How much protein is in the whole egg?
This article will answer the query “How much protein is in the whole egg?”. Additionally, it presents the nutrients available in the whole egg and their health benefits. Finally, some possible health risks will be addressed, and ideas to incorporate whole eggs in your diet.
How much protein is in the whole egg?
One raw whole egg has 5.54 g of proteins, but in 100 g of cooked whole eggs you can find from 9.5 to 13.6 g of proteins, depending on the way you cook it (1-5).
What is the protein quality in a whole egg?
The proteins from whole eggs are considered as high quality or complete proteins. It is considered this way because it contains all the essential amino acids your body needs for creating tissues like your muscles, enzymes to digest your food, and developing immune cells to fight against diseases (6,7).
Normally, all animal-derived proteins are considered as complete proteins, for example, you can also find complete proteins in chicken, fish, red meats, and milk. So, if you eat whole eggs, you can be sure that you are giving your organism high quality nutrients (6).
In the following table, you can find the content of the 9 essential amino acids in the whole egg:
|Amino acid||Content (mg/g protein)|
|Methionine + Cysteine||123|
|Phenylalanine + Tyrosine||144|
Adapted from Herreman et al. (6).
What is the importance of protein in a healthy diet?
It is important to consume protein in a healthy diet because they are crucial for the proper functioning of the body. Here are some examples (7) why proteins are needed:
- Proteins are building blocks of some hormones and neurotransmitters; regulating your metabolism and neurological health
- Enzymes are specialized proteins needed by several physiological mechanisms, including digest your foods
- Proteins are needed to generate tissues, like organs, muscles, or hair; in children and adolescents, proteins are essential for growth
- Proteins can form immune cells, helping you to fight against viruses or bacteria.
As you may see, consuming a high quality protein has several benefits on your health.
What other nutrients are in a whole egg?
Whole eggs are rich in other nutrients like lipids, vitamins, and minerals (8).
Egg yolk is rich in lipids, most of them are unsaturated (also known as good lipids) and cholesterol esters; in the past, it was thought that egg yolk can increase your cholesterol in blood. But recent studies showed that this is not true, at least, if you are healthy (8).
Egg yolk also has different vitamins like vitamin A, vitamin E, vitamin D, all group B. All these vitamins are important for your immune system, your skin, and bone health, and also for cognitive development (8-11).
Whole egg also contains calcium, zinc, magnesium, and selenium. It is widely known that calcium is essential for having strong bones and teeth; whereas zinc, magnesium, and selenium improve your immune system and help you to have a proper growth and development (8,12).
What is the difference between egg white and egg yolk?
The main difference between egg white (the white part of eggs) and egg yolk (the yellow part of eggs), is the nutritional profile. Egg whites are mainly composed of proteins, while egg yolk has a lot of lipids, vitamins, and minerals (13).
What are the health benefits of egg proteins?
Due to the high quality of egg proteins, you can expect that it will help to prevent protein-deficiency related problems (13).
For example, improving your immune system; sarcopenia in elderly people; it could help to a proper growth and development in children and adolescents; proteins also could help you feel satiety; finally, you can consume egg proteins for a muscle gain meal plan (13).
What are the potential health risks of egg proteins?
The main potential health risk of consuming egg protein is the allergy to those proteins; another risks associated with egg proteins are, if you consume raw whole egg, the presence of pathogen bacteria and antinutrients that reduce the bioavailability of all vitamins (13).
That is why it is very important to cook your food!
How can you incorporate whole eggs into your diet?
You can incorporate whole eggs into your diet with different ways to prepare whole eggs; for instance, boiled, scrambled, fried, or in different dishes. Look at this website for recipes of whole eggs.
This article answered the query “How much protein is in the whole egg?”. Additionally it presented the nutrients available in the whole egg and their health benefits. Finally, some possible health risks were addressed, and ideas to incorporate whole eggs in your diet.
- FoodData central [Internet]. Usda.gov. [cited 1 May 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171287/nutrients
- FoodData central [Internet]. Usda.gov. [cited 1 May 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173423/nutrients
- FoodData central [Internet]. Usda.gov. [cited 1 May 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
- FoodData central [Internet]. Usda.gov. [cited 1 May 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172187/nutrients
- FoodData central [Internet]. Usda.gov. [cited 1 May 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100185/nutrients
- Herreman L, Nommensen P, Pennings B, Laus MC. Comprehensive overview of the quality of plant- And animal-sourced proteins based on the digestible indispensable amino acid score. Food Sci Nutr, 2020;8(10):5379–91.
- Olson B, Marks DL, Grossberg AJ. Diverging metabolic programmes and behaviours during states of starvation, protein malnutrition, and cachexia. J Cachexia Sarcopenia Muscle, 2020;11(6):1429–46.
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- Bae M, Kim H. Mini-review on the roles of vitamin C, vitamin D, and selenium in the immune system against COVID-19. Molecules, 2020;25(22):5346.
- Bastos Maia S, Rolland Souza AS, Costa Caminha M de F, Lins da Silva S, Callou Cruz R de SBL, Carvalho Dos Santos C, et al. Vitamin A and pregnancy: A narrative review. Nutrients, 2019;11(3):681.
- Kennedy DO. B vitamins and the brain: Mechanisms, dose and efficacy–A review. Nutrients, 2016;8(2):68.
- Godswill AG, Somtochukwu IV, Ikechukwu AO, Kate EC. Health benefits of micronutrients (vitamins and minerals) and their associated deficiency diseases: A systematic review. International Journal of Food Sciences, 2020;3(1):1–32.
- Puglisi MJ, Fernandez ML. The health benefits of egg protein. Nutrients, 2022;14(14):2904.