The egg is a perfect food to include in our diet: its high vitamin content and its low fat content is ideal to enjoy it during our menu and have a balanced diet. However, if you want to know how many calories in a fried egg, you should keep in mind that this information will vary depending on the way you cook this food. We tell you How Many Calories in a Fried Egg, informing you of the different recipes that can be made with it.
When we fry an egg , the amount of calories in this food increases considerably. The excessive amount of oil and cooking it in a fried way increases the calories of the egg and, therefore, it is not a suitable food for people who want to maintain their figure or lose weight.
In the previous point, we have specified that the calories of 1 extra large egg are 80 calories, however, if you make this egg fried you must take into account that its calories can double: 160 calories per fried egg.
What will the number of calories in this recipe depend on? Well, the amount of oil with which you cook the egg. Putting a splash of oil is not the same as filling the entire pan, therefore, in general, we can say that the calories of a fried egg can range from 100 cal to 160 cal .
Does the egg get fat? It depends
It is true that the egg can vary its caloric intake depending on how we cook it . If we add other ingredients such as oil or butter, those of these elements will be added to the original calories. Specifically, a fried egg contains an average of 93 calories. On the other hand, a hard-boiled egg is located at 76 calories.
According to the FHF, we can safely consume up to seven whole eggs a week
However, things do not end there. Apparently not all eggs are the same, as free-range hens are more nutritious than those fed only feed inside their cages, according to a UK study. What is the reason? Laying hens given some freedom can eat insects and thus enrich their eggs with omega 3 fatty acids and vitamins A and E.
An egg for breakfast to lose weight
Eggs enjoy a satiating effect thanks to leucine , an amino acid that makes hunger disappear and, therefore, prevents us from falling into dangerous snacking. A group of researchers from the University of Louisiana , in the United States, worked along this line. The study in question focused on a group of overweight women, who were divided into two other distinct groups: those who ate a bagel for breakfast -a wheat bread with a hole in the middle of Jewish origin- and those who ate a couple of eggs Of course, prepared as the canons of light food say: cooked, poached or scrambled. At the end of the study it was found that those who had opted for the latter option had lost 65% more weight than the rest.
Another study, this time from the University of Connecticut , reached a similar conclusion: those who ate eggs for breakfast ate less the rest of the day. That is, they noticed its satiating effect. That being said, we are going to see how to prepare eggs to enjoy all their flavor, but without ingesting the additional fat from cooking.
They have nothing to envy to fried eggs. In fact, at first glance they are very similar, but if you look closely, it turns out that they do not have an iota of oil. Something that is noticeable, above all, on the scale. Remember that a fried egg is between 160 and 210 calories -depending on its size-, but cooked on the grill it ranges between 90 and 110 calories . If you also decide to accompany it with a salad or some vegetables cooked using the same method, you will have a healthy and light combined dish.
After bringing the water from a pot to a boil and obtaining a delicious hard- boiled egg , we can combine it in a thousand ways: in a salad with fresh vegetables, on top of whole-grain toast or simply seasoned with salt, pepper and olive oil. Within this modality, it would be worth talking about a second one: stuffed eggs . Of course, be careful with what you add because the calories that you save on the one hand can return in the form of melted cheese, mayonnaise or other sauces, among other ingredients. Take note of this tasty and balanced recipe in equal parts:
Eggs stuffed with tuna and tomato
- 200 grams of fried tomato
- 8 hard-boiled eggs
- 1 red bell pepper
- 3 piquillo peppers
- 150 grams of canned natural tuna
- 2 tablespoons of olive oil
- 4 tablespoons evaporated milk
- Salt and pepper
Cut the peeled hard-boiled eggs in half, horizontally, and remove the yolks. Then, in a container, crush half of the yolks with a fork and mix them with the tuna and the fried tomato, without forgetting the salt and pepper. Pour the result into the hole that they have left inside the egg whites. Next, prepare a sauce with the remaining egg yolks, the peppers and the evaporated milk. Once ready, we pour it over the surface of the eggs. Et voilà!
To make a French omelette you only need a drop of oil , nothing more. Therefore, it is convenient to banish the idea that an abundant quantity is necessary for its correct preparation. If you want it to be fluffy , do not overdo it with the shake, a little will be more than enough. And, of course, do not allow foam to form. Also, you have to pour the mixture when the pan is very hot.
You can also add extra ingredients, but be careful with excessive calories . Set aside the cheese or chorizo and replace them with wild asparagus and zucchini, vegetables that help fight fat. Likewise, they contain aspartic acid that regulates the metabolism of glutamate, glutamine and ammonia, and are a good ally to end fluid retention.