The American heart association also listed out their daily recommended calorie value for children and teenagers based on age.
1year = 90kcal/day
Calories are essential to every human being for survival, the daily recommended intake of calories is dependent on;
Sex and height
Irregularities in calorie intake including a low-calorie diet or an excessively high-calorie intake can lead to certain problematic health challenges.
Many finished products such as cereals, biscuits, chips, and sausages rolls have the number of calories they contain written on their packages. You should check that out when next you go grocery shopping.
The other products such as Rice, beans plantain, potatoes, meat, fish, and other food produce without specific calorie value can be measured per serving. Check out USDA and FDA for the calorie value of this food per serving in order to avoid any health problems.
How many calories in one fried egg?
Eggs are a really great choice for a healthy breakfast, they are rich in protein, sodium, and choline. The calorie level of an egg increases based on the way your egg is prepared. It could be boiled, fried, scrambled, or poached whatever method is used to prepare an egg determines the level of calories the egg contains.
Egg preparation style and calories level:
One fried egg contains about 90 calories which are about 4.5% of the daily required calories in your diet with about 6.24g of protein, 0g of carbs, and over 7g of fat.
How many calories in one fried egg without oil.
According to MyFitnessPal, a fried egg without oil has a low calorie of 70kcal (barely 2% of recommended daily calorie) with 35% of protein and 65% of fat. This 70kcal can be easily burned by cleaning your house, cycling and running.
Calories in olive oil
Olive oil has a high higher level of healthy fat (monounsaturated fat). It contains oleic acid, palmitic oil, and a little quantity of linoleic acid.
According to medicalnewstoday 1tbsp (tablespoon) of extra virgin olive oil contains 120 calories.
Fried egg with oil
1 small fried egg
1 medium fried egg
1 large fried egg
Fried egg without oil
1 small fried egg
1 medium fried egg
1 large fried egg
Are fried eggs healthy?
Fried eggs are healthy unless you fry your eggs with too much oil. A fried egg is rich in;
Certain properties (leucine) which help in weight loss.
The easiest way to lose weight is to follow the recommended daily calorie intake and fried eggs contain low calories.
Rich in folic acid which is of essential importance during pregnancy.
Antioxidants (lutein and zeaxanthin) which helps to prevent degeneration in the eye and keeps off cataract.
Eggs are low in cost but are also very nutritious food filled with proteins, vitamins, and choline.
Most vegetarians can fully depend on eggs as their source of protein since they don’t eat meat or fish.
Nutritional facts of eggs
Eggs contain potassium, sodium, fat, protein, choline, and vitamins.
Protein: Eggs contain about 6.3g of proteins, one large egg white (without the yolk) contains over 4.5g of protein, 17 calories and 0g of Carbohydrates. The high protein content of eggs makes them highly satisfying thereby reducing appetite. Leucine is an amino acid present in the egg white, it aids in weight loss.
Eggs are also rich in fat, there is about 7g of fat in one large egg. 1.6grams of the fat in eggs is saturated fat while the remaining fat is both mono and polyunsaturated fat. The yolk of eggs is also rich in cholesterol(1 large egg = 212mg of cholesterol).
Vitamins and minerals
Eggs are packed with nutrients, they contain a high level of vitamins and minerals such as vitamin D, vitamin A, phosphorus, riboflavin, potassium (65mg), sodium(62mg), and choline (147mg). These vitamins and minerals are essential in healthy sight, brain development as well as providing vitamins that the body needs to convert food to energy.
Eggs are also rich in folic acid, iron, vitamin B2, B3, B6, and B9, vitamin D as well as calcium.
How many calories in an egg white?
This is basically the part of the egg without the yolk, it is rich in protein and vitamins.
1 large egg white contains 17 calories, 4g of protein and they are very low in cholesterol and fat.
Calories in an egg and toast.
Poached egg and toast = 140calories, 9g of protein, 14g of carbohydrates, and 6g of fat.
Scrambled egg on toast (2 scrambled eggs) =255calories, 10g of protein, 4g of carbohydrate and 10g of fat.
The amount of calories increases based on the number of eggs, the type of bread used, and the toppings added (tomatoes, cabbage, lettuce, etc).
Healthy benefits of eggs
Poly and monounsaturated fat are considered a healthy fat, and they are both contained in an egg.
Eggs also help to build up muscles due to the high content of protein they contain.
The choline in eggs helps in brain development, it also protects against amnesia caused by aging.
Eggs are a healthy choice of breakfast as they have a high satiety rate. Due to the high protein content, you tend to go get filled easily and less hungry throughout the rest of the day.
Healthy ways to fry your eggs
Do not make fried eggs with oil that is not recommended by the Heart association.
Don’t over fry your eggs as they tend to lose nutrients the longer they are exposed to high temperatures.
Choose a low-calorie cooking oil
Add vegetables to your eggs
Do not make your fried eggs with an oil that is not stable when exposed to high temperatures.
Note: frying your eggs with oil or butter adds extra calories.
Eggs are cheap and very affordable; they can be prepared in various ways depending on your preference.
Fried eggs are healthy breakfast choices, packed with nutrients, and highly ranked in the satiety index. They also help you lose weight, if you are looking for a good source of protein other than meat, fish, and protein shakes then visit the nearest grocery stores to get your eggs because they contain over 9 essential amino acids.
Also, remember to use medical approve oil to make your fried eggs knowing that they increase the calorie level.