Most people know that eggs are healthy and love them. They are cheap and a great source of protein, which you need whether you’re trying to lose weight or build muscle. But have you ever wondered how much protein is in one egg and what else is in it? What port of the egg contains the most protein and what happens to the protein when you cook it? How much protein do I even need every day? How much egg is to much and how to add them to your diet? In this article we will cover everything you need to know about eggs.
How Much Protein is in One Egg?
The average egg contains about 6 to 7 grams of protein.
The amount of protein varies depending on size. Here’s how much protein different sizes of eggs contain:
- Small egg (38 grams): 4,9 grams of protein
- Medium egg (44 grams): 5,7 grams of protein
- Large egg (50 grams): 6,5 grams of protein
- Extra-large egg (56 grams): 7,3 grams of protein
- Jumbo egg (63 grams): 8,2 grams of protein
Check out Nutritiondata yourself if you want to know more.
Yolk or White where is the Protein and what else is in There?
Now let’s find out where the difference between the egg parts are.
A lot of people think that the protein is only found in the egg whites, which is understandable because they consist of little other than proteins.
The egg yolks is the home of almost all the nutrients and fat, but is that true?
Even if the protein consists almost exclusively of protein, about half of the protein from the egg is in the yolk. That means in a large egg that contains about 7 grams of protein, 3 grams will be coming from the yolk and 4 grams from the white.
Now we know how much protein is in an egg but what about the nutrients? What’s in there?
One large egg has varying amounts of 13 essential vitamins and minerals, all for 70 calories.
Nutrients such as:
- Vitamin D, critical for bone health and immune function. Eggs are one of the only foods that naturally contain vitamin D.
- Choline, essential for normal functioning of all cells, but particularly important during pregnancy to support healthy brain development of the fetus.
- Lutein and zeaxanthin, antioxidants that are believed to reduce the risk of developing cataracts and slow the progression of age-related macular degeneration, a disease that develops with age.
Whats the Summary? Both egg yolks and egg whits contain protein, although the withes contain slightly more the yolks got all the vitamins and minerals. Therefore, eating the entire egg – not just the white – is the way to get all the good stuff that we love eggs for!
What happens with the Protein when the Egg is Cooked?
Even tho the eggs contain high-quality protein and all nine essential amino acids in the right ratios, how much of that protein the body can actually use depends on how they are prepared.
A study from NCBI showed that eating eggs raw seams to provide the least amount of protein. It found that participants absorbed 90% of the protein from cooked eggs, compared to only 50% of the protein from raw eggs.
The same was showed in another study that provided healthy individuals with a meal that contained either cooked or raw egg protein. The result was similar to the first one. 945 of the cooked egg protein was absorbed, compared to only 74% of the raw egg protein.
The Summary: Eating cooked eggs helps the protein become more digestible and more accessible to the body.
In addition, a third study shows that eating raw eggs carries a risk of bacterial contamination and food poisoning.
But how Much Protein (Eggs) does a Healthy Person Need?
Few nutrients are as important as protein. If you don’t get enough through your diet, your health and body composition suffer.
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
This amounts to:
- 56 grams per day for the average sedentary man.
- 46 grams per day for the average sedentary woman.
We know hoch much protein is in a egg. 7 grams of protein. That means that means an average man would have to eat 8 eggs a day to cover his protein needs. For a woman it would be about 7. Luckily there are other good protein sources that you don’t have to eat eggs all day long (even if they are tasty and super health).
How Many Eggs Can You Safely Eat?
Eggs have gotten a bad reputation because the yolks are high in cholesterol.
But cholesterol isn’t that simple. The more of it you eat, the less your body produces.
For this reason, eating a few eggs won’t cause a high rise in cholesterol levels.
Eggs consistently raise HDL (the “good”) cholesterol. For 70% of people, there is no increase in total or LDL cholesterol. Some people may experience a mild increase in a benign subtype of LDL.
But how Much is too Much?
Unfortunately, no studies have fed people more than three eggs per day.
It is possible, though unlikely, that eating more than that could negatively impact your health. Consuming more than three is uncharted territory, scientifically speaking.
However, one case study included an 88-year-old man who consumed 25 eggs per day. He had normal cholesterol levels and was in very good health.
The healthiest eggs are omega-3-enriched eggs or eggs from hens that are raised on pasture. These eggs are much higher in omega-3s and important fat-soluble vitamins.
Overall, eating eggs is perfectly safe, even if you’re eating up to 3 whole eggs per day.
How to Add Eggs to Your Diet?
If you want to build your diet around eggs and protein then maybe the ‘Keto Diet‘ it the way for you to go. It’s a low-carb diet. That means you get more calories from protein and fat and less from carbohydrates. Which we learned is the perfect base for eating lots of eggs.
If you just want to add them to your normal diet and want to eat them more often you can try to boil or poach them or you can cook them in healthy oil.
An average-sized egg contains about 6–7 grams of protein.
To enable your body to use as much of that as possible, it is recommended to eat eggs cooked rather than raw.
Aside from their impressive protein content, eggs are low in calories, high in nutrients and especially weight loss friendly.