How Much Protein in an Egg?

How much protein in an egg? Eggs are a valuable part of a balanced diet due to their protein and vitamin rich content. While eggs do contain cholesterol, eating up to four per week is acceptable for healthy persons.

Eggs provide an essential ingredient to our bodily nutritional requirements - protein. Protein is a critical building block for muscle maintenance and development. A conscious effort can ensure that proper amounts of protein are consumed in the diet.

Eggs are potent sources of nutrition beyond just protein. In fact, eggs contain 13 vitamins and minerals, powerful antioxidants, easily digested and absorbed protein and healthy unsaturated fats. The average sized egg only has around 100 calories.

Essential amino acids are required building blocks for protein and muscle. They are essential in our diet, as our bodies cannot synthesize essential amino acids from our food; they must be consumed in the diet through foods or nutritional supplements. Eggs provide a valuable source of complete proteins and offer a variety of amino acids.

How Much Protein in an Egg?

The average egg contains only 100 calories, but that number along with the quantity of protein depends on the size of the egg. Other factors include the diet and health of the chicken producing the egg. There are a variety of egg choices for shoppers to choose from including white, brown, free range or cage free.

  • On average, one large 2 oz. whole egg without the shell contains 6 g protein. The egg yolk has 3g of protein and the other 3 g is in the white portion.
  • The nutritional benefit of eating eggs relates to all the important nutrients they contain.

Choline is necessary to maintain healthy cell membranes. The membrane is the outer shell of our cells. Also, choline helps to regulate homocysteine levels and keep them at a lower level. This is important for heart and brain health. Further evidence shows that choline helps maintain cognitive processes.

Seleniumis a powerful antioxidant that helps protect the body against damage from free radicals. This mineral also helps maintain immune system function.

B vitamins, folateand riboflavin are necessary for the digestive system to process the foods we eat into energy. Folate is also important in reducing homocysteine levels and is critical for the prevention of birth defects. These vitamins help our metabolic machinery operate efficiently.

Vitamin A has antioxidant properties and is important for vision, especially night vision. Our body depends on vitamin A for general cell growth and helps maintain healthy skin.

Vitamin E is a powerful antioxidant that works hand in hand with both vitamin C and selenium to prevent damage caused by free radicals.

Protein Reference for Different Forms of Eggs

Egg

Protein

Calories

Raw

6g

75 calories

Fried in oil

6g

120 calories

Boiled average

6g

80 calories

Poached 1 egg

6g

80 calories

Scrambled (2 eggs + milk)

14g

170 calories

Omelet

10 g

128 calories

Scotch egg

7g

140 calories

Quiche (egg & cheese)

15g

300 calories

Meringue

7g

360 calories

Egg Fried Rice

6g

210 calories

Duck egg

15g

170 calories

Quail egg

2g

20 calories

Egg Intake and Cooking Tips

Past advice suggested avoiding eggs due to the cholesterol contained in them. While this is true, it is the overall total cholesterol in the diet that is most important. Our body's cells are comprised of cholesterol and a certain amount is beneficial in the diet. In fact, the American Heart Association approves the intake of a total of four eggs per week for otherwise healthy people.

The egg yolk contains the majority of cholesterol and persons on cholesterol restricted or low fat diets should avoid eating yolks. Fortunately there are many alternatives including nonfat no cholesterol egg substitutes.

Undercooked or uncooked eggs pose a hazard to health due to the risk of food poisoning. This is of critical importance for babies and toddlers, pregnant females, elderly and those with underlying illness or cancer. Eggs may contain salmonella and can cause serious illness, diarrhea and even overwhelming infections resulting in death.

To minimize the risk, use pasteurized eggs if you are going to eat raw or partially cooked eggs. Always wash your hands and any cooking surface after working with raw eggs. Avoid washing eggs in their shells as this is felt to increase the risk of salmonella infections occurring. Cook eggs properly until both the white and yolk are solid in appearance. Be aware that some people are allergic to eggs and even minute amounts transferred from cooking utensils can result in a serious allergic reaction. Store eggs in the refrigerator for best results and safety.

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