Do Eggs Cause Weight Gain?
Boiled, scrambled, sunny-side up, or any other type and combo you can think of! Eggs are a favorite breakfast option for many. From our French toast, whose calories we have counted, to our cake batter, we eat eggs in many shapes and forms. However, one question still needs a clear answer: do eggs cause weight gain?
There is a lot of debate around the topic!
While weight gain from eggs is great news for many, others may feel frantic about having them in their diet. So, let’s crack open the mystery surrounding eggs and their potential to increase weight.
Do Eggs Cause Weight Gain: Here’s Everything You Need to Know
While eggs are a great source of protein and fats, eating them alone will not help you gain weight. Gaining weight involves increasing your overall calorie intake. Hence, to put on extra pounds you must consume eggs with other food options that are rich in calories, such as the best fruits for weight gain or full-fat dairy, since milk can help you gain weight too.
As far as consuming eggs is concerned, whole eggs are considered to be the most beneficial for weight gain. They are rich in proteins and healthy fats, and our guide on whether poultry eggs are healthy explains what else they contain.
Hence, when eaten with other calorie-rich food options they can cause weight gain. In addition, it is important to eat whole eggs, yolk and white, for optimal calorie intake and weight gain.
Here’s a detailed nutritional profile of a medium-sized egg (58 grams)
| Nutrient | Amount per Medium Egg | % Daily Value (DV) |
|---|---|---|
| Calories | 65 kcal | 3% |
| Total Fat | 4.6 g | 6% |
| Saturated Fat | 1.3 g | 7% |
| Cholesterol | 162 mg | 54% |
| Sodium | 60 mg | 3% |
| Total Carbohydrates | 0.6 g | 0% |
| Dietary Fiber | 0 g | 0% |
| Sugars | 0.6 g | – |
| Protein | 5.5 g | 11% |
| Vitamin A | 64 µg | 8% |
| Vitamin D | 1.6 µg | 32% |
| Vitamin B2 (Riboflavin) | 0.25 mg | 18% |
| Vitamin B12 | 1.4 µg | 56% |
| Folate | 24 µg | 12% |
| Biotin | 10 µg | 20% |
| Pantothenic Acid | 0.7 mg | 12% |
| Choline | 144 mg | 36% |
| Phosphorus | 91 mg | 13% |
| Iodine | 25 µg | 17% |
| Selenium | 12 µg | 22% |
How Many Eggs For Weight Gain?
Many people are concerned with the number of eggs to eat in order to gain weight. A common question is will I gain weight if I eat 2 eggs a day? There is no set answer to this.
While some recommend eating 3 to 4 eggs per day to bulk up, others suggest 5 to 6. Our guide to the healthy ways to increase weight puts these numbers in context. Some even advise eating 2 whole eggs on alternate days to increase weight or eating cooked eggs after exercising to build muscles.
As mentioned earlier, gaining weight is about maintaining a caloric surplus. If you consume more eggs than you burn calories, your body will gain more calories and you will end up gaining weight.
Which Part Of The Egg Is Good For Weight Gain?
The egg yolk is rich in essential fats to help gain weight which is a reason why people are advised to remove the yolk from the egg when losing weight. So, does that mean with yolks combined, do eggs cause weight gain?
Eggs are recommended for weight gain as the yolk and egg white create a nutritious combination of proteins, fats, and calcium for healthy weight gain.
The egg yolk is also associated with muscle building which further causes weight gain in the body.
Do Boiled Eggs Cause Weight Gain?
Do eggs cause weight gain if you take them boiled? It’s actually quite the opposite! Boiled eggs are associated more with weight loss than weight gain.
It’s important to know that weight gain comes with a surplus of eating and resistance training combined with a high-protein diet, so as long as you train well and eat well, you will gain weight regardless of the form in which you eat your eggs.
Boiled eggs are a great source of protein, though for comparison it helps to know how much protein 1 kg of chicken provides. A desi option is an egg paratha, and you can check the calories in a paratha with egg before making it a daily habit. They keep the stomach full for longer without providing too many calories which is excellent for weight loss as it helps you eat fewer calories throughout the day.
Do contact the nearest top nutritionist for better weight management advice, and this guide explains what a registered dietitian in Lahore does. For a wider view of egg research, see the Harvard T.H. Chan School of Public Health review of eggs.
Key Takeaways
- Eggs alone do not cause weight gain; a daily calorie surplus does.
- Whole eggs, yolk included, give you the protein and fats that support healthy weight gain and muscle.
- Three to six eggs a day suits most people who are bulking, provided the rest of the diet is calorie dense.
- Boiled eggs are more of a weight loss food, because they keep you full on very few calories.
- How you cook eggs matters: frying in oil or ghee adds far more calories than boiling or poaching.
