The egg is a common food and flexible ingredient available in every house, which includes plenty of protein and nutrients in it. A healthy eating plate includes an egg in it. Eggs laid by many different species are eatable wherein most habitual eggs are from chicken. This is ordinary food in many parts of Asia. Ostrich egg, the special luxury food among all the eggs. Chicken egg, the most preferred, easily available, cost-friendly one. Even though it is very commonly consumed food, the nutrition facts of boiled egg are plenty.
Considering the one that, most people consume eggs in their day-to-day life, the egg nutrition facts are incomparable and huge in production. Egg, a ruby ball-shaped contains a thin hard shell over, containing egg yolk, usually yellow in color-it depends on the diet of the hen and egg white, a translucent jelly form in it. Egg white, used to protect the yolk and supply extra nutrition during the growth of an egg. The color of the egg depends on the production and breed of the chicken.
The chicken with while lobe ear lays the white egg and with red ear lobes lay a brown egg. Eggs, consumed in different ways depending on the taste and choice either hard-boiled or half-boiled. Eggs are more preferred in baked and sweet dishes, the majority of the preparations include poached egg, scrambled egg, omelets, etc. The raw eggs preferred to consume by many but not preferred for the aged and pregnant women.
Boiled Egg Nutrition Facts
The egg before its way of formation, egg white consists of nearly 90% of water, which dissolves into 10% protein. Egg white contains no fat less than 1% of carbohydrate content, unlike egg yolk. A thin white clear thin-film type layer we see in the boiled egg under the eggshell named as a membrane. Membrane consist of protein with fiber in it.
Hard-boiled eggs generally loaded with a rich source of nutrients and proteins, provides high levels of vitamins and minerals. A boiled egg is the simplest and easiest way of preparation, they are handy and healthy. Even the nutrition facts of eggs depend on the breed of the chicken.
Hard-boiled egg as a whole, packed with nutrients.
The serving of one hard-boiled egg weighing 50 grams approx. provides the following nutrition facts:
Listed are the Nutrition facts of boiled eggs
- 6.4 grams of Protein
- 0.6 grams of Carbohydrates
- 210 mg of Cholesterol
- 1.6 grams of Saturated fat
- 5.3 grams of total fat
- 5% of Vitamin A
- 15% of Vitamin B2
- 9% of Vitamin B12
- 7% of Vitamin B5
- 15 mcg or 22% of Selenium
- 85 mcg or 9% of Phosphorus
- 75-80 Calories
Eggs, fully packed with a range of amino acids which are completely a source of protein. Apart from the above-mentioned nutrition facts eggs include Vitamin D, a high source of Calcium, all of Vitamin B’s, specifically good sources of Vitamin B2 and vitamin B12, and Zinc. Hard-boiled eggs are generally low in calories. The rich nutrients of eggs lie exclusively in the yolk and protein in the egg white. The hard-boiled egg’s nutrition facts in detail specified below.
Protein
Protein is an essential micronutrient that we see throughout our body- in muscle, skin, bones, every other tissue, etc. It creates some enzymes that make some chemical reactions and HB that carries oxygen to the body. National Academy of Medicine has recommended 0.8 grams of protein in adults, for every kg of the weight of the body. Protein, built from amino acids where almost nine amino acids must come from food. Eggs are the best source of protein that provides a high-quality protein of about 6 grams.
It contains a complete profile of protein and all the nine essential amino acids that come from food. The protein not completely found in egg white alone. Egg yolk contains important nutrients and nearly half of egg’s protein in it. So, by not partitioning, it is best to consume the whole egg to get the full benefits of it.
The good source of protein present in eggs aids in maintaining muscle mass. It provides strong muscles, difficult to build when aged.
Calories
Calories are essential for the human body. We get calories from the food they provide energy in the form of heat to allow the body to function. As the fuel burn in the vehicles, our body stores and burn the calories. For the people who are in the diet tend to take a low-calorie food. In the low-calorie food, eggs occupy their place. They contain about 77 calories in 50 grams weighted egg, yet they are high in nutrients especially egg yolk. When people follow a calorie-controlled diet eggs are one of the best options to choose. Eggs boost metabolic activity and make us feel full when consumed hence, it aids a way to lose weight. Either to lose or to gain weight, it completely depends on the number of calories people consume in a day. Egg yolk itself produces 50 calories with a combination of fats and protein.
Cholesterol
Cholesterol, present in every cell of the body, cannot justified to bad always. Here we see what good does it make. Cholesterol, an oil-based essential substance for the body, does both good and bad. It affects only when its concentration in the blood goes much higher, putting people at risk of heart issues. We often consume cholesterol from food. There exist few primary functions of cholesterol where people cannot survive without it. They are, they aid in the structure of cell walls, create digestive acids, allows the body to produce Vitamin D, helps the body to build certain hormones. The amount of cholesterol we get in eggs, just a pea-size. It would be beneficial for our living to see it from the other view as there exist lots of space for lots of other things in eggs to consider.
Fats
Eggs contain saturated fats in it. Apart from these, they contain polyunsaturated and monounsaturated fats which are good for our body. These fats help in lowering the bad cholesterol levels. One large egg contains 5-6 grams of fat. Preparing fried eggs with oils add up more fat to it.
Improves Health of Brain and Eye
The rich nutrition facts present in the boiled eggs provide essential nutrients and antioxidants that keep up the brain and eye health. For the central process functioning in the body, some essential nutrients like choline must present. The human body does not produce that nutrient in huge amounts, to avoid deficiency the food providing choline must incorporated in our diet.
Across our lifespan, we need choline as it helps in memory development and promotion of the fetal brain. Even for pregnant women, this is very essential that reduce the risk of neural tube defects. This nutrient found in the egg. The nutrition facts of one hard-boiled egg contains 150 mg of Choline that is essential for the regular improvement of brain health and development.
Lutein and Zeaxanthin, two antioxidants found in the hard-boiled eggs nutrition facts. They play the best role in good eye health. These antioxidants fight with the harmful, free radicles that built-in our eyes. They protect the eyes from damaging blue-lights, age-related eye issues, and slows the formation of cataracts. Egg yolk is the excellent source of these two antioxidants, lutein, and zeaxanthin
Preparation methods
For the hard-boiled egg, no oil or butter needed. Eggs, placed in the vessel containing water and boiled for about 15 minutes until cooked. The yolk get solidifies. All this process includes no oil or butter, which makes it healthier for the body. The egg gets gelled up at different temperatures and solidifies at one point. Supplements of oil or butter, required to fry the egg that adds a greater number of calories and fat to the egg preparation. Asian people add up spice to the egg to make it tastier. Usually boiled eggs, cut into two halves, and consumed by sprinkling salt and pepper on it.
Other than the fried and oil included preparation of egg, hard-boiled eggs include the same amount of nutrition facts like proteins, and vitamins in it as specified above.
Storage and Preservation
It is extremely important to store and preserve the edible eggs carefully. The improper handling of eggs while storage may lead to food poisoning. They must keep clean and refrigerated to prevent the growth of salmonella bacteria in short use. Refrigeration helps not to lose the taste and texture of the egg. Depending on the place the storage and preservation of eggs vary. In few places they immunize the egg over salmonella hence the eggs are safe for about 20 days without refrigeration.
Conclusion
Hard-boiled eggs are low in calorie-filled with nutrients. Boiled egg nutrition facts don’t increase the risk of heart diseases. They must appear on the plate to have a healthy life. The diet of the bird affects the flavor of the egg. When the abnormality present in the egg we find double- yolk eggs, double-shelled eggs, shell-less or thin- shell eggs, and yolkless eggs.
It is better to maintain a proper diet while consuming eggs for aged people or people with heart-related issues. To consult the doctor for them is a must before adding eggs to their diet. Even eggs landed in the field of applications in the research plane, where egg white in the preparation of the vaccine.
Sirisha B