For many, they're part of a daily morning routine, some eat them sporadically, and some skip them entirely: eggs. They come in many different variations and from different sources, but one question we keep asking ourselves: how many calories does an egg actually have and is the myth that it can help us lose weight true?
This and much more is explained in our magazine in the hope of answering all your open questions about the breakfast classic.
the essentials in brief
- Eggs are one of the most commonly used foods, whether in baked goods or pasta, many ready-made products, sauces or as breakfast eggs, they are ubiquitous in every kitchen and in supermarkets.
- Eggs score with very few calories, but at the same time cover all essential amino acids and have the highest biological value compared to other foods.
- Many think of the egg as a chicken, but there are many other species such as quail, duck, geese or even ostrich, which are also the largest.
general facts
In 2016, more than 19 billion eggs were consumed in Germany, so that every citizen ate an average of 235 eggs per year, whether as breakfast eggs, in pasta, in pastries or in other foods.
German organic laying hens (4.4 million in Germany) laid over 1.1 billion eggs in 2016, which is due to the fact that the demand for organic products and especially for eggs is increasing. With a market share of around 14 percent of all egg sales, organic eggs have an above-average share compared to other organic products in the food market.
There are some differences and guidelines when it comes to the size of the eggs (Image source: Louis Hansel / Unsplash)
The code on the eggshell can be used to determine the egg's age, origin and husbandry, with the first digit of the numerical code showing where the hen was kept.
- 0: Organic free-range egg with organic feed
- 1: free range
- 2: floor posture
- 3: Decorated cage / small group housing in battery cages
The second digit of the code indicates the country of origin and the following digits stand for the federal state in which the laying farm is located (e.g.: 01 -> Schleswig-Holstein; 08 -> Baden-Württemberg; and so on).
Calorie count eggs: What you should know
The myth that eggs are a good compromise between eating a lot and still not gaining weight persists and has been investigated again and again for years. Because the egg is given relatively few calories and yet it should contain many healthy ingredients and amino acids that the body needs to stimulate the metabolism and provide a possible weight loss.
How many calories are in eggs?
The nutritional values of an egg with the size M (50 grams) are very extensive with 78 grams of calories and 6.3 grams of protein for the size and weight and very compactly packed. So you can easily include the egg in your daily nutrition plan to get a few steps closer to your weight loss goal.
| Size | weight (kg) | Calories (kcal) |
|---|---|---|
| S | 52 | 82 |
| M | 58 | 91 |
| L | 67 | 105 |
| XL | 73 | 113 |
If you add a good portion of seasonal vegetables, you get a wholesome meal with only around 300 calories. Calories can also be saved when preparing the ice cream, because eggs fried in oil or butter are significantly higher in calories than eggs that are boiled in water and then prepared.
An egg contains only 78 calories. The ideal weight loss dish under 300 calories consists of three boiled eggs with delicious vegetables
How does the number of calories differ depending on the type of egg?
| type of egg | Calories (kcal) | weight (kg) |
|---|---|---|
| chicken egg class M | 92 | 58 |
| quail egg | 16 | 10 |
| turkey egg | 200 | 120 |
| goose egg | 179 | 100 |
| duck egg | 128 | 70 |
| ostrich egg | 2685 | 1500 |
Can you reduce the calories in an ice cream?
Although eggs are low in calories, you may be wondering how to further reduce the calories in eggs. The simple answer to that is: buy the smallest eggs!
An egg of the largest possible size (XL) has about 83 kcal, a size S has about 52 kcal. If you eat two eggs a day, you save almost 40 kcal a day. Buying the small eggs also has the advantage that you save money because they are cheaper.
Another way to reduce the calories in an egg is to omit the yolk, because most of the calories in an egg are in the yolk, not the white. Accordingly, an all-protein omelet has fewer calories than a regular omelette.
Lose weight with eggs?
Foods high in protein are known to make you feel fuller longer than those with a lower protein content, which is why egg could become an ideal food to add to your diet (a hen's egg contains between 7 and 10 grams of protein, depending on its size)
Many studies underline that meals prepared with eggs in particular increase the feeling of satiety and fullness and thereby reduce the calorie intake of subsequent meals.
In order to be able to show the satiating effect of food and especially eggs better, the Australian scientist Susanna Holt uses the Satiety Index, which describes the satiating effect of individual foods and the derived potential to save calories at later meals
| Groceries | Satiety (kcal) |
|---|---|
| eggs | 150 |
| bananas | 118 |
| potatoes | 323 |
| White bread | 100 |
| chocolate bar | 70 |
(Source: Holt saturation index)
If you look at the table, you will find that 240 "egg calories" fill you up 1.5 times longer than white bread, whereas eggs, unlike bread, contain hardly any carbohydrates and are therefore ideal for losing weight.
Furthermore, foods such as eggs, which have a high protein content, can prevent ravenous hunger attacks, because egg meals significantly reduce the risk of ravenous hunger and at best also avoid snacking on evening snacks.
When should eggs be eaten?
Studies show that the weight loss process is best supported with eggs if you eat them at breakfast, because a breakfast with eggs fills you up longer than, for example, a roll with the same calorie content.
By saturating right at the start of the day, calorie intake will decrease later in the day, and you'll be a few steps closer to your weight loss goal.
Another benefit of eating eggs is that it promotes stable blood sugar and insulin levels while tending to suppress the appetite-regulating hormone ghrelin.
To illustrate the effect of an egg breakfast, an investigation / study with 30 healthy and athletic men can be consulted: For breakfast, they were given either three eggs with toast, muesli with milk or a croissant with a glass of orange juice.
Compared to the other combinations, breakfast with an egg portion was significantly more filling and the subjects who opted for this breakfast were less hungry throughout the day.
At the following lunch and dinner alone, 270-470 calories less were automatically consumed, although they did not actively want to lose weight, and the example should dispel any last doubts that eggs are not suitable for losing weight.
Do Eggs Boost Metabolism?
Because eggs contain high-quality proteins, they boost the body's metabolism.
When the dietary proteins are "metabolized", the body needs energy, which it converts into thermal energy and uses up 80 to 100 calories during this conversion.
With carbohydrates or fats, on the other hand, the body needs significantly less energy, which is why less is consumed.
In summary, it can be said that foods with a high protein content stimulate the metabolism very well and also promote calorie burning, which is why an egg is ideal for this.
The more protein, the better the metabolism
What else does an egg provide?
Among other things, the egg can be described as a wholesome food because it is a very high-quality supplier of vitamins and even provides significantly more vitamins than vegetables.
Some of the vitamins contained in eggs are presented briefly and concisely below:
- Vitamin A: Just 2 eggs contain enough vitamin A to cover a third of your daily requirement. We need it for growth and for the formation of bones and teeth
- Vitamin B1: Vitamin B1 is required for the utilization of carbohydrates. After all, two eggs cover this requirement by 10% per day
- Vitamin B3: plays an important role in lipid metabolism, a deficiency can lead to rough and cracking of the skin. Two eggs cover 20% of the daily requirement of vitamin B3
- Vitamin B12: You need this vitamin for the production of red blood cells and so that your body can use folic acid. Three eggs cover the complete daily requirement of vitamin B12
- Vitamin C: Eggs do not contain any vitamin C. However, our body usually has an adequate supply of vitamin C, as it is contained in many other everyday foods and should therefore not be a deficiency
Preparation of eggs
Since eggs are very versatile, you can also use them for baking in addition to your meals, because they usually form the basis of every pastry and are almost indispensable, especially when preparing cakes.
Eggs can be prepared in many ways and are delicious at any time of the day (Image source: Ismael Trevino/unsplash)
In six to eight minutes you can prepare a boiled breakfast egg, make yourself a delicious omelet with vegetables or, if you are experienced in the kitchen, prepare a poached egg.
How does all this affect my wallet?
Of course there are differences in the quality and price of the eggs, but they are inexpensive and versatile, especially compared to other products that have similarly good nutritional values.
Conclusion
As you have seen, eggs can very well help you lose weight and can be prepared very tasty. Due to the high protein content, they are safe to eat and keep you full for a very long time, so you have fewer cravings.
You should definitely add eggs to your eating routine, because it should go without saying, especially at breakfast, that you have an egg in front of you, whether it’s scrambled, fried or whatever form you want to eat it.
