A Balanced Diet Should Consist of Eggs     

That one food we wouldn’t miss to have in our kitchen is an egg. If you have eggs, you can try out different dishes. Especially, eggs are great for breakfast as you can prepare egg scrambles in 15 minutes or less.

This is why an egg is considered as a versatile food. Also, no matter what recipe you are trying, you don’t have to spend a lot of time to prepare them. However, people use eggs for breakfast, but there are many other foods that you can try, such as salads, baked foods, ice cream, sandwiches, sauces, soups, casseroles, and more.

This clearly indicates that most people are consuming eggs daily. Hence, it is essential to learn the nutrition levels for a healthy balanced diet. Most people assume eggs contain high calories, but they don’t. You can eat eggs without worrying about anything because they are healthy and contains a considerable number of calories. You must find the calories in an egg if you are consuming it daily.

The Calorie Breakdown in Eggs

As per the data provided by the United States Department of Agriculture (USDA), 72 calories in an egg is the general detail. The number might differ as per the size of the egg. If you are selecting an egg, you have to consider the size because calories in an egg will vary accordingly. However, let us provide the breakdown of calories below:

  • small egg contains 54 calories
  • medium egg contains 63 calories
  • large egg contains 72 calories
  • extra-large egg contains 80 calories
  • jumbo egg contains 90 calories

The calories mentioned above are for an egg, so it doesn’t include any other ingredients. So, when you prepare breakfast by adding oil, cheese, sausages, and other ingredients, eventually the number of calories will increase. Thus, you must remember that calories in an egg are not high or unhealthy.

Difference Between Yolk and Whites

If you are looking for the differences between egg yolk and egg white, you must understand that the differences are huge. For example, a normal egg contains 55 calories in egg yolk and just 17 calories in egg white. However, the nutrition in an egg is more than the calorie count. If you choose to eat eggs, it is a good decision because it is a well-rounded food that has a higher level of healthy nutrients. Just like calories in an egg, even the nutritional content differs as per egg yolk and white. Let us have a look at the nutritional content in a nutrition balanced diet.

  • Protein- this is important for health, growth, and repair. The hormones, antibodies, and enzymes need protein. If you take a large egg, you will find 6.28 g proteins whereas 3.6 are in egg white. Basically, there are a lot of proteins in an egg.
  • Fats- calories in an egg comes a lot from fat. If you are purchasing a large egg, it will have more than 5 g of fat.  The egg yolk includes omega-3 fatty acids that help to fight chronic diseases.

There are much other nutrition contents than the ones mentioned above. Hence, you must read and understand before adding more eggs to the plate.

What to consume with eggs for a balanced diet?

One can always take some fruits juice as it also has a lot of nutrients. Raw fruits also help. In case one is consuming eggs in the diet, the diet does not need to have meat. If there are no eggs, then a meat dish helps in maintaining the perfect diet. This is helpful for people who workout and follow a fitness regime.

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