Is One Egg Enough For Your Daily Protein Requirement?

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Eggs are a healthy source of all nutrients required by the body to stay healthy. Eggs also aid in weight loss and no matter how you cook it – scrambled, fried, omelet, hard-boiled, it gives you all the nourishment that your body needs. It is true that cooked egg is better at providing nutrition when compared with raw egg. This has been proved by scientific studies as well.

For example, in one study, the researchers found that the percentage of protein absorbed from the raw egg was only fifty percent whereas that of the cooked egg was a high ninety percent! In another study, it was found that ninety-four percent of the protein of the cooked egg was absorbed by the body, but when checked for the raw egg the absorbed protein only amounted to seventy-four percent.

This does make clear that having a cooked egg provides much more nutritional value and beneficial health effects when compared with a raw egg.

After these statistics, it is important to find the answer to the question of how much protein is in an egg? And, how much protein is in 1 egg white?

Let’s find the answers.

How much protein is in an egg?

Eggs are one of the best options to have a fully satisfying and healthy meal. An average egg contains about 7 grams of proteins. However, the protein content of each egg as per the size of it. 

Let’s look at some more details of how much protein in eggs!

  • 63 grams, that is, 1 jumbo egg has almost 8 grams (7.9 grams) of protein.
  • 56 grams, that is, 1 extra-large egg has 7 grams of protein.
  • 50 grams, that is, 1 large egg has 6.3 grams of protein.
  • 44 grams, that is, 1 medium egg has 5.5 grams of protein.
  • 38 grams, that is, 1 small egg, 4.8 grams of protein.

Ultimately, every egg has about 125 milligrams of protein per gram of one egg. This amount tells us that, just under thirteen percent is the pure protein in 1 egg.

How much protein is in 1 egg white?

As mentioned above, an average-sized egg has about 7 grams of protein, of these 7 grams, 3 grams are contained in the egg yolk whereas 4 gram is found in the egg white.

The egg yolk also contains other nutrients and fat.

Hence, to incorporate the highest amount of protein in your meal, you must eat the entire egg and not just the egg white. Eating only the egg white would give you only 4 grams of protein whereas if you eat the entire egg after cooking you will get 7 grams of protein along with the other essential nutrients as well as some required fat for the body.

What about the calorie count?

The all the more hype about egg white revolves around the fact that it only contains 19 calories whereas the infamous egg yolk holds somewhere around 61 calories. This calorie count is for one extra-large egg.

Hence, eating only the egg white helps immensely in the long run, especially if one is on a low-calorie diet. It aids in weight loss and gives a moderate amount of protein content to the body as well.

Eating 2 egg whites will give you 38 calories and 8 grams of protein whereas eating one entire egg will give you 80 calories and 7 grams of protein. Do the math and decide for yourself which is better.

Looking at this, it is recommended to eat two egg whites if you are trying to lose weight, otherwise, if you are just intending to gain weight then eating one entire egg would be more beneficial.

Additional health benefits of eating egg

One of the healthiest foods in your meal is an egg. Relatively low in calories, and comparatively high in protein content, eggs provide many additional and necessary nutrients and vitamins to the body.

For example, one of the nutrients that is choline. Choline is usually lacking in many people’s diets. A lack of this nutrient in a diet is linked with some brain and heart diseases and has also known to form some risk during pregnancy and fetus development.

Other than the extra nutrients, eggs also provide a sense of fullness. For instance, people who regularly eat eggs in the breakfast report feeling satiated and fuller for longer periods of time. As a result of feeling fuller for longer, they end up eating less – which is one of the contributory factors that are helpful in maintaining a healthy weight that stays stable in the long run.

One important point above all this is that eggs are cheap and they can be cooked easily and can be eaten during any time of the day. Hence, it is easy to incorporate eggs into your diet, even if you are a person who hates cooking.

Eating eggs at least once in the day would ensure that you consume a smaller number of calories in the next twenty-four hours of having eggs in your meal. And, remember, when it comes to your diet when you are trying to lose weight, the essential trick is consuming a lesser number of calories.

How many eggs should you eat in a day?

Unless you are an athlete, you shouldn’t be having eggs in all your meals of the day. Experts are of the opinion that eating a high number of eggs, for example, eating six eggs in a day would end up increasing your cholesterol.

Eggs heat your body from within, which is why it is recommended to have only one egg in an entire day during peak summertime. Otherwise, experts suggest that having two eggs in a day is one of the healthiest options for people.

What are some other options with similar content for proteins?

This section is mainly intended for vegans and vegetarians. There are many available options that provide the same nutrition as eggs. Some of these foods are mung peas, chickpeas, mozzarella, and cheddar cheese, pumpkin seeds, peanuts, and peanut butter, lentils, sprouted whole loaves of bread, and many more.

Eggs are one of the most nutritious and healthiest foods that leave you feeling satiated for longer, have a lower number of calories, and a high content of absolutely necessary nutrients and proteins. Before making any drastic changes in your diet, it is advised to consult with a professional dietician first.