egg whites

Protein In An Egg: How You Can Benefit From It

Eggs are one of the most commonly consumed foods all across the world. They are highly nutrient-dense and are a rich source of protein. Additionally, eggs also contain a wide variety of vitamins and minerals such as phosphorus, calcium, Vitamin K, etc, making them the ideal choice of food to start your day off with. Let us understand more about the protein in an egg and how consuming it can have a positive impact on your body. 

How Much Protein In An Egg

On average, most eggs contain nearly 7 grams of protein. The amount of protein present in the egg depends on its actual size and source.

Given below is the protein content of various sized eggs:

  • Small egg: 4.9 grams of protein
  • Medium egg: 5.7 grams of protein
  • Large egg: 6.5 grams of protein
  • Extra-large egg: 7.3 grams of protein
  • Jumbo egg: 8.2 grams of protein

Since the average person requires a minimum of 55 grams of protein per day in order to promote optimal functioning, consuming eggs can be one of the fastest ways to meet your requirements. 

Debunking Common Myths About Egg Nutrition

One of the most common misconceptions that people have about protein found in an egg is that they think all of the protein comes from just egg whites. While egg whites are basically just protein, other parts of the egg such as the yolk are incredibly nutritious as well. The egg yolk is the primary nutrition and fat housing component of the egg and contains almost half of the protein content found in the egg.

For example, if you are consuming a medium-sized egg that contains about 6 grams of protein, the egg yolk contains 2 grams of it, while the whites provide you with 4 grams of protein. 


Another misconception about egg white protein is that raw eggs contain more protein than the cooked ones. Consuming raw, uncooked eggs is one of the least effective ways to provide your body with protein since our body does not accept it. Cooking your eggs will make them 94% more absorbable, while definitely giving you a better taste as well. 

Benefits Of Consuming Eggs

Given below are some of the health benefits that you may experience from adding eggs to your daily nutritional intake: 

Improved Muscle Functioning: 

eggs in diet

The protein found in an egg helps in carrying out functions such as aiding the expansion and contraction of muscles, preventing lactic acid build-up, aiding the growth of muscle mass and boosting the repairing process of the tissues in our body.

How Eggs Help In Muscle Building?

Egg nutrition also helps in promoting optimal functioning of our muscles and is one of the main reasons why athletes and bodybuilders include a lot of eggs in their diet.

Improved Brain Health: 

essential nutrients

Egg whites contain a wide variety of essential nutrients  such as manganese and the B class of Vitamins that help in carrying out functions like reducing the oxidative stress exerted on the brain due to presence of free radicals, improving the flow of blood and oxygen, and reducing the release of hormones like cortisol.

The egg protein can be beneficial for improving memory power, logical reasoning, etc among growing children. Additionally, egg yolk nutrition can also be helpful in preventing the formation of neurodegenerative diseases such as Alzeihmer’s and Parkinsons in the long run.

Regulates Energy Levels:

egg yolk nutrition

 Egg whites contain essential nutrients such as Vitamin A and B12 which help in releasing units of energy in our body to carry out essential functioning, They are also absorbed by our body at a relatively slower rate, making them the ideal choice of breakfast food to keep you fuelled throughout the day.

Prevents Catabolism: 

egg whites

While we sleep, our body experiences a major breakdown of all the nutrients that we consume throughout the day and lose a lot of nutrition and muscle in the process.

In order to prevent any complications such as catabolism, it is important to consume the protein in an egg as soon as we wake up to kick start our body’s metabolic activity.

Improves Immune System: 

Protein in an egg

Nutrients such as Vitamin A, Vitamin B, and selenium found in eggs can be beneficial in carrying out functions such as improving the body’s response to inflammation, enhancing the actions of lymphocytes, and promoting the release of white blood cells in our body.

Egg protein can be beneficial in warding off harmful pathogens that could cause infections. Additionally, egg whites are also responsible for promoting the growth of healthy micro bacteria within the gut, which is useful for improving digestion and maintaining intestinal flora.

Prevents heart disease: 

egg nutrition

Egg yolk protein is a rich source of a compound called choline which is useful for eliminating the presence of homocysteine, a common marker for heart disease. Additionally, egg nutrition can also be useful in promoting a healthy pumping of blood and reducing the oxidative stress exerted on the heart.

Promotes Eye Health:

Egg yolk protein

Egg yolk protein is a good source of Vitamin A, which is useful in maintaining optimal optic functioning. They also contain compounds such as zeaxanthin and lutein, which are essential for preventing visual complications such as age-related macular degeneration, which is one of the most common reasons for developing loss of vision.  

Aiding Weight loss: 

protein in an egg

The protein in an egg signals the body to reduce its release of hunger hormones such as ghrelin. This eliminates our cravings for junk food and sugars, urging us to make better nutritional choices. Apart from being an appetite suppressant, the protein in an egg also improves the body’s metabolic activity, which uses up all the stored fat content to produce units of energy.

Skin Health:

egg white protein

 Egg yolk nutrition is also a good source of nutrients such as biotin and the B class of vitamins which promote a healthy flow of blood throughout our body and give it a glowing appearance. The anti-inflammatory properties of eggs are also useful for improving skin conditions such as acne and signs of aging.

You can optimise your egg white protein intake for the day by supplementing your regular food intake with natural health supplements such as protein powders which help you meet the recommended daily allowance of protein for the day.

Eggs: An Exceptional Source of Protein

Favoured alike by young, old and bodybuilders eggs are an inexpensive alternative to meat, a versatile food and a high quality source of protein. Low in calories they are a complete meal by itself and can raise the nutritional quotient of recipes several notches higher. Yet, eating eggs come with a caveat. The perfect makeup of amino-acids in egg whites and the body’s ability to utilize them makes egg whites a must-have source of protein for gym newbies and pros, whereas egg yolks have to withstand the negative reputation of high cholesterol content.

NUTRITION FACTS FOR EGGS

An average large, whole egg contains about 72 calories, 6g protein, 5g of fat, about 200mg of cholesterol and no carbs.

As compared to whole eggs, egg whites contain more than half (four of the six grams) of an egg’s protein in mere 17 calories, fulfilling 5 percent of your daily protein needs.  Egg whites function as a shock absorber. It keeps the albumen in place and provides nutrients to the growing embryo. Around 40 proteins constitute egg white. The high-quality proteins found in egg whites keeps people full for a longer duration.

Egg white proteins are rich in branched-chain-amino-acids (BCAAs) and arginine and sulfur-containing amino acids cysteine and methionine. These amino acids help maintain the structure of many proteins in the body and are critical for optimum joint health and certain hormones.

According to the National Institute of Health, egg whites are a good source of riboflavin, also known as vitamin B2.  This vitamin improves metabolism and enhances energy production. Egg whites also contain micronutrient selenium. It is required for the proper activity of a group of enzymes, responsible for detoxifying the body, called glutathione peroxidases. Additionally, each egg white contains 54mg of potassium and 55mg sodium. A moderate amount of sodium is essential for body functioning.

EGG YOLKS

Though it has become more of a norm to avoid egg yolks, it makes sense to reevaluate facts, rather than follow the trend. Other than the deviled cholesterol, egg yolk is loaded with fat-soluble vitamins A, D, E and K as well as antioxidants like lutein and zeaxanthin required for healthy eyes.  They also contain more than 90 percent of the calcium, iron, phosphorus, zinc, thiamine, folate, vitamin B6 and vitamin B12.

While it’s true that egg yolks have a lot of cholesterol—and so may weakly affect blood cholesterol levels—eggs also contain nutrients that may help lower the risk for heart disease, including protein, vitamins B12 and D, riboflavin, and folate.

Moreover, several research studies go on to prove that having a whole egg in breakfast provides you high-quality protein, keeps you full for longer and helps you lose weight in the long run. In one study, eating eggs instead of bagels for breakfast made people feel fuller so that they ended up eating fewer calories for the next 36 hours. Another study showed that a breakfast of eggs caused 65 percent greater weight loss than a breakfast of bagels, even though both meals contained the same number of calories.

The saturated and monounsaturated fat, also in egg yolks, are important for maintaining higher testosterone levels. Anyone who is focused towards building muscles knows that testosterone, the quintessential male hormone is critical for building muscle mass. Moreover, cholesterol found in the egg yolks also helps maintain the integrity of muscle cell membranes, which helps them function properly and avoid breakdown. Before you shun the goodness of yolk due to cholesterol, you need to keep in mind that a solid body of research shows that for most people, cholesterol in food has a much smaller effect on blood levels of total cholesterol.

Recent research has shown that moderate egg consumption—up to one a day—does not increase heart disease risk in healthy individuals and can be part of a healthy diet. (Make sure to store eggs in the fridge and cook them until the whites and yolks are firm, to prevent food-borne illness.

However, if you are into serious fitness and have more than normal protein needs, you can safely have two whole eggs to amp your performance. To be on a safe side you can add egg whites to the whole eggs to multiply the nutritional quotient.

References

http://www.md-health.com/Protein-In-Egg-Whites.html

http://www.hsph.harvard.edu/nutritionsource/eggs/

http://www.livescience.com/50879-egg-white-nutrition-facts.html