If you are after a nutrient dense breakfast, boiled eggs are a quick and easy way to pack some of the necessary nutrients-antioxidants to B vitamins to choline.
Because you do not add additional oils or fat in the cooking process, boiled eggs are considered one of the healthiest egg species to eat, says Jeremy O’Neal, Board Certified Obesity and weight management specialist, and licensed nutritionist dietitian dietitian interface for health bariatric surgery specialist.
Around, boiled eggs are low in calories, high in protein with food. What else do you need to know about this tuft of breakfast? We asked experts to break down all the nutrients found in boiled eggs how much protein they Actually Carry out why (for most people) they are great food that needs to be included in a daily, balanced diet.
How many calories in the egg?
One large boiled egg contains 72 calories, almost 5 grams of fat and about 1.5 grams of saturated fat, says O’Neal. Eggs and especially egg yolks pack a punch with vitamins and minerals. He says it is a good source of vitamin A, B vitamins, riboflavin, folate, iron and zinc.
Eggs are also one of the best sources of choline, a mineral, which is particularly important during pregnancy as it maintains acetylcholine production that helps muscle contractions, he says. Choline also proved to be important in promoting the cognitive function of older adults, says Dr. Amar Dave, a Medstar Health lifestyle specialist.
How much protein is in the egg?
One large boiled egg contains about 6-7 grams of protein, says O’Neal. Sightseeing eggs are rich in proteins, though you can’t rely on them alone to meet all your daily protein needs (which is necessary for muscle growth and recovery).
The consumption of your protein depends on two factors: your body weight and how much exercise. Adults recommended protein diet allowance (RDA) is At least Based on Harvard’s health, 0.8 grams of protein per kilogram of body weight.
So, if someone weighs 180 pounds, it is recommended to eat about 65 grams of protein a day, says O’Neal. If you are something very active, you will need to consume a little more protein than an ordinary person, somewhere from 1.2 grams to 2 grams of protein per kilogram of body weight. If you are pregnant, it is also recommended that your protein consumption be higher than the average, that is, about 1.1 grams of protein per kilogram of body weight, he says.
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How often can I eat boiled eggs?
Given a balanced diet, it is great for most people to eat two to three boiled eggs a day, if you want, says O’Neal.
In the America Nutrition Guidelines 2020-2025. It is recommended to eat a variety of fruits, vegetables, cereals, milk (or soy as an alternative), healthy oil and rich protein food. It is especially important to diversify your protein sources, says Dave. To help achieve your protein goals, consider involving a mixture of lean meat, poultry and eggs. When it comes to plant protein sources, he recommends eating foods such as steel oats, legumes, seeds, lentils and tofu.
Noted: Muscle construction requires higher protein intake. However, 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 limit the consumption of eggs or avoid eating them. Concern for egg and cholesterol mainly associated with eating egg yolk, where most of the diet cholesterol is concentrated, says O’neal. According to USDA food data central data, one large egg contains about 200 milligrams of diet cholesterol.
“Eggs are undoubtedly a larger source of diet cholesterol, but the connection between the usual dietary cholesterol use and then high (blood) cholesterol and coronary arteries,” says Dave. The relationship between diet and cholesterol has been in debate for decades, and according to 2022. Recent research has still been unable to establish a direct connection with nutrients.
So, if you are someone who is at risk of high cholesterol, it is probably more important to pay attention to the amount of saturated fat containing a boiled egg. This is because diets rich in saturated fat are strongly corrected with high blood cholesterol, which increases the risk of your heart disease and stroke, says Dave. However, even if you have high cholesterol, this does not mean that boiled eggs need to be avoided. If you observe a balanced diet model that limits your saturated fat consumption in other places, such as changing red meat for lean meat, avoiding particularly processed foods and instead of eating a lot of vegetables, boiled eggs (moderately) to be nutritious, protein -rich supplement in your diet, says O’Neal.
And as always, if you have any diet problems, consult your health care provider to discuss the eating model that supports your individual health needs.
This article initially appeared in the USA Today: Are the boiled eggs suitable for you? Also, what to know about calories.