{"id":35739,"date":"2022-07-21T12:04:10","date_gmt":"2022-07-21T10:04:10","guid":{"rendered":"https:\/\/getindya.com\/?p=35739"},"modified":"2026-11-03T17:30:42","modified_gmt":"2026-11-03T16:30:42","slug":"how-many-calories-in-egg","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/how-many-calories-in-egg\/","title":{"rendered":"How many calories are in an egg?"},"content":{"rendered":"\n<p>Eggs are <strong>nutritious and versatile<\/strong>, providing <strong>high-quality protein<\/strong>, <strong>fat<\/strong>, <strong>vitamins<\/strong> and <strong>minerals<\/strong>.<\/p>\n<p>With that profile, their popularity is understandable.<\/p>\n<p>And popular foods tend to attract\u2026<\/p>\n<p>Plenty of <strong>myths<\/strong>.<\/p>\n<p>We examine those claims, whether eggs fit your diet and <strong>how many calories an egg contains<\/strong>.<\/p>\n<p>\u00a0<\/p>\n<h2>How many calories are in 100 grams of egg?<\/h2>\n<p><strong>100 grams of egg<\/strong> provide the following macros:<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>Calories:<\/strong> 146<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>Protein:<\/strong> 13 g &#8211; 52 kcal &#8211; (36 %)<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>Carbohydrate:<\/strong> 1 g &#8211; 4 kcal &#8211; (3 %)<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>Fat:<\/strong> 10 g &#8211; 90 kcal &#8211; (62 %)<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29375 size-medium\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/huevos-calorias-768x768-2-300x300.webp\" alt=\"\" width=\"300\" height=\"300\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/huevos-calorias-768x768-2-300x300.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/huevos-calorias-768x768-2-150x150.webp 150w, https:\/\/getindya.com\/wp-content\/uploads\/huevos-calorias-768x768-2.webp 768w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>\u00a0<\/p>\n<h3><strong>How much does an egg weigh?<\/strong><\/h3>\n<p>At INDYA, we use a <strong>standard medium egg<\/strong> of around <strong>60 g<\/strong> as a reference in nutrition planning.<\/p>\n<p>There are <strong>four size categories<\/strong> by weight:<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>S<\/strong>: under 53 grams.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>M<\/strong>: between 53 and 63 grams.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>L<\/strong>: between 63 and 73 grams.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>XL<\/strong>: over 73 grams.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h3><strong>Nutrition in one egg<\/strong><\/h3>\n<p>Using a <strong>standard medium egg<\/strong> weighing around <strong>60 g<\/strong>:<\/p>\n<p>A whole egg provides approximately:<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>80 kcal<\/strong>, depending on its exact size.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>8 grams of high-biological-value protein<\/strong>, with a useful amino acid balance. Eggs provide all nine <strong>essential amino acids<\/strong> that must come from food. Around <strong>60%<\/strong> of the protein is in the <strong>white<\/strong>.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>5 grams of fat<\/strong>, mainly <strong>unsaturated fat<\/strong> in the <strong>yolk<\/strong>. Fat droplets are associated with an emulsifier called <strong>lecithin<\/strong>, which helps water and fat mix in sauces and ice cream.<\/li>\n<\/ul>\n<p>The yolk also contains fat-soluble <strong>vitamin A<\/strong>, <strong>vitamin D<\/strong> and <strong>vitamin E<\/strong>, alongside <strong>folic acid<\/strong> and <strong>vitamin B12<\/strong>.<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29379 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/huevos-marrones-1536x768-2-300x150.webp\" alt=\"\" width=\"824\" height=\"412\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/huevos-marrones-1536x768-2-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/huevos-marrones-1536x768-2-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/huevos-marrones-1536x768-2.webp 1536w\" sizes=\"auto, (max-width: 824px) 100vw, 824px\" \/><\/p>\n<p>\u00a0<\/p>\n<h3>Do boiled, fried and lightly pan-cooked eggs differ?<\/h3>\n<p><strong>Cooking method affects nutritional composition<\/strong>, mainly through the <strong>amount of oil<\/strong> added.<\/p>\n<p>A<strong> boiled egg<\/strong> or<strong> poached egg<\/strong> has a similar nutrient profile to a raw egg because it is cooked in water.<\/p>\n<p>For <strong>lightly pan-cooked eggs<\/strong>, <strong>scrambled eggs<\/strong> or <a href=\"https:\/\/getindya.com\/en\/5-creative-omelette-recipes\/\"><strong>omelettes<\/strong><\/a>, calories depend partly on oil used. A deep-<strong>fried egg<\/strong> generally contains <strong>more fat<\/strong> because more oil is used.<\/p>\n<p>How many calories are in a <strong>fried egg<\/strong>?<\/p>\n<p>It depends on the <strong>oil consumed with it<\/strong>. Weighing oil before cooking and subtracting what remains can help estimate the added fat.<\/p>\n<p>The <strong>protein and carbohydrate<\/strong> amounts remain broadly similar because oil supplies neither.<\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29382 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/huevos-tostada-1536x768-2-300x150.webp\" alt=\"\" width=\"838\" height=\"419\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/huevos-tostada-1536x768-2-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/huevos-tostada-1536x768-2-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/huevos-tostada-1536x768-2.webp 1536w\" sizes=\"auto, (max-width: 838px) 100vw, 838px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2>Eggs and cholesterol<\/h2>\n<p>A <strong>yolk<\/strong> contains around <strong>215 mg of dietary cholesterol<\/strong>. Concern during the 50s, 60s and 70s about blood cholesterol and <strong>cardiovascular disease<\/strong> led to advice limiting eggs to two per week.<\/p>\n<p>Humans <strong>need cholesterol<\/strong> for cell membranes, nerve insulation and <strong>vitamin D<\/strong> production, among other functions.<\/p>\n<p><strong>Blood cholesterol is transported in lipoproteins<\/strong> familiar from blood tests:<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>High-density lipoprotein, HDL.<\/strong> It is often called <strong>good<\/strong> cholesterol; the H can remind you of \u201chealthy\u201d.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>Low-density lipoprotein, LDL.<\/strong> Often called <strong>bad<\/strong> cholesterol, high levels contribute to arterial plaque and cardiovascular risk.<\/li>\n<\/ul>\n<p>The effects of <strong>dietary cholesterol<\/strong>, including that in<strong> yolk, on<\/strong> <strong>blood cholesterol<\/strong>, including <strong>HDL<\/strong> and<strong> LDL<\/strong>, vary between people and dietary patterns. It is inaccurate to claim that yolk cholesterol cannot be absorbed or never affects blood levels.<\/p>\n<p>Research does not support treating <strong>egg intake as an isolated predictor of cardiovascular disease<\/strong> without considering amount, health status and overall diet.<\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29372 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/huevo-cocido-1536x768-2-300x150.webp\" alt=\"\" width=\"834\" height=\"417\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/huevo-cocido-1536x768-2-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/huevo-cocido-1536x768-2-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/huevo-cocido-1536x768-2.webp 1536w\" sizes=\"auto, (max-width: 834px) 100vw, 834px\" \/><\/p>\n<p>\u00a0<\/p>\n<h3><strong>How many eggs can you eat each week?<\/strong><\/h3>\n<p>In January 2014, the <strong>Spanish Heart Foundation<\/strong> published a statement that <a href=\"http:\/\/www.fundaciondelcorazon.com\/prensa\/notas-de-prensa\/2627-no-es-necesario-restringir-consumo-de-huevos-en-dieta-de-personas-sanas.html\" target=\"_blank\" rel=\"noopener\">strict egg restriction was unnecessary<\/a> for healthy people.<\/p>\n<p><strong>Eggs can feature regularly<\/strong> in a <strong>healthy eating plan<\/strong>, with amounts and preparation suited to individual needs.<\/p>\n<p>Consider your <strong>needs<\/strong> and <strong>lifestyle<\/strong> rather than an unlimited allowance. <i>Keep it balanced<\/i> and <strong>avoid displacing other nutritious foods<\/strong>. Overall <strong>balance<\/strong> matters.<\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29381 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/huevos-revueltos-1536x768-2-300x150.webp\" alt=\"\" width=\"834\" height=\"417\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/huevos-revueltos-1536x768-2-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/huevos-revueltos-1536x768-2-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/huevos-revueltos-1536x768-2.webp 1536w\" sizes=\"auto, (max-width: 834px) 100vw, 834px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2>Can eggs help build muscle?<\/h2>\n<p>Another common question.<\/p>\n<p>Eggs alone will not<a href=\"https:\/\/getindya.com\/en\/best-diet-muscle-gain\/\"> build muscle<\/a>. With appropriate strength training and energy intake, rather than an unsuitable <a href=\"https:\/\/getindya.com\/comer-adelgazar-deficit-calorico\/\">calorie deficit<\/a>, they can help because:<\/p>\n<p>Whole-egg<strong> protein<\/strong> has<strong> high biological value.<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\">Its <strong>digestibility and use for protein synthesis<\/strong> are high; not everything eaten is necessarily absorbed.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\">Eggs supply all <strong>essential amino acids<\/strong>.<\/li>\n<\/ul>\n<p>They provide <strong>antioxidant compounds<\/strong>, including carotenoids such as <strong>lutein<\/strong> and <strong>zeaxanthin<\/strong>, <strong>vitamin E<\/strong> and <strong>selenium<\/strong>, relevant to<strong> muscle recovery<\/strong><a href=\"https:\/\/getindya.com\/en\/post-workout-what-to-eat\/\"><strong> after training<\/strong><\/a> and protection against <strong>free radicals<\/strong>. A so-called detox diet is unnecessary.<\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29373 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/huevo-fuerza-1536x768-2-300x150.webp\" alt=\"\" width=\"836\" height=\"418\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/huevo-fuerza-1536x768-2-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/huevo-fuerza-1536x768-2-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/huevo-fuerza-1536x768-2.webp 1536w\" sizes=\"auto, (max-width: 836px) 100vw, 836px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2>Can you eat raw eggs?<\/h2>\n<p><strong>Raw eggs<\/strong> are not inherently healthier.<\/p>\n<p>Egg<strong> proteins have different functions<\/strong> in foods, including the structure of cakes and meringues. Some affect nutrient availability or digestion: <strong>ovomucoid<\/strong> interacts with digestive enzymes, while other proteins can bind <strong>vitamins<\/strong> or <strong>iron<\/strong>. Cooking changes these proteins and can improve access for d<strong>igestive enzymes<\/strong>.<\/p>\n<p><strong>Cooking eggs matters<\/strong> because heat changes protein structure, improves digestibility and helps control foodborne pathogens.<\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29371 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/huevo-abierto-1536x768-2-300x150.webp\" alt=\"\" width=\"838\" height=\"419\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/huevo-abierto-1536x768-2-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/huevo-abierto-1536x768-2-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/huevo-abierto-1536x768-2.webp 1536w\" sizes=\"auto, (max-width: 838px) 100vw, 838px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2>What happens to egg proteins during cooking?<\/h2>\n<p>Different <strong>proteins<\/strong> have important culinary roles. They are <strong>amino acid chains<\/strong> whose structures unfold and rearrange under heat, a process called <strong>denaturation<\/strong>, changing texture. For example:<\/p>\n<p><strong>Ovomucin<\/strong> contributes to egg white structure and its texture as proteins<strong> coagulate<\/strong> and the white becomes opaque.<\/p>\n<p><strong>Ovalbumin<\/strong> contributes to foam when eggs are beaten. Egg proteins contain<strong> sulphur groups<\/strong> affecting cooked flavour, texture and colour. Sulphur compounds can form <strong>hydrogen sulphide<\/strong>, responsible for a characteristic smell; very strong unpleasant odours can accompany spoilage.<\/p>\n<p>In <strong>egg aroma<\/strong>, nearly <strong>200 compounds<\/strong> have been identified. Hydrogen sulphide contributes to its characteristic smell and also occurs in <strong>kala namak<\/strong>, Himalayan black salt used in <a href=\"https:\/\/getindya.com\/en\/6-protein-rich-vegan-breakfasts\/\">high-protein vegan breakfasts<\/a>, such as vegan omelettes or tofu scramble with mushrooms.<\/p>\n<p>\u00a0<\/p>\n<h2>How can you tell whether an egg is raw or boiled?<\/h2>\n<p><strong>Spin it on its side.<\/strong> A smooth, rapid spin suggests it is <strong>boiled<\/strong>; wobbling suggests it is<strong> raw<\/strong> because liquid inside moves.<\/p>\n<p>\u00a0<\/p>\n<h3><strong>How do you boil an egg?<\/strong><\/h3>\n<p>A difference of just <strong>13 degrees<\/strong> can change its texture within minutes, so temperature and time matter.<\/p>\n<p>For a <strong>hard-boiled egg<\/strong>:<\/p>\n<ol>\n<li style=\"font-weight: 400\" aria-level=\"1\">Turn off the heat when the water boils; vigorous bubbling can knock eggs together and crack shells.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\">Leave for 10\u201312 minutes.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\">Cool promptly in water to stop cooking and preserve texture.<\/li>\n<\/ol>\n<p>Our team also uses an air fryer, around 10\u201312 minutes at 130\u00baC, adjusting for egg size and equipment and ensuring appropriate doneness. We enjoy the <a href=\"https:\/\/www.amazon.es\/COSORI-Freidora-Caliente-Programas-Temporizador\/dp\/B07N8N6C85?__mk_es_ES=%C3%85M%C3%85%C5%BD%C3%95%C3%91&amp;crid=25EHZJJRCSY32&amp;keywords=airfryer&amp;qid=1696588143&amp;sprefix=airfryer%2Caps%2C161&amp;sr=8-1-spons&amp;sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&amp;th=1&amp;linkCode=ll1&amp;tag=indya09-21&amp;linkId=e42117b4ddbe426982fe5856d47d192e&amp;language=es_ES&amp;ref_=as_li_ss_tl\" target=\"_blank\" rel=\"noopener\">Cosori air fryer<\/a>, with <a href=\"https:\/\/www.amazon.es\/Cecotec-Tecnolog%C3%ADa-PerfectCook-Temperatura-Temporizador\/dp\/B0BPYVNW3L?__mk_es_ES=%C3%85M%C3%85%C5%BD%C3%95%C3%91&amp;crid=25EHZJJRCSY32&amp;keywords=airfryer&amp;qid=1696588143&amp;sprefix=airfryer%2Caps%2C161&amp;sr=8-3-spons&amp;sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&amp;th=1&amp;linkCode=ll1&amp;tag=indya09-21&amp;linkId=6ff67c9f6d653ffaa086ba31be1bf367&amp;language=es_ES&amp;ref_=as_li_ss_tl\" target=\"_blank\" rel=\"noopener\">Cecotec<\/a> another option.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29374 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/huevo-truco-1536x768-2-300x150.webp\" alt=\"\" width=\"828\" height=\"414\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/huevo-truco-1536x768-2-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/huevo-truco-1536x768-2-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/huevo-truco-1536x768-2.webp 1536w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2>How should eggs be stored?<\/h2>\n<p>Their natural <strong>packaging<\/strong> is the <strong>shell<\/strong>, made from <strong>calcium carbonate and proteins<\/strong> and covered by a protective <strong>cuticle<\/strong> against <strong>bacteria<\/strong>. An intact shell does not guarantee freedom from pathogens.<\/p>\n<p>Fresh eggs handled carefully can keep for several weeks; follow date and storage instructions.<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\">Even where eggs are sold unrefrigerated,<strong> refrigerate them at home<\/strong> and avoid repeated temperature changes, which can cause surface condensation and increase contamination risks, including <i>Salmonella<\/i>.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>Do not wash eggs before storing them<\/strong>; <strong>washing is not a substitute for safe cooking<\/strong>. <i>Salmonella<\/i> may occur on the shell, and washing can damage protective barriers or spread contamination.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\">Store in their carton on a <strong>shelf towards the back of the fridge<\/strong> rather than the door, avoiding temperature fluctuations and repeated movement.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>Avoid warm or very dry storage.<\/strong> Water loss through the porous shell reduces freshness, thins the white and flattens the yolk.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29376 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/huevos-cartones-1536x768-2-300x150.webp\" alt=\"\" width=\"836\" height=\"418\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/huevos-cartones-1536x768-2-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/huevos-cartones-1536x768-2-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/huevos-cartones-1536x768-2.webp 1536w\" sizes=\"auto, (max-width: 836px) 100vw, 836px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><strong>Which eggs are better: free-range, organic or caged?<\/strong><\/h2>\n<p>Eggs sold legally must meet <strong>food standards<\/strong>. Nutritional and flavour differences between <strong>caged hens<\/strong> and <strong>free-range hens<\/strong> are often smaller than expected. Choices also reflect priorities around<strong> animal welfare<\/strong> and the environment.<\/p>\n<p><strong>Labelling<\/strong> helps identify production method and origin. The <strong>first digit<\/strong> of the stamped code indicates:<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>0<\/strong>: organic production, with organic feed and access outdoors.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>1:<\/strong> free-range hens with access outdoors.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>2:<\/strong> barn hens kept indoors on the floor, within legally specified space requirements.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><strong>3:<\/strong> hens kept in cages, with controlled lighting to support laying.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29377 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/huevos-etiquetado-1536x768-2-300x150.webp\" alt=\"\" width=\"836\" height=\"418\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/huevos-etiquetado-1536x768-2-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/huevos-etiquetado-1536x768-2-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/huevos-etiquetado-1536x768-2.webp 1536w\" sizes=\"auto, (max-width: 836px) 100vw, 836px\" \/><\/p>\n<p>\u00a0<\/p>\n<h3><strong>Do not judge by colour<\/strong><\/h3>\n<p><strong>Yolk colour<\/strong> largely reflects feed. Its <strong>yellow colour<\/strong> comes from plant pigments called <strong>xanthophylls<\/strong>, found in <strong>alfalfa and maize<\/strong>. Feed rich in these gives a stronger colour, which can also be achieved with <strong>permitted colouring additives<\/strong>.<\/p>\n<p>\u00a0<\/p>\n<h2>3 egg recipes:<\/h2>\n<p>Try these three recipes in the INDYA app for your nutritionist to add to your plan:<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><a href=\"https:\/\/getindya.com\/recetas\/arroz-blanco-y-salvaje-con-pure-de-boniato-huevo-poche-y-rucula\/\">White and wild rice with sweet potato pur\u00e9e, poached egg and rocket<\/a><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><a href=\"https:\/\/getindya.com\/recetas\/aguacate-relleno-de-huevo\/\">Avocado stuffed with egg<\/a><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><a href=\"https:\/\/getindya.com\/recetas\/tostada-de-centeno-con-champinones-salteados-huevo-a-la-plancha-y-rucula\/\">Rye toast with saut\u00e9ed mushrooms, fried egg and rocket<\/a><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29380 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/huevos-plato-1536x768-2-300x150.webp\" alt=\"\" width=\"836\" height=\"418\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/huevos-plato-1536x768-2-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/huevos-plato-1536x768-2-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/huevos-plato-1536x768-2.webp 1536w\" sizes=\"auto, (max-width: 836px) 100vw, 836px\" \/><\/p>\n<p>\u00a0<\/p>\n<p class=\"wp-block-paragraph\">If you want to take these recommendations further and adapt them to your goals, training and individual needs, at INDYA you can work with a <a href=\"https:\/\/getindya.com\/en\/athletes\/\">sports nutritionist<\/a> who will design and adjust a personalised nutrition plan for you.<\/p>\n<p class=\"wp-block-paragraph\">If you also want in-person support, INDYA offers a <a href=\"https:\/\/getindya.com\/en\/athletes\/sports-nutritionist-in-valencia\/\">sports nutritionist in Valencia<\/a>, with a plan tailored to your sport, goals and everyday life.<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>How many calories are in an egg? Our nutritionists explain this nutritious and versatile food.<\/p>\n","protected":false},"author":18,"featured_media":19748,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[1],"tags":[],"class_list":["post-35739","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35739","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/18"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35739"}],"version-history":[{"count":2,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35739\/revisions"}],"predecessor-version":[{"id":35855,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35739\/revisions\/35855"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/19748"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35739"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35739"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35739"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}