How many calories in an egg white

Properly planned food, fresh and quality products, and most importantly – their judicious use can help you avoid problems with excess weight. On average, modern man to maintain the required level of effort and energy we need each day about 2,500 kcal. Accordingly, sitting on a diet, we are reducing the daily calorie intake to 1600-1200 units. Knowing the calorie content of products can help you build a balanced diet. Reducing the number of calories, remember that the diet should help the body get rid of excess pounds, but does not turn into a debilitating strike.

Actually how many calories in an egg white?

Straight answer is each normal egg white contains 18 calories, so if you eat 5 eggs in a day you will accumulate 90 calories.

Planned calories diet with egg

The egg has very recently been claimed by its nutritional properties. The egg diet is a weight loss plan based on precisely the properties of the egg. A recent study by a team from the University of Louisiana U.S. em confirms earlier reports published in December 2005 in the journal The Journal of the American College of Nutrition ‘: breakfast of eggs not only fat but, also contributes to weight loss.

The explanation the authors found that the egg provides a greater feeling of satiety. This prevents hunger and the ‘peck’ between meals. In addition, the egg provides energy and protein that make it easy to cope with a diet and avoiding dizziness, headaches and the feeling of emptiness in the stomach.

Operation Egg Diet  – Killer calories diet

He made just three meals a day for a week. Breakfast and dinner will vary, choose a meal between the different possibilities.


Infusion, tea or coffee substitute sweetener for sugar, cream cheese omelet, orange juice


A boiled egg

Choose a dish from the following:

Pork tenderloin with steamed vegetables

Eggplant pie

Tuna salad with lettuce and tomato

Roasted chicken with boiled potatoes

Baked fish with boiled rice

Pasta with tomato

For dessert, fruit salad


A boiled egg

Lettuce and tomato salad or sauteed vegetables in a tablespoon of olive oil

A piece of fruit

Drawbacks of the egg diet

Planned Egg Diet for proper calories in take is a balanced diet because it is based primarily on a single product. This favors the abandonment to be a boring diet. On the other hand, nutritional and dietary virtues attributed to eggs have not been proven in scientific studies contrasted.

You can combine both in sweet preparations such as sauces, puddings, pastries, puddings, cakes, shakes, soups, ice cream, tortillas, cookies, fillings, cream, scrambled eggs, desserts.

It’s Nutritious

* Proteins great nutritional value.
* High digestibility.
* Provides lutein and zeaxanthin involved in eye health.
* Provides choline plays an important role in brain function. Studies conducted over the past two years, serve to endorse the seguridadde this food. The average response to the increase of 100mg. Daily intake of cholesterol, corresponds to a change of only 2.5 mg / dl plasma cholesterol. Some people (by genetic or disease present) are more sensitive to the effects of dietary cholesterol (15% of the population ).

Egg Grading & White Color

Special .. 68 or more grams.
…… Extra 61 to 67 grams.
… Large 54 to 60 grs.
.. Medium 47 to 53 grs.
Chico …… 40 to 46 grs.

The Food Egg

Author: Ms. Sonia Di Marino – Director CIN (Nutrition Information Center)

Egg: Definition and General Features

The egg is a food made ​​up of three main parts: shell, clear, and yolk.
The shell: It is between 9 and 12% of the total weight of the egg. It has a large percentage of calcium carbonate (94%) as a structural component, with small amounts of magnesium carbonate, calcium phosphate and other organic materials including proteins. While calcium is present in large numbers, little bio. Nevertheless, in some very poor regions and a shortage of milk (and other foods), the shell is usually wash and grind until a fine white powder that is incorporated into preparations such as mashed potatoes, porridge, polenta, and so on.

This is the first line of defense that has the egg. Is coated with a natural protective film that prevents microorganisms from entering. The shell is porous (7000-17000 pores), is not waterproof and therefore this film acts as a true “coating.”

It is advisable to wash eggs as this “coating” is washed with water and therefore the egg loses protection. Nor should place and remove from the refrigerator on a permanent basis and that “breathes” and this film is washed. This protective film is lost over time (while the egg loses freshness).

In some countries the industry washes the eggs and then they put a protective film.Other recommended a permanent place in the refrigerator as having been washed lack the natural movie.

The skin color depends on the breed of chicken (white or brown) and no effect on the nutritional value of food, or taste, or the thickness of the shell or in the cooking characteristics, or quality the egg.

The thickness of the shell is influenced by the diet of the hen and other factors (eg. If expelled from the uterus of the bird before its total training, in which case it will be a thin shell and brittle). The amount of calcium, phosphorus, manganese, and Vit.D contained in bird feeding is very important to get a tough skin.

The air: There are two immediately membranes attached to the shell, which complements the clear and protected as a protector against microorganisms. With the passage of time, often by cooking, these membranes are separated, leaving a space called air chamber. As the egg ages (loses freshness) space becomes larger.

The clear: it consists mainly of water and protein. Proteins are chains of amino acids in the case of the egg, are the 8 essential (indispensable) to the human body. It also contains vitamins and minerals (eg, niacin, riboflavin, magnesium and potassium, among others), while a series of enzymes that act as barriers against microorganisms. The pH of the clear is 7.6 to 8.5 (freshest eggs). Over time, the egg ages and walks alkalinization may reach a pH of 9.7.

The germ cell-like formations are two strands of a transparent color-white whose main function is to set the center of the egg yolk to. The most prominent is the germ, fresher the egg (sometimes people do not know the function of structures and believe they are fixing the clear parts that can not be used, or even the egg is bad, when in It is actually quite the opposite). It does not hurt the cooking and need not be removed (except in special cases).

The yolk: The yellow portion of the egg consists of lipids and proteins, and is the largest source of vit. min. the egg. Covered by the vitelline membrane that separates the white and protected from breakage.

The yolk contains the germinal disc (a slight depression often imperceptible). If the egg to become fertilized, this is the place through which fertilized. But remember that the fertilized eggs are not used for human consumption.

The color is primarily influenced by the diet of the hen: if the bird eats food with orange colors (eg corn “Silver” which is the most colorful and high consumption of poultry in Argentina), then the yolk will be of a yellow / orange, but if you eat food colors plus white, the yolk will be less orange. In addition, there are natural pigments from flowers that are also food for birds. Artificial color additives are not allowed.

When the egg is exposed to overcooking (eg, a boiled egg for more minutes than necessary), may appear greenish on the surface of the yolk is the result of reactions of sulfur and iron containing naturally, and although appearance can impair a cooking, this has no effect on its nutritional value or taste.

Eggs “double yolk” generally come from young hens that have not synchronized your entire production cycle (if they are very young may even have eggs without the yolk, which is less common). Sometimes they are also produced by older hens that produce eggs fail to extra large. And yet a third case of chickens of any age but influenced by genetic factors predisposing to double yolk eggs.

Egg Nutritional Profile

Speaking of a balanced diet means one that contains all the foods that nature provides us in proportions and amounts, covering all the macro and micro nutrients: carbohydrates, proteins, lipids or fats, vitamins and minerals.

The egg is part of this diet because it provides only 70 calories (like fruit), in addition to providing the best protein found among all the food (the best amino acid profile), and a variety of vitamins and minerals. It is a natural food and “packed in origin.”

Clear provides 17 calories (1 large egg white), the best protein profile and numerous vitamins and minerals.

The yolk, although it has fat, total is 4 to 4.5 g per unit, of which 1.5 g are saturated fat and other unsaturated (predominantly monounsaturated fats, which are beneficial to the body).

And numerous vitamins and minerals: A, E, D, Folic Acid, B12, B6, B2, B1, iron, phosphorus and zinc. In fact, all the Vit. A, E, and D has an egg found in the yolk. Egg yolks are one of the few foods that naturally contain vit. D (without additivated, but naturally). Hill has a substance naturally contained in the yolk (the white has only trace amounts), which influence the development of memory during the embryonic stage. And a dietary component essential for the functioning of all cells.

The yolk provides about 59 calories.

Other advantages: the egg contains two carotenoids called lutein and zeaxanthin (xanthophylls) involved in eye health (intervene in a significant reduction in the risk of cataracts and macular degeneration related to age), which could prevent blindness in adults larger and can be regarded as a really important factor.

Eggs and Cholesterol

How many eggs per week?

In October 2000 news surprised many: the American Heart Association (AHA or American Heart Association) spoke of the consumption of one egg per day in their dietary guidelines, dietary guidelines recommended by the entity to maintain a healthy lifestyle. In the old recommendations, “No more than 3 eggs per week,” professional today if you clear that date is a perfectly healthy person can consume “An egg a day” in the context of a balanced diet and activity program physics.

WHY WAS “THE bad guy”?

For years it was believed that egg consumption was associated with an unhealthy lifestyle and the great myth of “the egg is bad because it raises cholesterol” was widespread. So a popular belief was taken even by health professionals and limited and even prohibited the use of this valuable food.


While an egg has a high density cholesterol, dietary cholesterol does not affect much to the blood cholesterol in healthy people, since it is not primarily responsible for the increase even more, the egg has the advantage of having a higher% poly and monounsaturated fatty acids, thus more of unsaturated fats than saturated (which are actually one of the main factors of increased blood cholesterol and the eggs are in short supply).
Still, much of the population is unaware of this aspect of the egg, which has been recognized worldwide.

DO I NEED TO PULL egg yolk?

Some people confuse the cholesterol content in the fat content, stating that “the yolk is high in fat and should not consume it.” As is clear in the analysis performed on the yolk, the fat content of 4 to 4.5 g per unit, and as noted above most are unsaturated. No one considers that removing the pad also removes many vitamins and minerals contained in it. In critical ages such as childhood and adolescence, “throw the yolk” will waste most of the micronutrients that can provide the egg.

Studies continue to show that saturated fat is much more important in determining blood cholesterol levels than dietary cholesterol intake, since the body only absorbs some of the cholesterol consumed in food. The results are crucial: No evidence of increased blood cholesterol (significant amounts) in healthy adult people wholesale egg consumption.


Countries like Japan, Spain and France (three of the largest consumers of eggs) have the lowest cardiovascular mortality rates among all industrialized countries of the world.

The last major study that is dated 21/04/99 published in the prestigious medical journal JAMA (Journal of the American Medical Association) explaining that: “The decline in egg consumption has been widely recommended to reduce the level blood cholesterol and prevent heart and vascular disease but with this study of 117,000 men and women conducted for over 10 years found no significant evidence of an association between the total egg consumption and heart disease risk- vascular or stroke in either men or women “(JAMA, 1999, 281: 1387-1394).

This article adds to other scientific work of various parts of the world conclude that the egg is not the direct fault of increased blood cholesterol, and involved a number of factors that are responsive to the consumer, the type of life that leads the individual (sedentary, drinking too much alcohol, smoking, etc), if you make regular medical checks, and what their total diet.

The diet can not be based on restricting the egg if the person is healthy, hypercholesterolemic and even if it should not be the only policy to take but must make recommendations for a balanced diet, with higher intake of fruits and vegetables, more fiber, less saturated fat and less concentrated sugars. Physical exercise (which the person can and recommended by a physician) and banish bad habits are essential elements to accompany any diet.


It is important to understand that each person has an individual response where numerous factors involved in responding to an increase or no cholesterol, and the egg is not responsible for all the individual mechanisms that are carried out to develop a disease. It is worth studying, then all the habits and customs of the people, and not blame any one food to produce damage to the body.

Hygienic-sanitary aspects


The egg is a food with excellent nutritional value, as mentioned above. Just as it is rich in nutrients for humans, it is also for microorganisms, since they (even more bacteria) choose appropriate means to develop and the egg can be one of them.

Salmonella enteritidis (Salmonella is a type of between approximately 2000 to present) is a bacterium that may be present in many foods and in the air, hands and in the stool. In fact, if we placed on a table 100 foods and salmonella was present in the air or in the hands of someone who is preparing the food, the first food you are about to go is the egg because it is one of the most nutrient-rich and the optimum development of this bacteria.

What about the salmonella is inside the egg? It is true that in some parts of the world this bacterium lives in the cloaca of the hen (the place where it exits the egg) and / or losovarios the bird. In the first case of Salmonella can infect the skin but not inside the egg. In the second case the egg comes with salmonella inside. But in our country, egg producers have an obligation (determined by an Act of SENASA) to get their farms control of a veterinarian, who is responsible for the health of birds, where they grow, etc. and therefore the result is an egg with a very low chance of salmonella. To this end, the consumer must commit to purchase products that are packaged properly (completely labeled, including: the name of the product, the classification of quality and weight, identification of origin: what is the farm that provides; duration date, and the No. SENASA) and never buy eggs wrapped in newspaper as the source is unknown and if they have a vet check, etc..

Do not purchase broken or damaged or dirty shell, much less buy egg game and turned in vain. There is a misconception about this type of egg, which is a constant danger for the population, and industrialized liquid egg is an excellent product for industries, but (unlike the former which are simply eggs that should have been discarded) are pasteurized eggs packed in sachets and must be kept refrigerated.



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