Most people who have hit the gym are the ones to ask ‘how much protein in one egg?’ And for obvious reasons. Eggs are packed with proteins, vitamins, minerals, healthy fats and a whole lot of trace nutrients. Including the right amount of ‘protein’ in the diet is as important as doing the right amount of weight training or any other form of intense workout. However, we should know that protein is essential for people of all age groups irrespective of the level of activity. So including eggs which are known for their protein content, is a good way to incorporate high quality protein in your diet.
HOW MUCH PROTEIN IN ONE EGG?
An average large sized egg contains about 6.6 grams of protein. When you ask people about how much protein is present in one egg, most reply saying that they are not sure about how much protein is present in one egg, but they are sure that all of the protein comes only from the egg whites. However, the fact is that the protein in an egg is distributed in both the egg white as well as the egg yolk. The reason why most people assume egg whites to contain all the egg protein is because it consists mainly of protein with very low amounts of other nutrients. All the other essential nutrients, fats as well as protein are found in the egg yolk. Almost half the quantity of protein in an egg is present in the yolk. One egg white would contain approximately 3.5 grams of protein, whereas the yolk contains about 2.7 grams. In short, both the egg white and the yolk contain protein, with egg whites containing slightly more.
PROTEIN QUALITY OF EGGS:
Egg proteins have a high biological value and are also known to be first class proteins i.e. those proteins which provide all the nine essential amino acids (building blocks) required by the human body. These ‘essential’ amino acids cannot be synthesized in the body and therefore, need to be provided through the diet. Hence, eggs are an excellent source of complete high quality protein. Apart from the good quality protein that eggs contain, they are also not a very high calorie food (less than 100 kcals). Each egg provides up to 70 kcals of energy, although this value varies depending on the size of the egg.
Egg whites are low in calories with negligible amount of fat. They mainly contain protein with very small quantities of other minerals like magnesium, selenium, phosphorus, etc.
Egg yolks on the other hand, consist of protein as well as fat and hence are higher in calories. Generally known for the cholesterol they contain, egg yolks also come with a lot of beneficial components like essential fatty acids, fat-soluble vitamins and a whole lot of other essential vitamins and minerals. Eggs contain choline which plays a role in the development and functioning of the brain and memory. The yolk contains certain carotenoids like lutein and zeaxanthin which reduce the risk of age-related macular degeneration in the eyes which is a common cause of blindness in older adults. It also contains decent amounts of vitamin A, vitamin D, vitamin B12, etc. With so many benefits coming from the egg yolk itself, it would be difficult to not include it in our diet.
Along with these innumerable benefits, eggs also contain a high amount of cholesterol. But recent studies suggest that dietary cholesterol does not necessarily correlate to high cholesterol levels in the body. The American Heart Association guidelines now suggest that there is no harm in consuming an egg for healthy adults but still limit your total cholesterol intake up to 300mgs per day.
SO WHY SHOULD YOU INCLUDE EGGS IN YOUR DIET:
- The protein in an egg is high quality and complete protein
- Eggs are nutrient rich and a power packed food
- It is relatively inexpensive
- It keeps you full for a longer time preventing unnecessary bingeing
- It helps in weight management and is required for building muscle mass
- Eggs are extremely versatile and can be adapted to any meal of the day with its various preparations
Hence, it can be rightly said that whole eggs are one of the most nutritious foods gifted to us. These nutrient dense eggs also provide great satiety. There are few risks associated with eating eggs, unless one suffers from an egg allergy. Also, eating raw eggs carries a risk of bacterial contamination so make sure you cook the egg well. Add in some low calorie vegetables along with your egg preparation and get your daily dose of protein and fiber. The variety of dishes that can be prepared with these simple eggs is endless. Have them boiled, fried, scrambled, as omelettes with vegetables, as a filling for your sandwiches, add it to your gravies and this list could go on. Include eggs in the diet of your family members, young and old alike and see the difference for yourself.