The egg is a food that is talked about a lot, it has many advantages, but is also controversial because of itscaloric intake, its content of nutrients,vitaminsand especially cholesterol.

Indeed, it has long been debated in the medical community concerning cholesterol and has been discouraged by dieticians, in the same way as oil which does not contain cholesterol, fresh cream and dairy products which are not not 0% fat.

Very popular with athletes, thefried eggis a must for breakfasts and food routines. But just how manycalories doesit contain?

How many calories are in fried eggs?

Thefried eggis a simple food, easy to prepare and which represents a contribution of interesting nutrients. Indeed, it combinescomplete proteins, well assimilated by the body, with lipids, largely unsaturated. But that’s not all, because an egg also contains a large number of vitamins, especially of the B group.

As it is especially rich in protein, thefried eggonly provides about 91caloriesper 100 grams. However, it provides a quantity of lipids that should not be neglected.

These nutrients are present only in the yolk.For 100 grams of fried egg, you can count:

• 13.8 grams of protein
• 1 gram of carbohydrates
• 9.7 grams of fat

Here is thecalorie countaccording to the type of cooking or thetype of eggchosen per 100 gram slice:

• whole egg: 145 calories per 100 grams
• raw egg white: 52 calories per 100 grams
• raw egg yolk: 322 calories per 100 grams
• boiled egg: 125 calories per 100 grams

• poached egg: 143 calories per 100 grams
• boiled egg: 146 calories per 100 grams
• fried egg: 91 calories per 100 grams
• scrambled egg: 166 calories per 100 grams
• quail egg: 158 calories per 100 grams

Are fried eggs bad for cholesterol?

Cholesterol has a very negative reputation and yet it is an important element for the human organism. It is used, for example, to make hormones whose role is crucial in the body. It also enters into the composition of cell membranes.

Forathletes, cholesterol allows betterrecoverywhen consumed after training. It accelerates the repair of damaged cells and increasesmusclesensitivity to anabolic hormones.

The bad reputation of cholesterol is linked to cardiovascular accidents. Indeed, cholesterol deposits are often found on the arteries in people who have this kind of accident. It is therefore considered that cholesterol clogs the arteries and causes accidents. But, in reality, cholesterol is deposited only in places where there are lesions. It is therefore these lesions that cause the deposits. Moreover, cholesterol is not the only element to be deposited there.

Finally, we must distinguish two cholesterols, the one that comes fromfoodand the one that the body creates. Indeed, our body can create an abnormally high amount of cholesterol as a result of excess saturatedfat , for example.But, studies show that consuming dietary cholesterol does not cause an increase in blood cholesterol. The body regulates itself when you supply it with cholesterol directly.

Various recent studies have demonstrated and proven thatfried eggsdo not play a negative role in cholesterol levels. On the contrary, cooked in this way, you reduce the impact of egg yolks on your body.

Are fried eggs ideal for a low-calorie diet?

Thefried eggis a food to consume during alow calorie diet. It has a strong satiety index and therefore makes it possible to quickly satisfy hunger.

In addition, it containsproteinsthat release slowly and therefore help maintainmuscle integrity. However, be careful not to eat too many yolks, which contain fat. To do this, just put some of these yolks aside, to consume only one out of two or three, for example.

Give priority to eggs from free-range hens, organic if possible. The hens are better fed and better treated in these farms, which promotes the quality of the eggs.

Are fried eggs recommended for athletes?

The egg is asource of quality protein. All the essential amino acids are present in this dish which also contains unsaturated fats and vitamins. It is therefore a great ally for theathlete. Cooking in a dish is ideal since it makes the egg white assimilable for the digestive system and preserves the quality of the fats in the yolk.

These fats will be even better if you buy eggs from hens that have been fed flaxseed. Indeed, the egg yolk will then be richer inomega 3, a fatty acid essential forathletesand important for human beings in general.

What is the role of the fried egg in the diet and in the daily calorie requirement?

The egg is an excellent source of protein, vitamins and more. We present 4 reasons to consume it.

Satiety

Consuming eggs for breakfast reducescalorie intakeby 400caloriesper day. Its satiating abilities allow you toeat lessandlose weight.

By eating fried eggs for breakfast or as a snack, you will avoid heading towards foods that are too sweet or too caloric. By adopting a healthier diet, you will stop snacking and lose weight.

Minerals and trace elements

Eggs are an excellent source of iron, phosphorus, zinc, magnesium, and trace elements such as iodine, but also selenium, and antioxidant.

Women especially need these minerals during their periods, especially if they tend to be abundant, to maintain their vitality and not feel tired. Phosphorus is essential for teeth and bones.

Vitamins A, B, E

Eggs contain vitamin B2 riboflavin which transforms food into energy, vitamin B12 cobalamin which produces red blood cells.

Vitamin A retinol is also present, which is essential for vision. Vitamin E tocopherol is used to neutralize free radicals to fight aging and tissue damage.

Proteins

Proteins are essential for their thermic effect and their participation inmuscle building. Your body will burn morecaloriesto digest them, allowing you to burnfat.

Consumed in the morning, as a snack, at noon or in the evening, the fried egg offers the maximum of its nutritional value, because it contains approximately 13.8 grams of protein per 100 grams.

How many fried eggs should you eat per week for a good calorie intake?

Until a few years ago, the common answer was 2-3 weeks. But recent studies that have demonstrated the error that linked cholesterol to egg consumption have proven another observation. The American researchers tested two groups of people: one group who ate 2 to 3 eggs per week and another who ate 2 to 3 per day.

And the big surprise was that nothing changed. There was no change in lipid profile, no change in diabetes, or change in the risk of cardiovascular disease. You can therefore consume 2 to 3 eggs a day without disturbing yourcalorie intake.

Today the egg is often associated with a cheaperproteinalternative to meat or fish, other than its price, the fried egg has many advantages:

• speed of preparation
• consumption both at breakfast and at lunch or dinner
• high protein caloric intake

How to replace the fried egg in terms of calories?

If you don’t likefried eggsor want other alternatives for controlledcalorie intake , it’s possible!

Mostvegetablescontain more or even more protein than eggs:

• spinach
• Kale
• red cabbage
• broccoli
• cauliflower
• the pepper
• the mushrooms
• parsley

There are also other substitutes with the equivalent of an egg such as:

• half a tablespoon of chia seeds
• half a tablespoon of flax seeds
• half a banana
• three tablespoons of peanut butter.
• chickpeas
• lentils
• the peas

In summary

Friedeggsare a good option for yourcalorie intake. Cooked in this way, the yolk will not have the harmful effect so much put forward by nutritionists.

You can consume them throughout the day, several times a day even. Other ways of cooking the egg are also possible to vary the pleasures and nutritional intake.

And if you don’t like that, many foods offer highercalorieintake thanfried eggsfor a topdiet!