Eggs are highly nutritious: how many to eat per day when losing weight, and how to eat them for maximum nutrition
Eggs are rich in nutritional value and are a “breakfast favorite” for many people. Some fitness and weight-loss enthusiasts even eat eggs to burn fat. So, what nutritional value do eggs have? How many eggs should you eat per day when losing weight? How should you eat eggs for maximum nutrition? Let's find out together.
1. The nutritional value of eggs
Below is a table of the nutritional composition of eggs
| Calories (kcal)144 | Cholesterol (mg)585 | Vitamin A (mcg)234 | Potassium (mg)154 |
| Sodium (mg)131.5 | Phosphorus (mg)130 | Calcium (mg)56 | Selenium (mcg)14.34 |
| Protein (g)13.3 | Magnesium (mg)10 | Fat (g)8.8 | Carbohydrates (g)2.8 |
| Iron (mg)2 | Vitamin E (mg)1.84 | Zinc (mg)1.1 | Vitamin B2 (mg)0.27 |
| Niacin (mg)0.2 | Copper (mg)0.15 | Vitamin B1 (mg)0.11 | Manganese (mg)0.04 |
A 50-gram egg contains about 7 grams of protein, 6 grams of fat, and 82 kilocalories. It is rich in amino acids and lecithin, which can enhance brain memory. Eggs also contain vitamin A, vitamin E, phosphorus, iron, zinc and other substances, and the nutrients in eggs are relatively easy for the human body to digest and absorb, making them an excellent nutritional food.
2. How many eggs should you eat per day when losing weight?
Eggs can bring us comprehensive nutrition and provide a noticeable sense of fullness, so have one every day at breakfast. If you are craving a snack, you can eat one egg plus two egg whites; you can eat a little less yolk in moderation, since the yolk is relatively high in cholesterol and calories, and eating too much of it while keeping everything else the same means more calories, which will also make you gain weight. But it must be emphasized here that you should still eat one yolk to meet your daily nutritional needs.
Friends with liver or kidney function diseases should follow their doctor's advice and consume an appropriate amount of eggs.
If you are losing weight, you can also eat eggs: steamed, boiled or scrambled eggs, plus a portion of vegetables, a glass of milk, and a little toast. A full-of-energy breakfast is the greatest reward for people who are losing weight.
3. How should you eat eggs for maximum nutrition?
There are many ways to eat eggs. In terms of nutrient absorption and digestibility, raw is 30%-50%, old-fried is 81.1%, scrambled is 97.5%, and boiled is 100%. Therefore, boiled eggs have the highest nutritional value.
Below is the cooking method for boiled eggs:
Ingredients: 1 egg
Steps:
1. Soak the egg in cold water for 2 minutes
2. Put it in a pot of cold water and bring to a boil
3. For a soft-boiled egg, take it out 5 minutes after the water boils; for a fully cooked egg, take it out 8 minutes after the water boils.
Notes on boiling eggs:
1. Eggs should be cooked over low heat; if the heat is too high, the eggs are prone to cracking, and it is hard to control how soft or hard the eggs turn out.
2. Boiled eggs should not be cooked too long, and should not exceed 10 minutes.
Eggs are a cheap and excellent nutritional food. While considering the taste, we should also consider the nutritional composition. They should be both delicious and eaten well!