Are Eggs A Diet Food ?

brown chicken egg

Eggs are good choice of food to have in your diet plan.

They contain a lot of protein, don’t have harmful additives and they aren’t too expensive. Whole eggs contain several  nutrients, many of which are useful in weight loss, such as vitamins A, D, E, K, lutein, choline, and omega-3 fats. The fats found in eggs are mostly the healthy unsaturated kind. Eggs can be cooked in several different ways and they have a somewhat different taste, according to the way that they are cooked, adding variety and versatility to the food.


Eggs have received a bad reputation for being full of cholesterol, but the body does need some cholesterol. The latest studies are questioning the cholesterol guidelines that have been in place for about 30 years and the studies are now beginning to suggest that the daily cholesterol intake should be significantly higher.


Ways To Cook Eggs, The Pros And Cons


Boiled Eggs

Contains approximately 70 calories, 6 grams of protein, and 5 grams of fat per egg

Pros –  easy to prepare, needs no additives for cooking, easy to eat hot or cold, easy to store, can be used as a healthy snack, can be added to other meals such as salad.

Cons – I have found that when the eggs are peeled, they have to be eaten within a couple of days, they can be left with the shell on and refrigerated but the refrigeration sometimes makes the egg hard to peel properly.

I can’t think of any real disadvantages with boiled eggs.


Poached Eggs And Coddled Eggs

Contains Approximately 75 calories, 6 grams of protein and 5 grams of fat per egg

Pros –  Relatively easy to prepare, needs no additives for cooking, contains about the same values as boiled eggs, gives a slightly different egg experience for variety.

Cons –  Should be eaten hot as it is not storage friendly, You could be tempted to eat the poached eggs with toast or bread, takes more effort to prepare than boiled eggs.


Scrambled Eggs

Contains approximately 195 calories, 13 grams of protein, 15 grams of fat, based on 2 large eggs made with 1 tablespoon of milk and 1 teaspoon of fat.

Pros –  Reasonably easy to make, easy to add other ingredients, different flavor/texture to boiled or poached.

Cons –  Additional ingredients add calories and fats, can be eaten cold but the hot variety is best.



Contains about 190 calories, 13 grams of protein, 15 grams of fat, based on 2 large eggs. The fat used to prepare to omelette is not included and will have to be calculated in addition to the 15 grams of fat already contained in the eggs.

Pros –  More variety, can be combined easily with low calorie vegetables for extra taste, very filling and keeps hunger pangs at bay for longer.

Cons –  The cooking process requires fat of some sort, higher overall fat content, temptation to add higher calorie fillings such as cheese.


White Eggs Or Brown Eggs?

There is no difference in the nutritional value between white and brown eggs. The difference is in the breed of chicken that lays the egg. Brown eggs are normally more expensive than white eggs and this is because the breeds that lay brown eggs are generally bigger and need more feed, the extra cost of feed is passed on to the consumer.


There are many egg recipes. The basic egg is good for dieters and is not really considered a high calorie food. The issues arise when other ingredients are added such as cheese, butter, bread, bacon, cooking oil etc.

I would suggest using coconut oil to prepare an omelette, 1 tsp is about 40 calories and it depends on how much is absorbed into the omelette as to how many calories it will add,  I would guess it to be about 20 calories.


It is believed that free range eggs are the best quality and they are not associated with cruelty. I would suggest that the food that the chicken eats is very important and has a large effect on egg quality. The natural diet of the fowl is ideal, but would normally be an addition to commercial feed today.

A chicken’s natural diet would consist of insects and worms, berries and green leafy vegetables.


Everything considered, I think that the egg is a great food for anyone on a diet as long as you don’t eat too many in any one day. The egg is versatile, nutritious and most recipes are quick and easy to prepare.


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