Eggs: calories, nutritional properties and contraindications

Eggs: calories, nutritional properties and contraindications

Long demonized due to their cholesterol content, they have once again triumphed on the tables of Italians

Good, healthy, with extraordinary nutritional and economic properties: they are eggs. Rich in noble proteins (7.44 g of proteins in an average egg of about 60 g) they contain all the essential amino acids and all in a form that can be used by our body.

Through their choline, they help liver function. The iron present in the yolk also improves the hemoglobin levels in the blood. While the B vitamins reduce the level of homocysteine, considered one of the risk factors for heart disease. To these actions, researchers at the University of Eastern Finland recently added in a study published in the scientific journal Molecular Nutrition and Food Research that eating one egg a day could even reduce the risk of developing type 2 diabetes.

Good for the heart, yes or no?

In the past, eggs have been demonized for their cholesterol content and scientific research is conflicting on the subject. Recently, a study published in the British Medical Journal and conducted by Jean-Philippe Drouin-Chartier, epidemiologist at the prestigious Harvard TH Chan School of Public Health, in Boston together with Canadian colleagues revealed that a moderate consumption of eggs, up to one per day , it is not associated with cardiovascular risk. Although this is an observation study, the experts noted that the results are valid both for the vast amount of data analyzed, and because on average an individual's consumption of eggs is certainly lower than that considered here (one per day ) healthy for heart health.


The perfect balance of fats, proteins and sugars of these foods is such as not to aggravate any organic function – with the exception of those suffering from gallbladder stones, for which their consumption is not recommended – but on condition that they are consumed whole and prepared in proper way.

Fast cooking reduces cholesterol

Proper cooking, for example, allows the cholesterol content in the yolk to be reduced. This is thanks to lecithin, a substance that hinders the deposit of fats on the walls of the arteries. However, lecithin is rather thermolabile, so it is preferable to cook the eggs for a short time, perhaps only for a few minutes in a pan or in the form of a soft omelette. Just think of hard-boiled egg, which, when cooked for a long time, no longer has or has a minimal amount of lecithin.

They look good with everything …

One of their peculiarities, compared to other protein sources, is that they can be associated with practically everything: meat (in breading), fish (egg stuffed with tuna), cheeses and vegetables in omelettes and omelettes. The reason for this versatility of use consists in the fact that the egg is a living cell with a perfect balance from a nutritional point of view.

The calories? That's about 76 calories for an average egg of about 60g.

Category: Welfare
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