Eggs are praised for their nutritional value, and protein is one of the main reasons why. In fact, eggs are considered a complete protein source, meaning they provide all the essential amino acids our bodies cannot produce.
In this piece, we will list different types of eggs and their protein count and talk about factors that affect the protein and nutritional values of eggs.
Let’s crack this!
How Many Grams Of Protein In An Egg: ToC
How much protein is in one egg
On average, a large egg contains about 6 grams of protein. This may not seem like a lot, but considering recommended daily intake of protein for adults, a single egg can contribute significantly to your protein needs. Plus, eggs are a highly bioavailable source of protein, meaning that our bodies can easily absorb and utilize the protein they provide.
The protein content can vary slightly depending on the size of the egg. For example, a medium-sized egg typically contains around 5 grams of protein, while a jumbo-sized egg can contain up to 8 grams. Opting for larger eggs is a good choice to increase your protein intake.
Eggs are not only a great source of protein but also contain other nutrients beneficial for our health. They are rich in vitamins A, D, and B12 and minerals like iron and selenium. Incorporating eggs into your diet can provide you with a well-rounded nutritional profile.
Comparing Different Types of Eggs
Not all eggs are created equal, and their protein content can vary depending on various factors. Let’s dive deeper into the world of eggs and explore the differences between different types.
| Egg type | Approximate Protein Count in grams per egg |
| Chicken | 6 |
| Duck | 7-9 |
| Quail | 1.2 |
| Goose | 13 |
| Ostrich | 235 |
White Eggs vs Brown Eggs
The color of an egg’s shell has no significant impact on its nutritional content, including protein. The protein content remains virtually the same whether an egg is white or brown. The hen’s breed determines the shell’s color and has no bearing on the egg’s quality or taste.
Free-Range Eggs vs Factory-Farmed Eggs
While the color of the shell doesn’t make a difference, the hen’s diet can affect the egg’s nutritional profile.
Free-range eggs, from hens allowed to roam and forage freely tend to have a slightly higher protein content than eggs from factory-farmed hens.
Free-range hens can have a more varied diet, including insects, seeds, and plants, which can contribute to a higher protein content in their eggs.
On the other hand, factory-farmed hens are typically confined to small cages or crowded barns and are fed a controlled diet, which may be less diverse.
Also, free-range eggs are often considered more ethical and sustainable, as the hens have the freedom to engage in natural behaviors and live in more humane conditions. This aspect of egg production is important to many consumers who prioritize animal welfare and environmental sustainability.
It’s worth mentioning that the taste and texture of free-range eggs can also differ slightly from factory-farmed eggs. Some believe free-range eggs have a richer flavor and a more vibrant yolk color, although individual preferences may vary.
Cooking Methods and Protein Content
| Chicken egg preparation method | Grams of protein in 100 grams |
| Raw egg | 13 |
| Boiled egg | 13 |
| Fried egg | 14 |
| Poached egg | 13 |
| Scrambled egg | 10-13 |
| Omlet | 10-13 |
Raw Eggs and Protein
Consuming raw eggs is a topic of debate. While raw eggs contain the same amount of protein as cooked eggs, there is a potential risk of bacterial contamination, particularly with salmonella.
Cooked Eggs and Protein
Cooking eggs denatures the protein, making it easier for our bodies to digest and absorb. However, the protein content remains relatively the same. The protein content will be consistent whether you prefer your eggs scrambled, poached, boiled, or fried.
The Anatomy of an Egg
An egg consists of three main parts: the yolk, the albumen (or egg white), and the shell. The yolk is rich in vitamins, minerals, and fat, while the albumen primarily contains water and protein.
Let’s take a closer look at each part of the egg:
The yolk, nestled in the center of the egg, is a vibrant yellow-orange color. It is not only a source of protein but also contains essential vitamins such as vitamin A, vitamin D, vitamin E, and vitamin K. Additionally, the yolk is rich in minerals like calcium, iron, and phosphorus, which are necessary for various bodily functions.
On the other hand, the albumen, also known as the egg white, is a translucent liquid that surrounds the yolk. It is made up of approximately 90% water and 10% protein.
The protein found in the albumen is known as ovalbumin, a complete protein containing all the essential amino acids the human body requires. This makes the albumen an excellent source of high-quality protein.
Protein Distribution in an Egg
The protein in an egg is located primarily in the egg white. In fact, the egg white contains about 60% of the total protein found in an egg, while the yolk contains the remaining 40%. This makes the egg white an excellent source of protein, while the yolk provides a variety of other nutrients.
Different proteins are present within the egg white, including:
- ovalbumin,
- ovotransferrin,
- and ovomucin.
Ovalbumin, as mentioned earlier, is the most abundant protein in the egg white and is responsible for its gel-like consistency when cooked. Ovotransferrin, on the other hand, plays a crucial role in iron transport, while ovomucin contributes to the egg white’s viscosity.
It’s fascinating to see how the different parts of an egg work together to provide a balanced nutritional profile. The yolk and the albumen complement each other, with the yolk offering a rich source of vitamins, minerals, and fat, while the albumen provides a significant amount of high-quality protein.
The Nutritional Value of Eggs
Eggs aren’t just about protein. They also provide essential vitamins, minerals, and healthy fats. It’s a complete package that benefits your body in more ways than one.
| Egg, raw | 100 grams | Unit |
| Water | 76.2 | g |
| Energy | 143 | kcal |
| Energy | 599 | kJ |
| Protein | 12.6 | g |
| Total lipid (fat) | 9.51 | g |
| Ash | 1.06 | g |
| Carbohydrate, by difference | 0.72 | g |
| Sugars, total including NLEA | 0.37 | g |
| Glucose | 0.37 | g |
| Calcium, Ca | 56 | mg |
| Iron, Fe | 1.75 | mg |
| Magnesium, Mg | 12 | mg |
| Phosphorus, P | 198 | mg |
| Potassium, K | 138 | mg |
| Sodium, Na | 142 | mg |
| Zinc, Zn | 1.29 | mg |
| Copper, Cu | 0.072 | mg |
| Manganese, Mn | 0.028 | mg |
| Selenium, Se | 30.7 | µg |
| Fluoride, F | 1.1 | µg |
| Thiamin | 0.04 | mg |
| Riboflavin | 0.457 | mg |
| Niacin | 0.075 | mg |
| Pantothenic acid | 1.53 | mg |
| Vitamin B-6 | 0.17 | mg |
| Folate, total | 47 | µg |
| Folic acid | 0 | µg |
| Folate, food | 47 | µg |
| Folate, DFE | 47 | µg |
| Choline, total | 294 | mg |
| Betaine | 0.3 | mg |
| Vitamin B-12 | 0.89 | µg |
| Vitamin B-12, added | 0 | µg |
| Vitamin A, RAE | 160 | µg |
| Retinol | 160 | µg |
| Cryptoxanthin, beta | 9 | µg |
| Vitamin A, IU | 540 | IU |
| Lutein + zeaxanthin | 503 | µg |
| Vitamin E (alpha-tocopherol) | 1.05 | mg |
| Vitamin D (D2 + D3), International Units | 82 | IU |
| Vitamin D (D2 + D3) | 2 | µg |
| Vitamin D3 (cholecalciferol) | 2 | µg |
| Vitamin K (phylloquinone) | 0.3 | µg |
| Vitamin K (Dihydrophylloquinone) | 0.1 | µg |
| Fatty acids, total saturated | 3.13 | g |
| Cholesterol | 372 | mg |
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