Eggs are the healthiest food you should add to your daily diet. An egg has meagre calories. However, it also depends on how you prepare these eggs. It consists of the most essential nutrients that you need in your daily food. You can use this nutrient-rich food in your daily diet if you’re looking for a healthy breakfast or want to lose weight. Eggs are the most eaten food at breakfast. However, you can also take eggs for lunch and dinner with soups, salads, and much more. It will give you some nutrients if you like boiled eggs or scrambled. This article will brief you on calories in 3 eggs and their impact on your diet.
Key Takeaways:
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Nutritional Importance of Eggs
Eggs are the most effective way to lose weight. It has deficient calories and is high in other nutrients crucial for the body. Here’s the nutrient breakdown of a large egg (about 63 grams):
Calories: A single large egg contains approximately 74 calories, making it a low-calorie option for a nutrient-dense food.
Protein: Eggs are renowned for their high-quality protein, offering about 6 grams per egg. This protein is crucial for muscle growth and repair.
Fats: Eggs contain 5 grams of healthy fats, including omega-3 fatty acids.
Vitamins and Minerals
In addition to macronutrients, eggs contain essential vitamins and minerals:
- Vitamin B12: Essential for nerve functioning and red blood cell formation.
- Vitamin D: Important for bone health.
- Choline: Supports brain function.
- Antioxidants: Lutein and zeaxanthin promote eye health.
Calories in 3 Eggs
Understanding the breakdown of calories in 3 eggs can help you choose a healthier diet. Three large eggs contain approximately 220 calories, making them a nutrient-dense and filling option for breakfast. Eggs are also packed with proteins, essential vitamins, and healthy fats, which give you an overall healthy diet experience.
Three eggs provide a balanced and lower-calorie option than other typical breakfast foods. For instance, a standard bagel with cream cheese can have around 300 calories, while a bowl of sugary cereal with milk might total up to 250 calories or more. In contrast, the high protein content in eggs supports muscle growth and satiety, helping you feel full longer.
Here is the breakdown of calories in 3 eggs and other essential nutrients.
Here’s the calorie content table for three large eggs based on the provided nutrition facts:
| Nutrient | Amount per Serving | % Daily Values (DV) |
| Calories | 220 | 11% |
| Total Fat | 14.91g | 19% |
| Saturated Fat | 4.648g | 23% |
| Trans Fat | – | – |
| Polyunsaturated Fat | 2.046g | – |
| Monounsaturated Fat | 5.715g | – |
| Cholesterol | 634mg | 212% |
| Sodium | 210mg | 9% |
| Total Carbohydrate | 1.16g | 0% |
| Dietary Fiber | 0g | 0% |
| Sugars | 1.16g | – |
| Protein | 18.87g | – |
| Vitamin D | – | – |
| Calcium | 80mg | 6% |
| Iron | 2.74mg | 15% |
| Potassium | 201mg | 4% |
| Vitamin A | 210mcg | 23% |
| Vitamin C | 0mg | 0% |
Calorie Breakdown:
- Total Calories: 220
- Fat: 63%
- Carbohydrate: 2%
- Protein: 35%
Effects of Egg Diet on Cholesterol Level and Heart Health:
Eggs have been the subject of numerous myths and misconceptions, particularly concerning blood cholesterol and health risks. One of the most common myths is that eggs raise blood cholesterol. This misconception stems from the fact that eggs are very high in dietary fats.
However, research shows that dietary cholesterol has minimal effects on blood cholesterol. The body’s regulation of cholesterol involves more complex processes, and saturated and trans fats have a more significant impact on raising blood cholesterol.
Another common misconception is that eggs in your diet can cause potential health risks. However, recent research has debunked the idea. Eggs are rich in essential nutrients, including high-quality vitamins, protein, and minerals, which can support overall health.
For most people, moderate egg consumption (up to one egg per day) does not cause heart disease and can be part of a healthy diet. Furthermore, the myth that eggs should be avoided due to their fat content is also misguided. Eggs are rich in healthy fats, including omega-3 fatty acids, which benefit heart health.
Conclusion
Eggs are an energy-complete diet if you’re looking to lose weight. It consists of the most essential nutrients with fewer calories. So, you can consume high energy and other nutrients with less calorie consumption by adding eggs to your diet. This article includes a brief overview of calories in 3 eggs, common myths about eating eggs, and their nutrient breakdown. Hence, eggs are the food you can add confidentially to your diet plan to feel full and consume fewer calories. It is the most effective breakfast food if you follow a weight-loss diet plan.
FAQs
How much protein is in 3 full eggs?
The proteins in 3 full eggs are about 18.87g. However, it depends on where you take eggs and how you prepare them for your food.
How many eggs can I eat in a day?
For most healthy individuals, consuming up to one egg daily is generally safe and can be part of a balanced diet. Some studies suggest eating up to three eggs daily can be safe for healthy individuals, but it’s best to consult a healthcare provider for personalised advice.
Are eggs good for weight loss?
Yes, eggs can be good for weight loss. They contain high proteins, which promote satiety and help control appetite. Their low-calorie rate and rich nutrient profile also benefit from a weight-loss diet.
Do eggs raise cholesterol levels?
Eggs are not involved in raising blood cholesterol levels for most people. While they are high in dietary cholesterol, they have a minimal impact on blood cholesterol for most individuals due to the body’s regulatory mechanisms.
Further Studies