A small egg (whole) contains about 54 calories. Eggs are a common ingredient in many dishes and can be eaten in a variety of ways. They are also a good source of protein and other essential nutrients.

In addition to protein, eggs are rich in vitamins and minerals such as vitamin D, vitamin B12, choline, and selenium. These nutrients play important roles in keeping our bodies healthy and functioning properly.

In this article, we'll explore the different benefits of eggs as well as tips for cooking and storing them.

Calories in 1 Small Egg (Whole)

As mentioned earlier, one small egg (whole) contains about 54 calories. This can vary depending on the size of the egg and how it is cooked. Boiling, poaching, or scrambling eggs with minimal oil or butter can help keep the calorie count low. Adding cheese or other high-calorie toppings can significantly increase the calorie count.

Egg Nutrients

In addition to protein, eggs are rich in many essential nutrients. One large egg contains: - Vitamin D: 6% of the daily value - Vitamin B12: 15% of the daily value - Choline: 26% of the daily value - Selenium: 22% of the daily value Eggs also contain smaller amounts of other important vitamins and minerals such as vitamin E, vitamin K, folate, iron, and calcium.

Egg Benefits

Eggs have many health benefits, including: - Improving eye health - Promoting brain health - Reducing the risk of heart disease - Boosting immune function - Helping with weight management However, it's important to note that some people may need to limit their egg intake due to health concerns such as high cholesterol or egg allergies.

Egg Recipes

Eggs can be prepared in many different ways and incorporated into a variety of dishes. Some popular egg recipes include: - Omelettes - Scrambled eggs - Fried eggs - Deviled eggs - Egg salad Eggs can also be used as a binding agent in baking or as a coating for breading chicken or fish.

Egg Cooking Methods

There are many ways to cook eggs, each with their own unique flavor and texture. Some common cooking methods include: - Boiling - Poaching - Scrambling - Frying - Baking - Microwaving The cooking method you choose will affect the calorie count and nutrient content of the eggs.

Egg Size Comparison

Eggs come in various sizes such as small, medium, large, and extra-large. The size of the egg can affect the amount of protein, calories, and other nutrients it contains. In general, larger eggs have more protein and calories while smaller eggs have fewer. However, the difference is usually small and may not make a significant impact on your overall nutrition.

Egg Storage Tips

To keep eggs fresh and to prevent the risk of foodborne illness, it's important to store them properly. Some tips for storing eggs include: - Store eggs in the refrigerator at a temperature of 40°F or below - Keep eggs in their original carton to prevent moisture loss and absorption of other odors - Use eggs within 3-5 weeks of purchase - Discard any eggs that are cracked or have a strange odor or texture

Egg Safety

Eggs can sometimes be contaminated with harmful bacteria such as Salmonella, which can cause food poisoning. To minimize the risk of illness, it's important to handle eggs safely. - Wash your hands before and after handling raw eggs - Cook eggs to an internal temperature of at least 160°F - Avoid eating raw or undercooked eggs - Use pasteurized eggs in recipes that call for raw or undercooked eggs

Egg Myths

There are many myths and misconceptions surrounding eggs, including: - Eating eggs every day will increase your risk of heart disease - Brown eggs are more nutritious than white eggs - Raw eggs are a good source of protein In reality, these claims are not supported by scientific evidence. In fact, eggs can be part of a healthy diet when consumed in moderation as part of a balanced meal plan.

Egg Allergies

Some people may be allergic to eggs, which can cause symptoms such as hives, difficulty breathing, and digestive issues. If you suspect that you have an egg allergy, it's important to talk to your healthcare provider. - Egg allergies are more common in children than adults - Some people may outgrow their egg allergy over time - Egg substitutes such as applesauce or mashed bananas can be used in baking recipes that call for eggs