This article talks about calculations of egg calories with their weight in its different forms such as egg white calories , boiled egg calories to help you control calories.
The popularity of Eggs has never waned as they are a popular breakfast dish in many countries, not just India, but also in some other countries like Singapore, Europe, UK, and the United States. Many people love to eat eggs after breakfast or while having lunch or dinner.
There are several reasons why these delicious eggs become a favorite amongst people. One reason is that eggs are single food, meaning you don’t need much preparation to eat eggs. The second reason is that the eggs are packed with nutrients and are high-quality proteins which are why many gym-goers opt to eat egg to build muscle mass.
Eggs are perhaps one of the few foods that an eggetarian (vegetarian eating eggs but no meat) to add into their keto diet. Most of the keto diet includes meat as an option with little or no space for vegetarian options.
People following the diet plan to lose weight do also want to consider eggs as a meal, however, most of them are equally worried about egg calories before they include multiple eggs in their diet either in raw form or boiled form.
While there are numerous other nutrients that eggs contain, this article shall deliberate about egg calories in a whole egg, egg white calories, and calories in multiple eggs boiled or raw to enable readers to understand the impact on their diet.
When you go to a hypermarket, there are varieties of eggs belonging to different farms. Some eggs are heavier while some are lighter and so their cost. Country hen eggs maybe around 25% to 40% lighter than broiler eggs, hence it is obvious that egg calories also differ along with their protein content and other nutrition.
In this article, we have tried to demonstrate calculations of egg calories with their weight in its different forms such as calories in whole egg, calories in boiled egg based on IFCT. Read on.
How many calories are in each egg?
To establish 1 egg calories, we purchased eggs from the supermarket. Here we have assessed the weight of the raw egg and calculated its calories.
When weighed one of the eggs was found to be 56 grams.
When the eggshell was removed the edible portion of the whole egg was 47 grams which are including the weight of egg yolk and egg white.
The weight of egg white was calculated as 30 gm (excluding 63 gm bowl weight) and the weight of egg yolk was around 17 gm (63 gm bowl weight).
In this case, 1 egg calories were found to be 63.31 kCal of Calories which is 3.17 % of the daily value for RDA of 2000 kCal.
Now if you are thinking of including multiple eggs in your diet, we are giving you a ready-made, calorie chart of multiple whole eggs. Keep in mind that the weight of the edible portion may vary.
Calories in 1 whole egg
With an edible portion of 47 grams weight
1 egg calories
Eating just 1 whole egg will give you 63.31 kcal or 3.17 % of the daily value considering RDA of 2000 kCal and 6.24 gm of Protein which is 8.32 % of the daily value for RDA of 75 gm i.e. 15 % of calories. The whole egg also contains 172.02 mg of Cholesterol which is 688.08 % of the daily value for RDA of 25 mg,
2 egg calories
If you are looking for How much calories is in 2 eggs? Then be informed that consuming 2 whole eggs will give you 126.62 kCal, which is 6.33 % of the daily value for RDA of 2000 kCal,12.48 gm of Protein which is 16.64 % of the daily value for RDA of 75 gm i.e. 15 % of calories and 344.04 mg of Cholesterol which is 1,376.16 % of the daily value for RDA of 25 mg.
Keep in mind that health advisors have recommended minimum possible cholesterol intake if you already have any serious elevated cholesterol issues. It is, however, that many studies have concluded that it is safe to eat 2 eggs a day and it may not affect cholesterol levels in healthy adults.
3 egg calories
Eating 3 whole eggs will give you 189.93 kCal, which is 9.50 % of the daily value for RDA of 2000 kCal along with 18.72 gm of Protein which is 24.96 % of the daily value for RDA of 75 gm i.e. 15 % of calories, and 516.06 mg of Cholesterol which is 2,064.24 % of the daily value for RDA of 25 mg.
4 egg calories
Eating 4 whole eggs will get you 253.24 kCal, around 12.66 % of the daily value for RDA of 2000 kilocalories and 24.96 gm of Protein which is 33.28 % of the daily value for RDA of 75 gm i.e. 15 % of calories and 688.08 mg of Cholesterol which is 2,752.32 % of the daily value for RDA of 25 mg.
5 egg Calories
5 eggs contain 316.55 kCal or 15.83 % of the daily value for RDA of 2000 kCal and 31.2 gm of Protein which is 41.60 % of the daily value for RDA of 75 gm i.e. 15 % of calories. But 5 whole eggs will also give you 860.1 mg of Cholesterol which is 3,440.40 % of the daily value for RDA of 25 mg
6 egg Calories
With 6 eggs you will get around 379.86 kCal, which is 18.99 % of the daily value for RDA of 2000 kCal and 37.44 gm of Protein which is 49.92 % of the daily value for RDA of 75 gm i.e. 15 % of calories. However, you will also get 1032.12 mg of cholesterol which is 4,128.48 % of the daily value for RDA of 25 mg.
If you are taking whole eggs in your diet, you may not bother egg calories as they are moderate, and you are also going to get more high-quality proteins. But at the same time a higher amount of cholesterol too. To find a better way to consume eggs we have calculated calories in the white portion of the egg to see its cholesterol content.
Egg white calories
A whole egg measuring 56 gm in weight has 30 grams of raw egg white along with 17 grams of egg yolk. An egg white weighs around 54% by weight and egg yolk weighs 30 % by weight and balance 16% being the weight of eggshell. It is to be observed that egg white does not contains any carbs and hence can be added to low carb diet or keto diet.
As mentioned above the weight of egg white raw was found to be 30 grams and egg white calories have been calculated based on the same weight. Readers to note that there may be variation in the weight of the eggs and hence the quantities and nutrition in egg white.
1 egg white calories
1 egg white with 30 grams white portion provides around 13.4 kCal, which is 0.67 % of the daily value for RDA of 2000 kCal, and 3.25 gm of Protein which is 4.33 % of the daily value for RDA of 75 gm i.e. 15 % of calories, however, it has 0 cholesterol. It is to be noted that almost 97% of the total calories from the white egg come from the proteins in the white egg.
2 egg white calories
2 egg white raw each with 30 gm weight contains 26.8 kCal which is 1.34 % of the daily value for RDA of 2000 kCal as well as 6.5 gm of protein which is 8.67 % of the daily value for RDA of 75 gm i.e. 15 % of calories but no cholesterol. Again, all the egg white calories are derived from proteins only.
3 egg white calories
3 egg white raw containing 30 gm weight each will have 40.2 kCal of Calories which is 2.01 % of the daily value for RDA of 2000 kCal, 9.75 gm of Protein which is 13.00 % of the daily value for RDA of 75 gm i.e. 15 % of calories
Egg white calories are derived from proteins and contain zero cholesterol and carbohydrates. Hence it is safe to eat egg whites to add more proteins to your diet even if you have cholesterol issues because they are high-quality proteins.
Boiled egg calories
A boiled egg is one of the best ways to cook an exquisite dish with taste, why? Because at times you can eat a boiled egg without much preparation, and it provides all the nutrition that a whole raw egg can do.
A boiled egg is a great means to get essential minerals and vitamins, including selenium, zinc, Vitamin B12, and Vitamin D.
To analyze boiled egg calories, we have weighed yet another egg and put it for boiling. The weight of the hardboiled egg was measured at 48 grams and post boiling the weight was observed at 47 grams reduced by 1 gm.
After deshelling, the weight of the boiled egg was found to be 41 grams.
Further, we separated boiled egg white and boiled egg yolk and their weight as measured at 28 gm and 13 grams respectively. The weight of the eggshell was calculated by reduction method at 6 gm and boiled egg calories were calculated as follows
1 boiled egg calories
One hardboiled egg weighing 41 grams each gives you 60.52 kCal which is 3.03 % of the DV for RDA of 2000 kCal, 5.51 grams of protein around 7.35 % of the DV for RDA of 75 gm i.e. 15 % of calories, and cholesterol of 149.65 mg which is 598.60 % of the daily required value for RDA of 25 mg
2 boiled egg calories
2 hardboiled egg weighing 41 gram contains approximately 121.04 kCal of Calories (6.05 % of the daily value for RDA of 2000 kCal), along with proteins of 11.02 gm (14.69 % of the daily value for RDA of 75 gm i.e. 15 % of calories), and 299.3 mg of Cholesterol which is 1,197.20 % of the daily value for RDA of 25 mg
3 boiled eggs calories
3 hardboiled eggs weighing each of 41 grams have 181.56 kCal of Calories which is 9.08 % of the daily value for RDA of 2000 kCal along with 16.53 grams of protein which is 22.04 % of the daily value for RDA of 75 gm i.e. 15 % of calories and 448.95 mg cholesterol which is 1,795.80 % of the DV for RDA of 25 mg
Since this hardboiled egg was weighing only 41 grams as compared to the raw egg we measured at 47 grams which is 14.63% less. After measuring the cholesterol and comparing it with raw egg it was measured at 149.65 mg and 172.02 respectively which is 14.95% less than a raw egg. It was observed that the cholesterol quantity was equally proportional to the reduction in the size of the edible portion of the egg. Hence it was concluded that there is very little difference in the cholesterol content of raw egg and hardboiled egg and eating either in larger quantities may give you higher cholesterol.
Egg yolk calories
Lastly, we also had evaluated egg yolk calories. If you are in a dilemma about whether to eat a whole egg or part of it this information may help you choose a better one.
Raw egg yolk calories
The raw egg yolk was around 17 grams in weight so its energy would be 50.43 kCal which is 2.52 % of the daily value for RDA of 2000 kCal, with 2.68 gm of protein (3.57 % of the daily value for RDA of 75 gm i.e. 15 % of calories), and 182.92 mg of Cholesterol which is 731.68 % of the daily value for RDA of 25 mg.
Raw egg calories match the difference between whole egg calories less raw egg white calories.
Boiled egg yolk calories
The weight of boiled egg yolk was 13 grams, and it contained 40.05 kCal energy which is 2.00 % of the daily value for RDA of 2000 kCal as well as 2.1 grams of protein around 2.80 % of the daily value for RDA of 75 gm i.e. 15 % of calories and 141.05 mg of Cholesterol which is 564.20 % of the daily value for RDA of 25 mg.
Calories in boiled egg white
The weight of boiled egg white was 28 grams. As per the IFCT database calories in boiled egg white is found to be around 14.71 kilocalories which are 0.74 % of the daily value for RDA of 2000 kCal as well as 3.46 gm of protein around 4.61 % of the daily value for RDA of 75 gm i.e. 15 % of calories and no cholesterol.
However, there was a 5 kcal difference between a boiled whole egg and boiled egg yolk which cannot be accounted for boiled egg white calories. This error may be due to a difference in the measurement of the edible portion.
If you are a healthy adult and have to decide between whole egg and egg white, you may go with a combination of whole egg and egg white to add to your veg diet plans. This will ensure that you are not compromising the high-quality proteins of eggs with the cholesterol in them.
If you make your egg dishes at home, you can personalize them according to your tastes and preferences. You can even use the yolk to make your version of egg custard for quiche or omelets. There are so many options available to you when it comes to preparing these delicious dishes. You can start experimenting with egg dishes today and find out how good you can make it without worrying about egg calories.