In this brief article, we will answer the question, “How much protein is in an egg?” and provide information on whether the protein content of egg yolk and egg white varies, some health benefits of eating eggs as well as whether eggs can elevate cholesterol levels.
How much protein is in an egg?
There are around 6 grams of protein in a medium sized egg. Protein content in eggs can vary depending on their size.
A small egg contains 4 grams of protein whereas medium eggs can contain 5 grams of protein. Larger eggs can contain 6 grams of protein. Jumbo eggs can contain 7-8 grams of protein.
Can the protein content of egg yolk and egg white vary?
Yes, the protein content of egg yolk and egg white can vary. Half of the whole egg’s protein can be obtained from egg yolk. For instance, if a whole egg has 5 grams of protein, around 2.2 grams of protein can be obtained from egg yolk.
Egg white is primarily made up of water. In 25 grams of egg white, there can be 2.5 grams of protein.
Do raw eggs have more protein content?
There is no change in protein levels irrespective of whether the eggs are cooked or raw. For instance, a jumbo egg can contain around 7.3 grams of protein irrespective of whether it is raw or cooked.
However, if it is fried, the eggs can contain 7.2 grams of protein. This is just a negligible difference.
What are some health benefits of eating eggs?
- Eggs are low in calories. This makes them one of the prominent foods to be consumed for weight management. Eggs can provide satiety which can prevent an individual from overeating.
- Eggs are a good source of choline. Choline can be naturally produced in the liver but is found in certain foods.
Choline can help in the functioning of neurotransmitters. It can aid in the functioning of cell membranes. Choline is also required for DNA synthesis.
Some of the nutrients present in Choline like B12 and folate can influence changes in genes. Choline aids in fat metabolism too. This can further aid in weight loss.
- Other nutrients present in eggs are folate, vitamin B12, iron, vitamin A, vitamin D, vitamin E, selenium, zeaxanthin, and lutein.
- Go for eggs that are fortified with Omega-3. Omega-3 is anti-inflammatory in nature and reduces inflammatory markers that can cause inflammation.
- Eggs contain antioxidants that can reduce free radicals. This can reduce levels of interleukin-6 and C-reactive protein which contribute to inflammation.
- The environment of eggs can also have an effect on the number of nutrients it contains. If the eggs were raised on a farm where they can move around freely, eggs are likely to contain vitamin D in them.
However, conventionally raised hens do not contain vitamin D as they might not be allowed to go out and forage for food. Such hens are not exposed to sunlight. Hence, their eggs will not contain vitamin D either.
Can eggs increase cholesterol levels?
Eggs do not have a significant amount of fat to raise cholesterol levels. However, if you suffer from high cholesterol levels, it would be better to restrict your consumption of eggs to not more than 1 or 2 a week.
If you love to indulge in eggs, you can consume egg whites instead of egg yolks. Besides, dietary cholesterol does not significantly impact cholesterol levels.
It is also important to note that egg yolks contain bioactive compounds that can reduce LDL levels and improve HDL levels. As a result, it is not completely the culprit.
Are brown eggs healthier than white eggs?
Some individuals believe brown eggs are healthier than white eggs. However, both contain similar amounts of nutrients.
Many scientists even compared egg shells to see whether there is any difference in nutrients because of eggshell color but they found no difference.
Which kind of eggs should you buy?
Buy eggs that are termed organic. Such eggs are not injected with any antibiotics or hormones. Apart from this, hens that lay organic eggs have more access to the outdoors. The quality of eggs can be a bit better than conventional eggs.
Omega-3 enriched eggs are ones that contain higher levels of Omega-3 compared to other eggs. Eggs bought from local farmers are more likely to be fresh. Eggs that come from backyard flocks might not be as fresh as ones that are bought from local farmers.
In this brief article, we have answered the question, “How much protein is in an egg?” and provided information on whether the protein content of egg yolk and egg white varies, some health benefits of eating eggs as well as whether eggs can elevate cholesterol levels.