Are Eggs Good Source of Protein: A Detailed Look

One of the most nutritious and protein-rich foods is the egg. Eggs are low in calories and a powerhouse of protein and minerals. Do you, however, know how much protein an egg actually contains or what is the best way to include eggs to increase its absorption efficiency? Let’s examine the amount of protein in eggs and other dietary considerations in this article.

Eggs are a great source of high-quality protein, which is important for building bones and muscle, as well as for your overall health. A source of complete protein and one of the most nutrient-dense foods, eggs are the superfood that includes all nine essential amino acids and vitamins. A whole egg has practically all the nutrients required to stay healthy, including proteins, vitamins, and minerals.

Protein content in one whole egg The average egg contains about 6–7 grams of protein. However, the protein content depends on the size of the egg. For example — A small egg of about 38 grams contains 4.79 grams of protein A medium egg of about 44 grams contains 5.54 grams of protein A large egg of about 50 grams contains 6.3 grams of protein

Protein content in egg yolk Nearly all of the nutrients and fat in an egg are contained in the yolk. Additionally to these nutrients, the yolk also includes up to nearly half of the egg’s protein composition. For example — About 2.7 grams of protein in a large egg of 6.3 grams, comes from the yolk.

Protein content in egg white A whole egg consists of approximately 88% of egg white. The egg whites comprise of 150 distinct types of proteins. For example — About 3.6 grams of protein in a large egg of 33 grams, comes from egg white. Therefore, both egg yolks and egg whites contain protein, but egg whites contain slightly more amount of protein than yolk

Can Method of Preparation Affect Protein Quality in an Egg?

The method of cooking eggs can affect the amount of protein, the human body can really use. About 94% of the protein from cooked eggs is absorbed in the body compared to just 74% of protein absorbed from raw eggs. Therefore, cooking eggs can make the protein content in eggs more accessible and digestible to the body. Additionally, consuming raw eggs carries the risk of food poisoning and bacterial contamination.

Different Ways To Cook Eggs To Enhance the Efficiency of Absorption by the Human Body

• Fried eggs (which includes styles like over-easy and sunny side up) — A fried egg is a cooked dish made from one or more eggs that are removed from their shells and placed into a frying pan and fried.
• Scrambled eggs — Scrambled eggs are prepared by beating them and then cooking and stirring gently.
• Poached eggs — A poached egg is an egg that has been cooked, outside the shell, by poaching, as opposed to simmering or boiling.
• Boiled eggs (hard-boiled and soft-boiled) — Hard-boiled eggs are cooked until the egg white and egg yolk both solidify, while soft-boiled eggs leave the yolk, and egg white, at least partially liquid and raw.
• Shirred or baked eggs — Shirred eggs, also known as baked eggs, are eggs that have been baked in a flat-bottomed dish.
• Omelette — An omelette is a dish made from beaten eggs, fried with butter or oil in a frying pan.

Benefits of Consuming Eggs

• Builds strong muscles: The protein in eggs helps maintain and repair body tissues, including muscle.
• Improves Brain health: Eggs contain vitamins and minerals that are necessary for the brain and the nervous system to function effectively.
• Beneficial in building healthy immune system: The vitamin A, vitamin B-12, and selenium in eggs are key to keeping the immune system healthy.
• Improves Eye health: The vitamin content in eggs help prevent macular degeneration, the leading cause of age-related blindness and promote good vision.

In Conclusion , Eggs are one of the best dietary sources of high-quality protein, with all of the essential amino acids. Consumption of eggs is linked with weight management, increase muscle mass, lower blood pressure and help improve bone health, as well. To experience the health benefits of eggs, it should be included as part of a balanced diet. Therefore, eggs are versatile as it’s easy and convenient to include them in the form of fried, boiled, scrambled, or baked.

References:

https://www.healthline.com/nutrition/proven-health-benefits-of-eggs

https://www.healthline.com/nutrition/protein-in-egg

https://timesofindia.indiatimes.com/life-style/food-news/5-healthy-ways-to-cook-eggs-at-home/photostory/93556391.cms