8g. To give you a hand, here are some of my top tips and variations: Huevos a la Mexicana can absolutely stand on its own, but it also tastes fantastic with a variety of accompaniments. Try these next. Start by dicingthe onion, tomatoes, and jalapenos into small pieces. For example, you could complement eggs with vegetables, whole grains, and low-fat dairy to increase the overall nutrient content of your meal and reduce the cholesterol content. In fact, eating an egg a day was associated with a lower risk of myocardial infarction, according to a May 2018 study published in Heart. You can also add a tablespoon or two of butter or margarine to your eggs to increase their flavor. Some people do not need to worry about cholesterol levels, since theyre usually low in saturated fat. Grade AA and Grade A eggs are best for frying and poaching, where appearance is important. These two foods are often combined with fruit to make a diet that is high in protein.
This dish is incredibly simple to make. Eggs are rich in several nutrients that promote heart health and recent research shows that there are no significant associations between moderate egg intake (that is, around 1 egg each day) and major cardiovascular events, lipid levels or mortality, according to a January 2020 study in the American Journal of Clinical Nutrition.. Net Carbs. Heat up a skillet or nonstick pan well over Advertisement Coins.
Fried Egg vs Scrambled Eggs: 3 Nutrition Facts You Must Know To meet your weight-loss goals, this healthier topping option is an excellent choice. Eggs are one of the most common eight allergens identified nationwide, particularly among children. Eggs do not have more calories than scrambled eggs, though they do contain more healthy fats. Scrambled eggs can be served with a variety of side dishes, including toast, bacon and sausage, fruits and vegetables. As a whole food, one egg contains roughly 200 calories and 16 grams of protein. At the same time, it is important to note that eggs are also high in cholesterol and can present potential health risks for some individuals. A sausage pizza from Casey's contains about 690 calories per slice. Consuming more than 3 or 4 eggs a week may raise your risk of heart disease.
How Many Calories In 2 Scrambled Eggs With Cheese The exact amount of calories will depend on the size of the eggs and the amount of ketchup used. Rather, its the carbs we eat that are the main contributor to dangerous blood lipid levels. This quality is seldom found in retail stores because usually they are used to make liquid, frozen, and dried egg products, as well as other egg-containing products. 10 Healthy Sandwich Recipes That Are Low-Calorie and Actually Filling. Eating twoeggs for breakfast can be a healthy addition to a weight loss regimen. Saturated Fat 2 g grams 10% Daily Value. If you dont know the answer to this question, then your search for the answer may be futile. Scrambled eggs are extremely satiating, making you less likely to eat other less healthy foods. If youre someone who wants to lose weight, youve probably heard about all of the claims that diet and weight loss books make. It takes me about 5 minutes to make 3 eggs. How many calories are in 2 eggs and 2 slices of toast? Eating two scrambled eggs every day can be a healthy part of your diet. If there is any excess moisture in the pan, wipe it with a paper towel. It contains a list of calories broken down in two scrambled eggs. Protein may help you feel full, which, in turn, may help prevent overeating, as discussed in the February 2015 issue of the Nutrition Journal.. Huevos a la Mexicana are ready in just 15 minutes and made with a delicious combination of fresh eggs, tomatoes, onions, and chile peppers. Calories: 133, . Calorie breakdown: 67% fat, 5% carbs, 27% protein. Youll also get over 12 grams of protein and one gram of carbs. Whisk the eggs with oregano, salt, and pepper. Overall, eating 2 eggs a day can be a healthy way to consuming nutrient-dense foods. On the other hand, if you poach or boil your eggs, you wont be adding to their calorie or fat content at all. And Why You Should Eat More Eggs?SUBSCRIBE OUR CHANNELHow Many Calories in One EggThe number of calories in a hen egg depend. You can also add toppings like avocado or salsa for extra flavour. McDonalds Burrito without a tortilla is a great option when you are looking for a tasty meal that wont wreak havoc on your calorie count. Melt butter: In a non-stick skillet, heat butter over medium heat. American Heart Association Nutrition Committee, American College of Allergy, Asthma and Immunology, Centers for Disease Control and Prevention, U.S. Department of Health & Human Services, USDA: Egg Omelet Or Scrambled Egg Made Without Fat, Journal of the American College of Nutrition: A Comprehensive Review of Eggs, Choline, and Lutein on Cognition Across the Life-span, NIH: Fact Sheet for Health Professionals: Choline, Brain Imaging Behavior: The Effects of Lutein and Zeaxanthin on Resting State Functional Connectivity in Older Caucasian Adults: A Randomized Controlled Trial, Nutrition Journal: A Randomized, Controlled, Crossover Trial to Assess the Acute Appetitive and Metabolic Effects of Sausage and Egg-Based Convenience Breakfast Meals in Overweight Premenopausal Women, NIH: Fact Sheet for Health Professionals: Dietary Supplements for Exercise and Athletic Performance, American Journal of Clinical Nutrition: Association of egg intake with blood lipids, cardiovascular disease, and mortality in 177,000 people in 50 countries , American Heart Association: Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the American Heart Association, Harvard Health Publishing: Eggs might help your heart, not harm it, American College of Allergy, Asthma and Immunology: Egg Allergy, Foodsafety.gov: Cold Food Storage Charts, Heart: "Associations of egg consumption with cardiovascular disease in a cohort study of 0.5 million Chinese adults", Centers for Disease Control and Prevention: "Salmonella and Eggs". 1.3 g. If you make two servings, you are consuming around two hundred calories. The dietary . Calories in 2 Scrambled Eggs based on the calories, fat, protein, carbs and other nutrition information submitted for 2 Scrambled Eggs. The Calories in a Three-Egg Ham & Cheese Omelet, USDA National Nutrient Database: "Egg, Whole, Cooked, Scrambled". You can make your breakfast in the morning by wrapping it in a frozen breakfast wrap and popping it in the microwave for a few minutes. Therefore, this is important when caring for your bodies and their systems, especially when taking cares of others. Scrambled eggs are very versatile pack them into whole-grain bread for a tasty sandwich you can take on the go. Read Also: How Many Carbs In Romaine Lettuce. Only 28% of the total fat is saturated fat the not so good-for-you kind. A large fried egg has 90 calories. Eggs are jam-packed with vitamins D and B12, both of which help your body burn fat. It is not a very high-calorie food. Calories In Scrambled Eggs.
How Many Calories Are in One Scrambled Egg? - Our Everyday Life If Im eating my eggs right now, how many eggs do I need to eat to get a full serving out of them? The reason is quite clear none of us want to increase the waistline. It depends on how many eggs are used and how they are prepared. Cognitive health continues as we age, and research has shown that people with Alzheimer's disease have lower levels of the enzyme that converts choline into acetylcholine in the brain, according to the National Institutes of Health (NIH). Consuming eggs can help to improve the level of high-density lipoprotein , aka good cholesterol, in the body. Turn it into breakfast tacos or breakfast burritos. Furthermore, protein is an important nutrient for your body, as it helps to keep you feeling full and supports the growth, repair, and maintenance of your muscles, bones, and other body tissues. The average egg contains approximately 87 calories and 6.7 grams of protein. You can use them in your garden as nutrient rich compost.
Calories in Scrambled Eggs - FatSecret Scrambled Eggs & Sausage With Hashed Brown Potatoes, Frozen Breakfast (1 package yields) Calories: 361, Fat: 27g, Carbs: 17g, Protein: 13g. A small percentage of people may see a small increase in a benign type of LDL that does not have an effect on heart health. Likewise, if you use low-fat milk and eggs in your scrambled egg recipe, you have a lower calorie count than the traditional cooking of scrambling eggs. Adding foods like vegetables, fruit, nuts, and healthy fats can help you meet all of your nutrient needs while sticking to a calorie controlled diet.
I've Been Making These High-Fiber Scrambled Oats on Repeatand You At first glance, you can see that in fried egg is more calories than in scrambled egg. So, if you eat a couple of eggs a day, they make up just 13% of your recommended intake. In addition, they are a good source of calcium, vitamin D, and phosphorus.
Calories In Two Scrambled Eggs - CarbsProTalk.com In fried egg and in scrambled egg most calories came from fat. Yes! Add the tomatoes and cook for 2-3 minutes until they begin to soften. Plus, they make for a satiating a.m. meal when you're looking to lose weight. What are the total calories in three eggs and bacon? Pour in egg mixture and allow it to After 2-3 minutes, take a spatula and break up any large clumps because this will help cook your eggs more evenly while making sure they dont overcook or get too dry! When whisking, make sure your eggs are a uniform yellow before pouring them into the pan. Thus, if there are 100 grams/serving of egg, we will divide the 100 gram/egg by 500 grams to get our protein count. Serving Size: 2 medium eggs.
Scrambled Eggs Calories and Nutrition | livestrong Milk helps to create a soft and fluffy texture in the eggs, and it also adds richness. Set aside. You can find those 10 delicious, high protein dishes in the next section, Also Check: How Many Carbs Allowed Per Day. However, eggs do have a higher cholesterol content than other types of eggs such as hard-boiled eggs and scrambled egg. This is a great way to get all the nutrients you need without the calories. Because of its combination of macronutrients, it is an excellent food for weight loss. The number of eggs you need depends on whether you want to make a breakfast or a snack. Hi, Im the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. That is around 1.25 oz per peewee egg and 2.5 oz per jumbo egg. A kitchen thermometer will let you know when the food is ready. Different foods need different cooking times to be safe. Health experts say that eating unsaturated fats, found in nuts and seeds, instead, will be your best bet for improving heart health. All you do is chop your veggies, whisk your eggs, and cook it all up. Cooked eggs are also nutritionally superior to raw eggs, as the heat from cooking increases the amount of protein, iron, and other essential vitamins and minerals. McDonalds scrambles its eggs with clarified butter, which may alter the nutritional profile of the breakfast offering. Cooked or steamed: > 165 degrees Fahrenheit. The calorie count in scrambled eggs can raise significantly depending on how you prepare them. Many people think that it is much better to eat eggs for breakfast than cereal. The satiety value of eggs is very high, while they provide fewer calories than other sources of protein. ". The Dietary Guidelines for Americans recommend consuming less than 10 percent of calories per day from saturated fat and less than 2,300 milligrams per day of sodium for a typical adult eating 2,000 calories Scrambled eggs can be used in a wide variety of ways. Read Also: How Many Carbs Per Meal Diabetes. Scrambled Eggs. Percentages are based on a diet of 2000 calories a day.
How many calories in two scrambled eggs? - Answers Bistro MD Egg & Tomato Scramble with Mini Sweet Raisin Roll, Caulipower Spicy Sesame Breakfast Scramble, Eat Fresco Egg Cheese Scramble with Uncured Bacon, Fresh N Lean Turkey Sausage Scramble with Brussel Sprouts, Trifecta Asparagus & Tomato Scramble with Sausage, Eat Fresco Vegetable & Egg White Scramble, Seattle Sutton's Healthy Eating Pesto Egg Scramble (1500). Eggs are a great source of protein and contain vitamins such as D, B2, B12, A, E and K. They also have minerals including potassium which is essential for the body to maintain fluid balance in the cells and tissues. Start by dicing the onion, tomatoes, and jalapenos into small pieces. Find out more about its nutrition, and also how to make this gratifying dish at home. Eggs are an excellent source of protein, as well as dietary fibers, which will help you keep your weight down and reduce your risk of heart disease. In terms of calories, two eggs contain a relatively low amount, making them an efficient way to get protein without excess calories. . When you have a lot of time on your hands, make a few of these Loaded Breakfast Egg Burritos in the freezer to get a quick and easy hot breakfast. Eggs can be used as a source of complete protein for those who do not consume meat or fish. There are 203 calories in 2 large Scrambled Eggs (Whole, Cooked). The consumption of an egg-based breakfast may prevent a person from consuming extra calories throughout the course of the day. Then, you can store it in one of a few ways: To reheat leftovers, simply allow them to thaw (if needed) and reheat on the stovetop until warmed through. In the Scrambled Eggs With Bacon Precooked (1 package), there are 12g total carbs, 12g net carbs, 19g fat, 25g protein, and 320 calories. Great scrambled, hard-boiled, dumped raw into piping hot rice (look into it, decide if it's worth the risk or if you like raw eggs enough; I personally love it). The average medium-sized egg, boiled or poached, still only contains around 66 calories. Cooked or steamed: > 165 degrees Fahrenheit. form large soft curds.
Egg Nutrition Facts and Health Benefits - Verywell Fit 2. As a whole, one egg has about 10% of the daily recommended protein. Calorie Goal 1860 Cal. Basically, if youre cooking the egg in some kind of fat, be it oil or butter, or adding milk, your egg is going to have more calories than if it was raw. For example, you could complement eggs with vegetables, whole grains, and low-fat dairy to increase the overall nutrient content of your meal and reduce the cholesterol content. When served alone or paired with healthy accompaniments, Huevos a la Mexicana is an incredibly healthy breakfast.
How Many Calories is a Sunny Side Up Egg? - Food And Life Lover Also, boiling, frying or scrambling the egg affects the total calorie content. One medium raw egg contains about 63 calories. For example, if you are serving four people, you will need eight eggs. Recommended Reading: How Many Carbs In An Eggo Waffle. This is especially true for those looking to shed belly flab after losing weight. Egg protein is also high in vitamin B12, magnesium, copper, zinc, selenium, phosphorus, iron, potassium, calcium, sodium, chloride, fluoride, manganese, chromium and iodine. Also, using the same method for cooking . In general, health experts recommend that you spread out your calories evenly within your meals rather than having them all pile up in one place. Using this method of cooking, two eggs cooked in half a cup of milk would supply about 170 Calories. When you take care about your eyes, you need to be very smart and know what you want to do with them. The database lists that 3.5 oz of whole egg contains 372 mg of cholesterol. cal estimate? All of these vitamins and minerals are essential for good health. Two large scrambled eggs boast 182 calories. Percentages are based on a diet of 2000 calories a day. However, not many people know how many calories are in scrambled eggs and how many calories are in a bowl of cereal. However, if your cholesterol level is high, eggs should be avoided.
How to Make Fluffy Scrambled Eggs Like Dolly Parton - MSN Since huevos a la Mexicana already contains jalapeno or serrano peppers, it isn't always served with salsa. An even healthier option would be to use egg substitute which typically has fewer than 60 calories per serving. Tag us using @SlenderKitchen or #slenderkitchen. Eggs are a great way to start your day.
What are people's favourite healthy snacks? : r/EatCheapAndHealthy - reddit Regardless of whether you drink or eat milk, you will still have a number of calories in your breakfast after you finish consuming the breakfast. Eating both is lower in calorie than eating only one. In order to get the calories from eggs, you would have had to cook the entire egg mixture in liquid, rather than just the yolk and white. Yet, better science has revealed that eating high cholesterol foods does not necessarily increase blood cholesterol levels. Two large scrambled eggs boast 182 calories. 140/2000Cal left. I consider eggs to be an inexpensive good quality protein-rich food with all nine essential amino acids. For instance, if you use cottage cheese in your omelet you should count the calories since cottage cheese has more calories than cheese. You'll also get over 12 grams of protein and one gram of carbs. Set aside. While choline deficiency in both men and women can result in muscle damage and abnormal deposition of fat in the liver. Mix a spoonful of ground flaxseed into the raw egg mixture before cooking.
< 165 degrees Fahrenheit. They make for a healthy breakfast so long as you cook them with heart-healthy oil such as olive oil, and can be a great vehicle for getting more veggies in. How Many Calories In Fried Eggs - Free recipe book. 1 Serving.
How Many Calories Are In Two Scrambled Eggs With Ketchup? Eggs have been deemed unhealthy because they contain high cholesterol levels but this is not true at all. Your daily values may be higher or lower depending on your calorie needs. Not only can it be prepared in different ways poached, fried, scrambled, and even made as an omelet, but it forms the main batter ingredient for anything that needs baking / frying. Heat some oil in a skillet, usually, I like non-stick skillets for eggs. A single egg offers 6% of vitamin D, necessary for bone health and a strong immune system. Monounsaturated Fat 2.7 g grams. Eggs are best stored in the refrigerator in their original carton where they should stay fresh for three to five weeks, per the U.S. Department of Health & Human Services. Eggs are rich in protein. Two large scrambled eggs boast 182 calories. Studies have also found that replacing a bagel breakfast with eggs can reduce hunger, calorie intake and body weight. There are also a lot of vitamins and minerals in an egg. Ketchup, a popular condiment that many people enjoy with their eggs, contains added sugar and other unhealthy ingredients, making it an unappealing choice for people looking for a healthy diet. Logically, the larger the egg, the more cholesterol it contains. Calories: 77. Also, eggs! Another option would be to use low-fat cheese. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. How Many Calories Are in an Egg? Serving Size: 1 Medium Burrito with Sausage, Egg, Cheese, Beans, and Salsa. If youre a fan of meal prepping, or just have a large crowd to feed, try a protein packed egg casserole. Sausage Egg & Cheese Hashbrown Bowl Plus your choice of: Name 2 Eggs - Scrambled BREAKFAST ALL-STAR SPECIAL Plus your choice of: Plus your choice of: BREAKFAST HASHBROWN . Looking at scrambled egg nutrition by itself is compelling, and its even more impressive when you compare scrambled eggs with the nutrients in vegetables: Recommended Reading: Timing For Medium Boiled Egg. Milk can also help bring out the flavor of the eggs, as well as helping to add nutrition to the dish. Therefore, scrambled eggs can be a great way to shop up your daily protein needs. Add fresh spinach, cilantro, or avocado. You can eat them for lunch or dinner, too! Fat 59 g. 8/67g left. Total fat: 10.2 g, 13% Daily Value (DV) Cholesterol: 375.8 mg, 125% DV. It depends on how many eggs are used and how they are prepared. But regardless of how many eggs you eat, its important to combine them with other healthy foods as part of an overall balanced diet. Checkout our Meal Plans.
Calories For 2 Eggs Scrambled - CarbsProGuide.com Like long-chain omega-3 fatty acids, in particular DHA . The calories in two large Scrambled Eggs are 203. Have you ever asked yourself, "How much weight can I lose in a month?" The two eggs contain approximately 140 calories, while the ketchup adds another 33 calories. Chicken Tinga (Slow Cooker, Instant Pot, or Stovetop), Slow Cooker Charro Beans (Frijoles Charros), On Huevos a la Mexicana (Mexican Scrambled Eggs), How to Roast Vegetables (Plus 25 Tasty Recipes), Healthy Chow Mein (Panda Express Copycat), Baked Frittata with Tomato and Goat Cheese. Your body will keep you full and build muscle as long as you consume protein and healthy fats. This matters when you are taking care of your body and its systems. Top the final dish with queso cotija or shredded cheese. Only 37 calories, or about 20 percent, are from saturated fat; the rest come from heart-healthy monounsaturated and polyunsaturated fats. These Mexican-style scrambled eggs are a classic Mexican breakfast that will quickly become a favorite. 6.7 grams per 1 egg, at $.17 cents each, They offer all 9 essential amino acids, making eggs a complete protein.
What Is Sucralose? | Cooking School | Food Network Huevos a la Mexicana is a classic Mexican breakfast dish made with eggs that are scrambled with tomatoes, onions, and jalapeno peppers. That being said, you can easily store the leftovers if needed. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. A single, large scrambled egg has 91 calories, likely because of the addition of milk, and a large egg thats been cooked in an omelet has 94 calories. It provides protein, which can help keep you feeling full throughout the morning. Let them begin to firm up. At the same time, it is important to note that eggs are also high in cholesterol and can present potential health risks for some individuals. In the bowl, add one peeled banana, cup oats, 1 egg, 1 tablespoon . The calories in two eggs however, will vary depending on the recipe and ingredients used. Many people start their day with a light breakfast of scrambled eggs. Using water makes them fluffier in texture, but lacks the richness in color that milk produces. How Many Calories Are Burned With 10000 Steps, How Many Calories Should I Have To Lose Weight, Low-calorie Lunch Recipes For Weight Loss. A single large egg contains 6 grams of protein, making it a good source of protein. 140/2000Cal left. Recommended Reading: How Many Protein In An Egg. On the other hand, when you cook eggs you will find that the protein content decreases. The presence of choline in eggs makes them a brain food. This question has been posed by a reader, and we are more than happy to answer it for them! 2 scrambled egg whites w spinach and mushrooms, two mini vegetarian sausages, mixed greens no dressing, did not have any bread . Dont Miss: How Many Calories Are Burned With 10000 Steps, 2022 CaloriesTalk.com | Contact us: contact@caloriestalk.com, Healthy Scrambled Eggs with Cottage Cheese | Cheap & Easy. Eating three egg a days for twelve weeks helps people gain lean body mass and retains lean muscular tissue, while people without eggs do not lose lean mass. They also often claim that you need to increase your protein intake as well. Eggs are a good source of omega-3, so if youre a vegetarian, they can help you get plenty in your diet.
Calories in 2 large Scrambled Eggs (Whole, Cooked) and - FatSecret Enjoy your breakfast burritos! Typically, when using the microwave method, which is really quick and easy, two large eggs scrambled with 2 tablespoons of semi-skimmed milk and a little salt and pepper would provide around 170 calories.
That number can go up or down depending on what else is added to the eggs. On the other hand, if skimmed milk or egg whites are used instead of whole eggs then the calorie count will be lower. Eggs are a good source of protein, which helps your body maintain muscle mass. 2022 CarbsProGuide.com | In fact eggs actually contain less cholesterol than beef bacon or sausage! Fast food scrambled eggs from McDonald's contain fewer calories, at 140 calories per two-egg serving, likely because the restaurant chain uses smaller eggs. Dietary fat accounts for approximately 120 calories of the 180 calories from two eggs. Preparing eggs with fat (like frying them in butter or oil) will add fat and calories to your meal. or "How many meals a day should you eat?" Season them with salt, pepper, and oregano. Fat. Premium Powerups Explore Gaming. Food Nutrition Facts and Free Calorie Counter | CalorieKing Early Bird Special 2 eggs, 2 slices of bacon and 2 slices of toast, 2 Eggs, 3 Slices Bacon, 2 Slices Whole Wheat Toast, 2 Eggs Poached,2 Slices of Bacon 1 Piece of Whole Wheat Light Toast.
PDF Nutrition Information - IHOP What To Eat With Scrambled Eggs? (20 Favorite Side Dishes) Melt the butter in a small non-stick pan and, when foaming, add the egg mix. A scrambled egg contains 3 per cent more fat than a boiled egg. You'll find it everywhere: in little packets at cafs . Food. The Nutritional Values provided are estimates only and may vary based on the preparation method.
Find 2 Plain Scrambled Eggs Calories & Nutrition Facts | MyFitnessPal Calories in Scrambled Eggs.
Can eggs help you lose weight? Evidence and benefits - Medical News Today Other User Submitted Calorie Info Matching: 2 Scrambled Eggs. This is a very small amount of calories, however, since the eggs are scrambled, there is no way to tell how much of those calories came from the milk. Then, gently pull the eggs across the pan with a spatula to Cal. 1 Serving. So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. As an alternative, you can use a non-stick pan and a spray of oil to reduce the amount of saturated fats and calories, or you can microwave your eggs with just a bit of milk to reduce the number of calories and saturated fats. For those who already suffer from high blood pressure, high triglycerides, diabetes, obesity, etc., it might be better to limit their consumption of eggs.
How Many Calories Are In: 2 Scrambled Eggs With Cheese - FitWatch Calories in Scrambled Egg on Toast - Calorie, Fat, Carb, Fiber, and The American Heart Association Nutrition Committee currently states that healthy people can eat one to two eggs daily in the context of a broader heart-healthy dietary pattern. Sodium 2160 mg. 140/2300mg left. In order to get the calories from eggs, you would have had to cook the entire egg mixture in liquid, rather than just the yolk and white. 2g. By Tiffany Tse. . Sodium: 447.8 mg, 19% DV. Comparison of an egg and a maxi egg with a double-yolk Closed, Comparison of an egg and a maxi egg with a double-yolk Opened. Read Also: Full Size Egg Crate Mattress Topper. . Of that total, 120 calories, or about two-thirds of scrambled egg calories come from dietary fat. The difference in calories between homemade and fast food scrambled eggs is likely due to the size of eggs and/or amount of fat used in cooking. Pair your eggs with a nutrient-rich side, such as veggies or whole grain toast. Cooked or steamed: > 165 degrees Fahrenheit. Of that total, 120 calories, or about two-thirds of scrambled egg calories come from dietary fat.