Egg boiling calculator

Created by Hanna Pamuła, PhD candidate, Miłosz Panfil, PhD and Dominik Czernia, PhD candidate
Last updated: Apr 06, 2022
Quantum physicist's take on boiling a perfect egg.

Trying to lose weight? Eat eggs!

Eggs are a safe bet if you are on a diet or you just want to eat healthily. They are loaded with nutrient elements, contain no harmful additives, are relatively cheap, leave you feeling much fuller than other foods, and over and above - are low in calories. Small egg (38 g) contains only 54 calories, medium one (44 g) around 63 kcal and large (50 g) approximately 72 kcal, with around 55 calories in the egg yolk and 17 in the white part. That's nothing! Especially if you are comparing it to the nutritional bomb you get with every single egg:

  • Proteins - one average egg contains ~6g of protein, mainly in the white part. Eggs are the source of complete protein - they contain all nine essential amino acids. What's more, they have the highest possible PDCAAS score, which means that those are the best quality proteins - in fair proportion and easy to digest. Just to remind you - proteins are essential for our body for growth and repair but also to make enzymes, hormones, and antibodies.
  • Fats - one egg contains ~5 grams of fat (1.6 g of saturated), concentrated in the yolk. Most of those fats are the "good" ones, crucial in a balanced diet. Eggs are also a good source of healthy omega-3 fatty acids, which helps to protect your heart.
  • Cholesterol - eggs have been demonized in the past for their high cholesterol content. However, one medium egg has around 186 mg of cholesterol (62% of the recommended daily intake), and it contains both HDL ("good") and LDL("bad") cholesterol. To make it clear: we need the cholesterol, but in reasonable amounts; it's essential, e.g., in the digestion, hormones production or bodybuilding processes. One or two eggs a day is healthy for most of the people.
  • Vitamins and nutrients - eggs are an excellent source of vitamins (A, D, E, K, B12), iron, folate, selenium, but also lutein and zeaxanthin (antioxidants that reduce your risk of eye diseases) and choline (essential brain nutrient).

Do you believe now that egg is one of Nature’s most nutrient-dense product? Don't forget to add a couple of eggs per week to your diet!

Hanna Pamuła, PhD candidate, Miłosz Panfil, PhD and Dominik Czernia, PhD candidate
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