Egg: 6 benefits and how many calories does this food have

The egg goes from villain to good guy in moments, just ask different people about what they think of this food that is so popular on the Brazilian table.

While some groups consume it due to the presence of protein , important for those who practice bodybuilding, others prefer not to introduce it on the menu, alleging negative interference with cholesterol .

But according to nutritionist Bianca Patrícia Bastos, there are many myths involving the egg. Cholesterol is one of them. Contrary to what many people think, it reduces the bad type (LDL) and helps to maintain the good type (HDL).

In addition, well-oriented consumption can also help in the satiety process. Therefore, at the same time that it takes care of your health, it is also indicated to complete weight loss diets.

6 egg benefits

It is important to highlight the nutrients responsible for the positive effects of this food. According to the nutrition specialist, vitamins A, D , E and the B complex are some of them.

Albumin is a protein present in egg white, which is also rich in water. The yolk is the most fatty and caloric part, but it is still beneficial to the body.

All this without counting minerals such as iron , potassium, zinc, manganese and phosphorus.

1. Contributes to bodybuilding

Bastos explains that albumin is an important protein for the development of muscles , that’s why egg white is widely used by those who go to the gym and want to gain muscle mass .

But in addition to being a source of protein for younger people looking for improvements in muscle, it is also an ally for older people. That’s because muscle growth counteracts muscle atrophy, a condition related to aging. ( 1 )

2. Helps control cholesterol

The nutritionist denies the egg villain fame, which had long been associated with its use greater circulation cholesterol low density (LDL) in the blood. Consequently, it was seen as one of the causes of cardiovascular disease such as atherosclerosis.

However, recent studies indicate that the other nutrients present in it interact with each other and help the intestine in the formation of high-density cholesterol (HDL) and, as a result, in the regulation of LDL .

Despite this, it is important to be aware of the eating habits and lifestyle of the people who consume it. For example, the way the egg is prepared can interfere with the consumer’s quality of life, but this is not necessarily their “fault”. ( 1 )

3. Increases satiety

According to Bianca Bastos, the egg promotes “a feeling of satiety, reduces appetite and helps with weight loss”. These three effects are due to the high protein content.

A study published in the International Journal of Obesity compared a breakfast with eggs in contrast to one made with bread made from wheat flour. The result shows that the first menu offers a greater protein intake, increasing satiety time.

Consequently, there is a lower caloric intake at lunch. Therefore, a breakfast reinforced with this ingredient allows the consumer to take longer to feel hungry and end up losing weight in the long run. ( 1 , 2 )

4. Protects against degenerative diseases

Premature aging and degenerative diseases (such as cardiovascular problems, cancer , diabetes, Alzheimer’s, etc.) are the result of the oxidative action of free radicals on cells.

But this can be prevented by consuming antioxidant foods , eggs being one of them. According to the nutritionist, this is due to the presence of vitamins type A and E, and the minerals selenium and zinc.

5. Contributes to bone health

In 100 grams of the egg there is 184 mg of phosphorus and it is this nutrient, together with calcium, that helps in the formation of bones and teeth . Another positive point is the presence of vitamin D3 in the yolk, which helps to maintain the metabolism of Minas Gerais, especially those already mentioned. ( 3 , 4 , 5 )

6. Improves immunity

All micronutrients present in the egg are themselves essential for the immune system. Good examples of this are iron, which protects the body against anemia , and vitamin C , which in addition to increasing the bioavailability of iron also acts to protect the body against infections.

But it is their immunoproteins that are responsible for triggering the immune responses of the antigens, repelling foreign bodies. ( 1 , 3 , 6 )

Egg Nutritional Table

The data below corresponds to whole boiled egg.

100 gram servingAmount per serving
Energetic value146 Kcal
Protein13,3 g
Cholesterol 397 mg
Carbohydrate0,6 g
Calcium49 mg
Match184 mg
Ferro1,5 mg
Sodium146 mg
Potassium139 mg
Manganese0,02 mg
Magnesium11 mg

* Daily reference values ​​based on a 2000kcal or 8400kj diet. Your daily values ​​can be higher or lower depending on your energy needs. Data taken from TACO, revised and expanded edition.

Common questions

Are there still any doubts about the egg and the correct way to consume it? So follow some questions about this food and their answers!

1- How many calories is in an egg?

According to the Brazilian Table of Food Composition (TACO), a raw whole chicken egg has 143 calories, a boiled egg has 146 and a fried egg has 240. (5)

2- Can you eat every day?

According to Bianca Bastos, the whole egg can be consumed every day without problems. The only care must be taken with regard to the method of preparation, which must be free from additional fat.

3- How many units can be consumed per day?

The amount will vary according to the purpose of the diet, says the nutritionist. Therefore, to know the ideal consumption, the patient must seek help from a professional who will recommend taking into account a series of factors related to health and lifestyle followed.

4- How to know if the egg is ok?

A good egg has consistent yolk and white . Also, the shell must be intact. But to be sure of the freshness of an egg, follow this tip:

  1. Put the egg in a glass of water
  2. Then notice if the egg remained at the bottom, as this is a sign that it is good for consumption
  3. If it’s left on top of the container, take it as a sign that it’s not fresh. ( 3 )


Bastos indicates several ways to make an egg in everyday life. Boiled, roasted, omelet , crepioca , pancake, souffle and poached are some tips. “There is no single way, variations ensure a varied and more attractive diet”, recommends the nutritionist.

Boiled egg

Put water in a pot and then the egg, still with cold water. Then add a little vinegar so the eggs don’t break during cooking. Wait 11 minutes after the water has boiled and turn off the heat. Add cold water and wait for the egg to cool to start shelling. ( 3 )


Chef Francisco Pinheiro teaches the secrets of poached eggs in two super easy techniques to make at home. In addition, he assembles a simple and delicious dish to accompany this version. Learn it!


This colorful scrambled egg recipe serves up to four people. Check the ingredients and how to prepare!


  • 4 eggs
  • 4 thin slices of turkey ham
  • 100 g of broccoli
  • 50 g of grated carrots
  • 100 g of cogumelos
  • 4 tablespoons of milk
  • 1 tablespoon of oil.

Preparation mode

In a bowl, beat eggs whole. Then add the ham, broccoli, carrots, mushrooms and milk . Stir all these ingredients and place them in a non-stick skillet with the oil already heated. Stir until the eggs are cooked and serve immediately afterwards. ( 3 )

Egg harm and care

“The exaggerated consumption of eggs, like any other food, can cause changes in biochemical tests ”, alerts the nutritionist. But beyond this issue, the consumer must be aware of the fact that eggs are one of the main allergens.

You’ve certainly noticed that processed products that have eggs in their recipes come with this information on their packaging. This is because many people are allergic to his composition.

This type of allergy is one of the most common among children, second only to hypersensitivity to milk.

Common symptoms of this allergic reaction include itching in the body, nausea, vomiting, and anaphylaxis, also called anaphylactic shock. In the latter case, the patient may become unconscious and even die.( 7 )

Another precaution that must be taken with the consumption of chicken eggs is the risk of salmonellosis, an infection caused by the Salmonella bacteria. This problem usually lasts between two to seven days and is even more dangerous among the elderly, children and people with low defenses.

Diarrhea, abdominal pain, nausea and vomiting are some of the signs of this problem. To protect against the bacteria, it is recommended to always choose eggs that have clean shells and no cracks . ( 3 )

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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