Most people know that Eggs are very good for health. Not only that, eggs are also a good source of high quality protein.
Adequate supply of protein is not only important in bone and muscle formation, but also contributes to maintaining overall health.
But do you know how much protein in eggs is?
How many proteins does an egg contain?
A medium sized egg contains about 6-7 grams the protein .
However, the protein content depends on the size of the egg. Below is the protein content of different egg sizes :
- Small eggs (38 grams): 9 grams of protein.
- Medium eggs (44 grams ): 5.7 grams of protein
- Large eggs (50 grams): 5 grams of protein.
- Super big eggs (56 grams): 3 grams of protein.
- Oversized eggs (63 grams): 2 grams of protein.
A man with normal physical activity needs about 56 grams of protein a day, and women often need about 46 grams.
Summary: A medium sized egg contains about 6-7 grams of protein.
Protein content of yolk and whites
Now let's look at the protein content of each ingredient in the egg.
We often think of proteins only in egg whites, because the main component of whites is protein .
Egg yolk is known to focus almost all nutrients and fats.
However, in addition to nutrients, egg yolk also contains about half the protein content of eggs .
In a large egg contains about 7 grams of protein, 3 grams will come from the yolk and 4 grams from the white.
Therefore, eating whole yolk into the white is the most effective way to provide protein and nutrients.
Summary: Both yolk and egg white contain protein, although the content in the white is a little more.
Does processing affect protein quality?
High quality protein of eggs has all 9 essential amino acids in the right proportion.
However, how much protein our body can actually use depends on how they are processed.
Raw eggs seem to provide the least protein.
A study of the amount of protein absorbed from ripe eggs and raw eggs and found that participants absorbed 90% of the protein from ripe eggs, and only 50% of raw eggs .
Another study for participants to eat meals containing cooked eggs or raw eggs. This study showed that 94% of the protein in cooked eggs was absorbed, only 74% in raw eggs .
This means that ripe eggs make the protein easier to digest and absorb into the body.
In addition, the risk of infection and food poisoning will be higher if you eat raw eggs .
Summary: Our bodies can better absorb protein from cooked eggs than raw egg proteins.
Other health benefits of eggs
Eggs are one of the healthiest and most nutritious foods.
They have relatively low calories, a large boiled egg contains only about 77 calories .
Although calories are low, eggs are a good source for balancing most essential nutrients. One of those nutrients is substances still lacking in many people's diets .
Choline plays an important role in many body activities. In fact, the lack of this substance can affect the brain and heart, as well as increase the risk of neural tube defects in pregnancy .
In addition to high levels of nutrients, eggs also bring many health benefits, including weight loss and weight maintenance.
Eggs have been shown to increase satiety, thereby making you eat less .
This effect is especially effective when we eat eggs for breakfast.
Compared to other breakfast types, eggs have been confirmed to help us eat less in the next 24 hours without limiting calories .
In one study, men who ate eggs for breakfast consumed less than 470 calories during lunch and dinner compared to when they ate breakfast with cereals or croissants .
One important thing is that eggs are very cheap and easy to process.
Summary: Eggs are complementary foods and support weight loss. Eating eggs at breakfast can help reduce the amount of calories you consume in the next 24 hours.
A medium sized egg contains about 6-7 grams of protein.
In order for your body to thoroughly use protein, you should eat cooked eggs instead of raw eggs.
In addition to impressive protein content, eggs also have low calorie intake, high nutrient content and, in particular, can support effective weight loss.