Many people know that eggs are very healthy. Not only that, but they are also a great source of high-quality protein.
Getting enough protein is very important for building bones and muscles, as well as maintaining good overall health.Eggs are considered a complete source of high-quality protein because they contain all nine essential amino acids.But how much protein can you expect to get from eggs?
How much protein does an egg contain?
An average egg contains about 6-7 grams of protein.However, the protein content depends on the size of the egg. Here’s how much protein different sized eggs contain:
- Small egg (38 grams): 4.79 grams of protein
- Medium egg (44 grams): 5.54 grams of protein
- Large egg (50 grams): 6.3 grams of protein
- Extra large egg (56 grams): 7.06 grams of protein
- Giant egg (63 grams): 7.94 grams of protein
To put these numbers into perspective, the average sedentary man needs about 56 grams of protein per day and the average sedentary woman needs about 46 grams.
Protein content of yolk and white
Let’s now look at the protein content of the different parts of the egg.
Protein in egg yolk
- The egg yolk is where almost all of the nutrients and fats in the egg are found.
- However, in addition to these nutrients, the yolk also contains about half the protein content of the egg.
- In a large egg which contains about 6.3 grams of protein, 2.7 grams comes from the yolk.
Proteins in egg white
- Egg white is composed of approximately 88% water.
- There are 150 different types of proteins in egg whites.
- In 33 grams of raw egg white there are 3.6 grams of protein.
Other health benefits of eggs
Eggs are among the healthiest and most nutritious foods you can consume.They are relatively low in calories: a large raw egg contains only 71 calories.Despite their low calorie content, they are a balanced source of almost all the nutrients you need.One of these nutrients is choline. Choline is important for many processes in the body, including metabolism, gene expression, and brain development.
Eggs also provide a number of vitamins and minerals, including:
- iron
- folate
- vitamin B12
- vitamin A
- vitamin D
- vitamin E
- lutein and zeaxanthin
- selenium
In addition to their nutrient content, eggs have been associated with numerous health benefits, including weight loss and maintenance.
Good sources of protein
Eggs aren’t the only good source of protein. You can also find protein in foods like:
- Tempeh: (20.3 grams of protein per 100 grams)
- Tofu: (18.8 grams of protein per 100 grams of fried tofu)
- Lentils: (24.6 grams of protein per 100 grams of raw lentils)
- Chickpeas: (8.86 grams of protein per 100 grams)
- Kidney Beans: (22.5 grams of protein per 100 grams of raw kidney beans)
- Black Beans: (21.6 grams of protein per 100 grams of raw beans)
- Almonds: (21.2 grams of protein per 100 grams)Both the egg white and the yolk contain protein.
In addition to their impressive protein content, eggs are low in calories and packed with nutrients, making them a great option if you’re thinking about losing weight.
