Never again wonder “How Much Protein In an Egg?”
Eggs are a basic part of the daily diet and can be used as an ingredient in many recipes or as a meal itself. We use eggs for so many things and that is a good thing. Eggs have plenty of protein to give you energy and keep your body healthy. Protein is important to add into a daily diet because it is an important building block for muscle maintenance and the further development of muscles. In fact, many people who are trying to lose weight often incorporate eggs into their daily diets because it will give their muscles the nutrients they need.
Aside from giving our bodies a healthy dose of protein, eggs also contain many vitamins and minerals that nourish our systems. They have many antioxidants that keep our bodies healthy and operating efficiently.
How Much Protein is in an Egg?
The amount of protein and calories in an egg depends on its size, but the average egg usually contains around 100 calories and 6 grams of protein, without the shell. Of course, the calories and protein amount also depend on the health of the chicken producing the egg in the first place and the kind of egg: brown, cage free, white, and free range.
Without the hard shell, the average egg usually contains 6 grams of protein. The egg yolk makes up 3 grams and the white portion makes up the remaining 3 grams.
What Else is in An Egg Besides Protein? What Benefits Will I Get?
This is the basic breakdown of the everything else that is in an average egg:
- 75 grams of water
- 80-100 calories
- 6 grams of fat
- 69 milligrams of sodium
- 55 milligrams of zinc
- 1 gram of carbohydrates
- 28 milligrams of calcium
- 274 milligrams of cholesterol contained within the yolk
- 24 milligrams of folic acid
- a small amount of niacin,
- .15 milligrams of riboflavin
- 260 IU of vitamin A
- .04 milligrams of thiamin
- 1 gram of iron
- 65 milligrams of potassium
- 90 milligrams of phosphorus
The following are some of the most important vitamins and antioxidants that you can get from an egg. These vitamins and antioxidants give us several benefits:
- Selenium is often included in eggs and is an incredibly powerful antioxidant that helps protect the body from damage from free radicals. In addition, selenium also helps maintain the immune system and keep it healthy.
- Vitamin A is found in the average egg and has antioxidant properties. Vitamin A is definitely helpful for vision, especially night vision. Vitamin A is something our body depends on to help maintain clear, healthy skin and for cell growth in general.
- Choline is another antioxidant found in eggs that are needed in order to keep cell membranes healthy and functioning properly. The cell membrane is the outer part of our cells and needs to stay strong. In addition, choline helps to steady homocysteine levels and keeps them at a safe level. These levels need to stay low in order to maintain the health of our heart and our brain. Other studies have shown that choline helps improve and maintain cognitive processes.
- Vitamin B, riboflavin, and folate are absolutely needed to help our digestive systems to process all the food that we eat into pure energy that can be used at a later time. Along with choline, folate is important for reducing homocysteine levels and is one of the major vitamins that helps prevent birth defects in the pregnancy process. All three of these important vitamins aid our bodies and keep them functioning properly.
- Vitamin E is yet another incredibly important vitamin that pairs up with both selenium and vitamin C to prevent damage by free radicals. It is crucial to get enough vitamin E into a daily diet.
How Can I Prepare Eggs and How Much Protein Will I Get?
- One raw egg of average size is usually 75 calories and contains up to 6 grams of protein.
- One egg of average size that is fried in oil has the same 6 grams of protein, but shoots up to 120 calories because of the added oil.
- One egg of average size that is boiled will have the same 6 grams of protein, but will have around 80 calories.
- One egg of average size that is poached will contain the same 6 grams of protein and will have around 80 calories.
- Two eggs of average size that are scrambled with added milk will add up to 14 grams of protein and have around 170 calories. Two scrambled eggs without milk will have 12 grams of protein and less calories.
- One cooked omelet can have as much as 10 grams of protein and around 130 calories. These two numbers can increase if toppings, like vegetables or meat, are added.
- One quiche, a meal that includes an average-sized egg and cheese, will add up to 15 grams of protein and around 300 calories.
- One Scotch egg of average size will contain 7 grams of protein and have around 140 calories.
- Meringue will have the same 7 grams of protein, but will have around 360 calories.
- An egg with fried rice will have around 6 grams of protein and around 210 calories.
- One duck egg of average size will have around 15 grams of protein and nearly 170 calories.
- One quail egg of average size will have a small 2 grams of protein and 20 calories.
How to Properly Prepare Eggs
When preparing eggs for consumption, it is important to first use eggs that do not have any cracks in the shell. Just as there are warning labels to not use other kinds of foods if the seal has been opened, do not use and prepare eggs that have sustained cracks to the shell.
When cracking eggs, be sure to not include any part of the shell in the mixture and whisk them completely. When cooking the eggs, make sure to cook them so that everything is solid in appearance and does not appear runny or soupy.
The Risks of Eating Eggs
Even though eggs are filled with protein, vitamins, and antioxidants that can help fuel the body, they also have quite a bit of cholesterol and should be avoided by people on low-cholesterol diets or those with dangerously high cholesterol levels. For people who need to watch their cholesterol levels but love to eat eggs, most food manufacturers offer egg substitutes that do not have near as much cholesterol in them and are safer to eat.
Eggs are a good source of protein, but they can also cause illness if not cooked properly before consumption. Be sure to use completely clean eggs with the shells intact, and then cook the eggs until everything inside is somewhat set. The egg whites must be firm and the yolks must start to thicken before you can eat them.
Eating undercooked eggs can pose an increased risk for food poisoning. Undercooked eggs can lead to outbreaks of salmonella and other incredibly overwhelming infections. This is important to know in the case of the elderly, young children, babies, pregnant and nursing females, and those will underlying illnesses such as cancer. If anyone from the groups listed above is going to eat eggs, cook them first to reduce the risk of illness and infection.
Even though eggs can nourish the body, they can also lead to cardiovascular disease, which is one the leading causes of death in the United States. Many people often avoid eggs so as to not increase the chance of getting cardiovascular disease or to increase their cholesterol. But even though many people do this, the American Heart Association fully approves of incorporating up to four eggs a week to maintain health. Other studies have shown that even eating one egg each day will not cause a decline in health.
However, while some people are very sensitive to the amount of cholesterol that they take in, the American Heart Association strongly recommends limiting your cholesterol intake to maintain better health.
In a (Nut)shell
Eggs are divided up into two parts, the yolk and the whites, and can provide several grams of protein to nourish the body. Aside from protein, they also carry many vitamins and antioxidants that also help nourish and maintain the health of the body and the internal organs.
Eggs are perfect to eat when looking to increase the amount of protein in a diet and live a healthier lifestyle. Dieters and pregnant women, especially, look to eggs to help maintain health. Dieters need high amounts of protein with low calories in order effectively lose weight, and pregnant women need high amounts of protein to feed themselves as well as their baby.
Eggs can suit any meal and provide a pack of protein to any diet. Most nutritionists advise eating any form of cooked eggs in the mornings for breakfast to start the day off right. The protein in the eggs will keep you fuller for longer amounts of time and nourish your body.
There are several different kinds of eggs that can provide different benefits. Some eggs provide more protein and more calories, while others provide less protein and less calories. In addition, the way you prepare eggs can determine how much protein you end up getting. Frying eggs will get you an average amount of protein, but a higher amount of calories due to frying.
The next time you are looking for protein in a pinch, having eggs is the best way to go. Despite all the health controversy surrounding them, they are very healthy and can improve health considerably.