For those wanting to build muscle or burn fat, the calories in an egg, as well as how those calories break down into it's macronutrient components (carbs, fat and protein) can make or break your nutrition plan.
Eggs are a breakfast (and sometimes lunch and dinner) staple of any solid fat burning and/or muscle building nutrition plan. And with good reason. Understanding how eggs affect your daily calorie intake is extremely important.
For years, eggs have been getting a bad rap as being high in fat (they're not), and, as a result, very calorie dense (they're not).
And what about cholesterol? While it's true that eggs are cholesterol heavy, it's actually saturated fat that has the biggest impact on BLOOD cholesterol levels, not dietary cholesterol. And in this case, eggs have only a small amount of saturated fat - in fact, egg whites have no fat at all.
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With that said, let's jump into why eggs are excellent for shedding fat and packing on muscle...
Just a few of the benefits that eggs provide are:
It's quite simply one of the most complete foods in the grocery store.
Clearly, the size of your egg makes a significant difference in the calories in an egg. Use the drop down menu in the calorie chart below to determine how many calories each size of egg contains. (There is also information on the number of calories in and egg white and yolk).
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As you can see from the calorie chart, about 63% of your calorie intake from eggs come from fat (though, again, calories in an egg are low in saturated and trans fat). For those interested in how much protein in an egg, protein comes in at 35% of number of calories in an egg, and carbohydrates make up the final 2%.
To break that down further, virtaully all of the calories in egg yolks are from fat, while nearly all of the calories in egg whites are from protein.
The protein and fat in eggs help to keep you feeling fuller longer, which of course leads to a lower calorie consumption during the day (if you are in a fat loss phase). For the muscle builders among you, the added protein keeps you in an anti-catabolic state.
Speaking of protein...
Egg protein has one of the most complete amino acid profiles available (even better than whey or soy protein). It's nitrogen utilization ratio is higher than any other protein [Nitrogen is the component of protein that you actually use to build muscle].
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78% of the calories in egg whites are from protein versus only making up 35% of the number of calories in a whole egg.
As I mentioned above, the protein keeps you feeling full. This is because egg protein usually takes between one and a half to 3 hours to digest. And this is what makes it a good "any time of day" protein source for muscle builders.
Eggs are clearly one of nature's super foods. Done correctly (you know, without adding a ton of junk like butter to them), they can enhance your fat burning and muscle building nutrition plans. Not only are they low in carbs and bad fats, but also high in protein. Eggs are also a great source of vitamins and minerals.
What should you do next?
Calculate the calories in an egg using the calculator above..
Examine your current diet and determine how you can incorporate eggs into you routine.
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