and micronutrient content. The table provides data on the basic constituents of eggs. The nutritional value in 100 g iron [mg] zinc [mg] Eggs contain large amounts of iron, zinc, and fat in the yolk. In addition, immunoglobulin Y is found in the yolk, which helps in the treatment of bacterial infections of the digestive system. Studies emphasize that lysozyme found in egg white can help in the treatment of malignant tumors. Vitamins: – Vitamin A: 272 µg, – Vitamin D: 1, 7 µg, – Vitamin E: 0, 73 mg, – Thiamine: 0, 064 mg, – Riboflavin: 0, 542 mg, – Niacin: 0, 06 mg, – Vitamin B6: 0, 1 mg, – Vitamin B12: 1, 6 mg, – Folate: 65 µg.
What's this cholesterol in eggs?
Eggs have a high level of cholesterol, with the content in the yolk reaching up to 1062 mg of this compound, while the protein contains none whatsoever. The average cholesterol content in one egg is about 180 mg, which is nearly the entire allowable daily dose. Does this mean that one should not consume more than one egg per day? No. According to researchers from the Szkoła Główna Gospodarstwa Wiejskiego (SGGW), cholesterol from eggs is metabolized completely differently than cholesterol from other products and should not accumulate in the arteries. It is possible to consume up to three eggs per day. CAUTION! However, this is not a norm for everyone. Individuals with elevated cholesterol levels in their blood should limit the number of eggs in their diet to 2-3 per week.
Healthful for the visual organ
Eggs are a valued source of vitamin A. They provide remarkable amounts of retinol and beta-carotene, making them an excellent component for eye health. They offer protection against harmful UVB and UVA radiation. The zeaxanthin and lutein present in eggs prevent the degeneration of the yellow spots in the eye.
A source of advantageous zinc
Chicken eggs constitute a considerable source of zinc, which impacts the perception of taste and smell, as well as strengthens the immune system. Zinc plays a crucial role in the nervous system, regulating stimulation and signal transmission, which results in enhancing memory processes. The significant influence of zinc on alcohol metabolism makes it recommendable to consume chicken eggs to reduce the negative effects of excessive alcohol consumption.
Significant Compounds
The egg serves as a rich source of lecithin and choline, which exert a significant impact on the nervous system and brain function. These components are particularly crucial for fetal development. The strengthening of immunity is a result of the presence of sulfuric acid in the egg yolk, which functions as an antiviral and antibacterial agent, thereby potentially inhibiting rotavirus infections that pose a threat to children. Xanthophylls in the yolk act as antioxidants.
The application of eggs in the kitchen
Eggs are a highly versatile culinary ingredient that can be used for both sweet and savory dishes. As a binding agent, they are ideal for cakes, fillings, omelets, pancakes, frittatas, and crepes. Due to the low calorie content of egg whites, eggs are often utilized as a component of diet plans. Hard-boiled or poached eggs are excellent ingredients for sandwiches. 1 egg (60 g) = 83 kcal, 1 yolk (20 g) = 63 kcal, 1 white (40 g) = 20 kcal.
