Content:
What is the benefit of egg white. How much is in one egg. Is the yolk harmful? What is the best way to prepare this product?
Long before the abundance of sports proteins, ordinary chicken eggs were an indispensable source of protein for athletes. Neither meat, nor fish, nor even the revered chicken could give what the athlete received from proteins and yolks. It is not surprising that since then millions of people have been asking the following questions: how much protein is in one egg, how to cook them correctly, are yolks harmful, etc.
With all the information, you can skillfully include in your diet the most easily digestible source of natural protein, compensating for the lack of proteins with it without risk to health. But for this you need to know not only how many grams of protein are in 1 egg, but also the answers to some other questions.
Ideal Protein
Chicken eggs wouldn't be so popular with athletes if it was just the amount of protein they contain. Because the amount of protein in an egg does not exceed 6-7 grams, and any meat chop will surpass this indicator.
But unlike chop, fish and chicken dishes, eggs have other valuable qualities:
- maximum protein absorption;
- minimum carbohydrates and fats;
- ease of preparation.
Let's consider each item in more detail to evaluate the benefits of the product as part of a regular diet.
Easy digestion of protein
More experienced athletes and professional nutritionists know that it is not the initial amount of one or another element in the product that is important, but the completeness of its assimilation. From some varieties of meat, protein is absorbed by only 60% of the original volume, and from plant sources - even worse.
But chicken eggs in this matter are the absolute champions. 95% of all protein will be absorbed by the body no loss! So it is important not only how many grams of protein are in the egg, but that all these grams are fully absorbed.
Only protein and nothing more
Here it is necessary to make a reservation. The minimum content of fat and carbohydrates is valid only for egg white. But the yolk contains a fairly decent proportion of fat, so it is not very suitable as a dietary product. But do not rush to throw the yolks in the trash! They come in handy when gaining muscle mass.
It is especially noteworthy that the answer to the question of how much protein is contained in one egg will always be almost the same, regardless of the methods of its preparation. Raw, boiled or fried eggs - they will be almost the same in terms of protein. But in terms of the quality of the amino acid profile, there will be enough differences, which will be discussed below.
Easy to get egg white
Eggs are one of the few foods that can be eaten in any form of cooking. Moreover, each of these forms is available even to a convinced bachelor, far from culinary delights.
From top to bottom, most valuable to least useful:
- raw eggs;
- soft-boiled;
- in a bag;
- hard boiled;
- fried eggs.
In other words, the more active the heat treatment, the less benefit the body brings consumption. The reason is simple - the amino acid profile is destroyed at high temperatures.
Despite this, it is not recommended to eat chicken eggs raw. They can be a source of diseases such as salmonellosis. Minimal heat treatment (soft-boiled) will protect you from diseases without much harm to the quality of the product. 
Benefit and harm
But is it safe to eat chicken eggs? Professional athletes gobble up dozens of them a week, but now we are still talking about mere mortals.
In fact, the harm of egg yolks in terms of cholesterol accumulation is greatly exaggerated! Moreover, high-density lipoproteins decrease in the blood of a person who regularly eats eggs. That is, there is no danger to the heart and blood vessels when eating the product.
Another thing is that there is a lot of fat in the egg - a few grams. All fats are concentrated in the yolk, which is also digested for at least 3 hours in the stomach. Such a composition greatly complicates digestion and puts an end to the rest of the diet in matters of weight loss.
But eating whole eggs (along with the yolk) is indicated when gaining muscle mass. The contained fats are needed to increase anabolism in the body and better assimilate the proteins entering it.
conclusions
Chicken eggs are the most easily digestible source of animal proteins. For greater benefit, it is better to eat them boiled soft-boiled. If you want to de-fat your diet, eat only proteins. To improve absorption, it is recommended to take antioxidants - vitamins C or E.
Calories, kcal:
Proteins, g:
Carbohydrates, g:
Eggs are familiar and traditional food products, chicken eggs are considered the most common. Laying hens lay one (rarely two) eggs once a day, the most useful are eggs from young domestic hens, they are small in size, but have a pronounced "egg" taste.
Chicken egg calories
The calorie content of a chicken egg is 157 kcal per 100 grams of product. It should be borne in mind that the average weight of one egg varies from 35 to 75 g, so the calculation of calories will be appropriate.
Harm of chicken eggs
The main harm of chicken eggs is the possible presence of a dangerous microbe in them - salmonella, which causes salmonellosis, which causes serious inflammation of the intestines, blood poisoning and paratyphoid. Excessive consumption of boiled eggs can cause digestive problems, constipation.
In the chemical composition of a chicken egg, there are more than ten basic vitamins - vitamins (,), and, as well as almost the entire periodic table of chemical elements -, and, and, boron and, and titanium, silicon, and aluminum, and. There is a lot of iron in eggs, but it is not absorbed very well from eggs, so it is better to use meat and liver as a source of iron. At the same time, if you drink raw eggs, they also prevent the absorption of iron from other foods.
A chicken egg consists of protein and yolk. - a supplier of natural, easily digestible protein, on average, protein contains 10 g per 100 g of egg white. contains fat-soluble vitamins and cholesterol.
Egg yolk contains a high amount of fat, but these are mainly polyunsaturated fatty acids and monounsaturated fatty acids, saturated fatty acids account for a smaller% content:
Polyunsaturated fatty acids:
- Linoleic acid - 16%
- Linolenic acid - 2%
Monounsaturated fatty acids:
- Palmitoleic acid - 5%
- Oleic acid - 47%
Saturated fatty acids:
- Palmitic acid - 23%
- Stearic acid - 4%
- Myristic acid - 1%
One egg contains about 130 mg of choline. Choline, which is part of the yolk, regulates the amount of fat and cholesterol in the body.
Part of the chicken egg, improves blood flow to the brain, which improves memory and prevents the development of sclerosis (calorizator). Even egg shells, washed, peeled and dried, are a very useful product for strengthening bones and stimulating hair growth.
In the composition of eggs, the cholesterol content reaches - 570 mg. Cholesterol is found only in the yolk and it is considered the least harmful, because it is balanced by lecithin, which in turn is necessary for the nutrition of nerve cells.
Nutritionally, an egg replaces two hundred grams of milk and fifty grams of meat. Chicken eggs must be consumed several times a week, they are almost completely absorbed by the body (by 97-98%), without clogging the intestines with unnecessary toxins. Although eggs are considered a very nutritious food, they do not get better. Moreover, they are often included in therapeutic diets.
Egg and cholesterol
A healthy person is allowed to consume 1 egg per day. If a person has an elevated level of cholesterol in the blood, then nutritionists recommend eating 2-3 eggs per week.
Categories of chicken eggs
Chicken eggs sold from poultry farms are labeled depending on the shelf life and weight of an individual egg. Usually on the package we see a letter and a number, or two capital letters, find out what they mean.
The first is a sign indicating the shelf life of the product:
- D - dietary egg, the implementation period does not exceed 7 days,
- C - table egg, allowable implementation period - 25 days.
By weight, chicken eggs are divided as follows:
- B - egg of the highest category, weighing 75 g and more,
- O - selected egg, 65-74.9 g,
- 1 - egg of the first category, 55-64.9 g,
- 2 - egg of the second category, 45-54.9 g,
- 3 - egg of the third category, 35-44.9 g.
Differences in chicken eggs in appearance
Chicken eggs, even in one package, can look completely different - almost round and elongated, with a pronounced sharp tip or almost perfectly oval, white, cream, light brown, with dark spots, matte and glossy, smooth and rough to the touch . This in no way affects the quality and taste, usually white eggs are laid by white hens, and colored eggs are laid by laying hens of bright colors. Therefore, choosing eggs of different colors, we first of all give preference to our aesthetic preferences. Often there are eggs with two yolks - until now, scientists have not come to an unambiguous conclusion whether this is a pathology or a common thing. For serving, such eggs are very effective, and differ from ordinary ones in an enlarged shape.
There are several options for how you can find out about the freshness of eggs. But knowing such a thing that the longer the egg is stored, the easier it becomes, we chose the simplest option - dip the egg into a glass of water. If the egg drowns, then it is the freshest, 1-3 days after the chicken laid it, if the egg floats, but does not rise high, then this means that the chicken laid the egg about 7-10 days ago. And if the egg is left floating on the surface of the water, the chicken laid such an egg more than 20 days ago.
Each egg is covered with a film from nature, which allows the eggs to be stored for a long time, so it is not recommended to wash it off before storing the eggs, but before the process of cooking the eggs, it is better to wash off the film with water.
Chicken egg and weight loss
Many have heard about the benefits of chicken eggs and their beneficial effects on the process of losing extra pounds. "Two boiled eggs for breakfast - overweight as it happened" - a familiar slogan, right? If you think about it carefully, it's not so simple. Recall that bodybuilders, who are critical of any product, consume only proteins during the “drying” period of the body, ignoring the yolks in order to get pure protein and get rid of cholesterol. Therefore, before unconditionally believing in quick weight loss on chicken eggs alone, you need to understand whether it is so useful. However, there are those that are based on the use of chicken eggs and lead to real weight loss.
Cooking chicken eggs
Probably, there is no simpler and more necessary product in nature and in our refrigerator than a chicken egg. Starting with a raw egg, which is drunk, seasoned with pepper and beaten into eggnog, to soft-boiled eggs, in a bag, poached and hard boiled. Fried eggs, simple omelettes, with bacon and fillings, puddings and egg muffins, fillings for pies, meatloaf and pancakes, an indispensable ingredient in almost all your favorite salads, cold appetizers, desserts - meringues and almond cakes, dough additives and colored eggs for Easter - the list can be continued indefinitely, because chicken eggs are a universal product that are boiled, fried and baked in the oven, eaten raw and in any case, except for pleasure, they get the maximum benefit.
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Eggs are not without reason considered a dietary product. Each component of which it consists carries a supply of nutrients, the amount of protein in the egg has a large percentage. In fact, this is a large egg, inside which a new life should be born. It has all the building materials necessary for this process.
The desire to lose weight pushes people to look for universal culinary solutions. The first remedy that comes to mind is familiar to many from children's camps and rest homes. Increasingly, Internet search engines provide information on request: egg protein calorie content.
It is worth remembering that the whole egg carries the nutrients the body needs. For this reason, most diet complexes recommend replacing the usual morning diet with two boiled eggs.
Laboratory studies have shown that the yolk includes:
a large amount of protein;
vitamin complexes (such as groups B, D, A);
a set of rare micro- and macrocomplexes;
an enzyme that can break down proteins.
At the same time, protein also contains substances necessary for building muscle, nerve and skeletal mass. Thus, protein and yolk make up a harmonious tandem, including the mechanisms for the breakdown of these substances by the body.
Due to its properties, the egg has firmly entered the diet of athletes. The goals set for nutrition for this group of consumers require maximum return and minimum caloric content. When compiling such a diet, it is important to know how many grams of protein are in one egg.
Crude protein makes it possible to repair damaged, inflamed vocal cords. Vocal teachers often require their students to drink one egg before class. This gives the ligaments elasticity, removes the effect of overwork from unusual stress.
In case of damage to the ligaments and tendons, traumatologists recommend eating at least two dozen eggs a week. Thus, injured tissues can easily make up for the missing building material.
Dentists after complex operations to remove teeth also instruct the patient to drink a couple of raw eggs. Since the direct sequence egg-protein-fat-carbohydrate increases the chances of the healing process.
The main value of the yolk mass lies precisely in the high protein content. Some diet complexes involve dividing the contents of the egg into two separate stages of consumption. Therefore, it is important to know how many proteins are in an egg.
Descriptions may mention the egg product category. Actually, as well as its commercial implementation. The weight of the egg is directly proportional to the category. Accordingly, each gram contains a certain amount of proteins.
The category is awarded to the egg at the poultry farm, at the time of sorting.
Third category
The smallest eggs receive the third category. In addition to size, this type has a thin shell, low liquid content. This option is suitable for simple use during cooking. The dietary value of the product is low.
The average volume of eggs of the third category is from 35 to 44.9 g. At the same time, the protein content contains from 23.3 to 31 g per total weight. Protein part 2.6-3.4g.
Second category
Not much different from the third category. The total weight of such a product is from 45 to 54.8 g. Protein can contain from 30 to 36.8 g. Proteins, respectively, 3.4-4.2g.
First category
The first two categories are more suitable for home cooking. When it comes to healing properties, the first category fits well by standards. The weight of an egg of the first category can be from 54 to 64.8 g. Include from 35.8 to 44.3 g of protein, protein 4.2-4.8 g.
"O"
This abbreviation stands for "choice". Eggs weighing from 66-75g are considered selected. Accordingly, the protein in it is from 44 to 50 g, protein from 4.8 to 5.6 g. Selected eggs are served for breakfast at the boarding house of hospitals.
"AT"
It is considered the highest category. Such a product is distinguished by high indicators of shell thickness in relation to wateriness, content of elements. The weight of an egg of category "B" is from 76g, the protein content is more than 50g, the protein content is more than 5.7g.
Based on the data provided, you can see for yourself how much protein is in the egg white by calculating the daily intake of this dish.
Protein content in cooked form
During cooking, many substances are destroyed. But even after clotting, the protein retains its beneficial qualities. Cooking methods for an egg can affect its properties in different ways.
The topic “how much protein is in a boiled egg” is most often heard during nutrition programs. Since this is the most common way to prepare this product.
Consider a few facts about protein.
The main methods of cooking eggs include varying degrees of heat treatment:
hard boiled;
soft-boiled;
in a bag;
roast;
melange.
Separately, there is a group for processing eggs to the state of a semi-finished product:
dried egg white;
egg powder.
The first stage involves drying only the protein mass to a powder state.
At the same time, on average, the level of protein decreases:
"O" category up to 38g;
"B" category up to 40g;
other categories by 50%.
Egg powder is made from the whole peeled egg. Protein levels are reduced on average by:
"O" category by 20%;
"B" category by 10-15%;
other categories by 40%.
Heat treatment of eggs gives the following data:
hard-boiled eggs contain up to 12.7g;
a soft-boiled egg gives up to 12.9 g;
a boiled egg in a bag has up to 13g;
a fried egg without oil contains 14.5 g;
the method of preparing melange allows you to save up to 12.4 g.
Such figures allow you to navigate the loss of protein mass in the near-yolk liquid during cooking, giving a complete answer to the dilemma of how many proteins are in a boiled egg.
The effect of protein on the body
Despite dietary indicators, some options for the effect of eggs on the body can have a negative effect. This is primarily due to the person's personal immunity to the product. In some cases, its amount can be reduced. Other options exclude this product completely.
Excessive passion for egg diets can lead to:
increase in cholesterol;
abundant secretion of bile;
disruption of the intestines, stomach.
The complete absence or reduced consumption is prescribed:
patients with diathesis;
with blood diseases (hepatitis, jaundice, diabetes);
with urolithiasis;
with a weak liver.
In such a case, only quail eggs may be allowed. Since they are 100% digestible, they are light in weight.
Egg white is important for the face. The skin of this part of the body has increased requirements for the consumption of proteins, protein groups, and vitamins. To regulate the metabolic processes of sensitive skin, it is recommended to make egg compresses.
Many cosmetologists recommend that people with brittle, split hair make egg masks. The hair follicle receives the necessary charge of vitamins, the trunk itself - an abundance of proteins. The scales of the hair shaft receive a sufficient amount of elements, the hair after the mask acquires a pleasant shine and fluidity.
Egg white is an indispensable assistant in body care. A large number of recipes based on it makes it possible to restore health:
nails;
hair;
skin covers.
In this case, it is absolutely not necessary to make an appointment with a beautician. The main rule of such home remedies is to strictly follow the instructions and, if possible, use only laboratory-tested products. The freshness of the product is of paramount importance.
Sometimes it is suggested to add a few drops of citric acid to the egg mixture. This applies to masks for oily or acne prone skin. This method really helps. However, you need to be extremely careful, because the acid is an aggressive environment. Test on a small area of skin before use.
Based on the data, certain conclusions can be drawn. Before you start diets based on egg white, you need to study your condition well. By listening to the testimony of a doctor, you can build an ideal diet that will replenish the body with all the necessary substances.
A nutritious breakfast of several eggs in a couple of minutes is a great way for a person to recharge their batteries in the morning. The source of the ideal protein - feathered eggs - contains the optimal amino acid composition for the body. Athletes and weight watchers definitely need to know how many grams of protein are in an egg in order to calculate the required amount of this nutrient in the diet. Young cooks are also interested in this information when the amount of a highly nutritious product in grams is indicated in the recipe for a dough or protein omelette.
Proteins in bird eggs: quantity and quality
Nature has put a high concentration of biologically active substances into this product, which is so necessary for the body for rapid growth and active development. At the same time, low-calorie egg white contains only 0.3 percent of fat and is considered the benchmark for protein digestibility.
According to WHO recommendations, it is high-quality egg protein that has become the “gold standard” against which food digestibility is measured. Egg protein is almost completely broken down into amino acids in 30 minutes and its digestibility is up to 97-98%. For comparison: protein from beef is digested by no more than 73-75 percent, from veal - by 90%, from milk - by 75 percent. Considering how many grams of protein are in an egg, you can easily determine the amount of protein received. For 100 g of the product (this is about two medium-sized chicken eggs), there are 12.56-13 g of the main nutrient. In quail eggs, its content is slightly lower: 11.9 g of protein per 100 g of product, but they have an increased content of fats and the most important minerals for the human body.
The composition of egg protein, or how much protein does it contain
Despite the fact that the protein mass in the egg is twice the amount of yolk, most of it is water - about 90 percent.
Pure protein - the designer of muscle fibers - takes less than 11-12%. The rest of the protein mass of eggs falls on enzymes, vitamins, fats and carbohydrates. When calculating how many grams of protein are in an egg, you need to pay attention to the fact that the yolk of an egg also contains about 4% protein.
Egg category and amount of protein
| Category | Egg weight, g | Protein, g | Protein content, g |
| AT | Over 70 | Over 50 | Over 5.6 |
| O | 65 - 74,9 | 43,3 - 50 | 4,8 - 5,6 |
| 1 | 55 - 64,9 | 36,7 - 43,3 | 4,1 - 4,8 |
| 2 | 45 - 54,9 | 30 - 36,7 | 3,3 - 4,1 |
| 3 | 35 - 44,9 | 23,3 - 30 | 2,6 - 3,3 |
boiled eggs
The method of cooking eggs affects not only the degree of digestibility of the main nutrient. If raw protein digestibility does not exceed 50 percent, then after thermal processing it increases significantly: boiled protein is already digested by 91%. In soft-boiled eggs, digestibility can reach 97-98%.
People who follow a diet menu will not have to look for information on how many grams of protein are in a boiled egg, since the amount of protein in a raw and boiled product is the same. On average, 100 g of hard-boiled protein mass contains 12.6 g of protein.
Protein omelet and averages
The most dietary dish is an omelette made from egg whites and milk. The calorie content of one egg protein is only 15-20 kcal, while the product is saturated with B vitamins, enzymes (dipepsidase, protease, diastase) and vital amino acids. Information on how many grams of protein is in an egg without yolk can be found in the above table in order to comply with the amount of product per serving for losing weight or an individual norm for athletes.
If you use averages, it is generally accepted that in a raw chicken egg there is approximately 6 g of protein, in a fried egg - 14 g, in an omelet - about 17 g. A quail egg will help saturate the human body with 6 g of protein, and a duck egg - no more than 2 g of this beneficial nutrient.
Calorie content of protein in boiled and fried form
The best way to cook dietary food is to boil any food, including eggs. The calorie content of boiled protein is only 40-45 kcal per 100 g of product. When fried, its energy value will increase many times due to the use of fats. If you fry eggs together with the yolk, then their calorie content can reach 370 kcal per 100 g of product!
An egg is considered a unique and peculiar food product. It is very valuable in its composition and effect on the human body. It is used not only as a food product, but also in medicine, cosmetology and other areas. If you look at the egg from the inside, then it consists of two elements:
- Protein;
- Yolk.
How many calories are in a boiled egg white of one egg without yolk, how many calories are in an egg white
Most of the protein is ordinary water, and only the most natural protein is given only 20% of its total mass. It cannot help but be interested in the question of how many calories are in egg white, if it is so valuable and healthy. The protein itself belongs to low-calorie foods and is mainly albumin. The composition of the protein includes many useful ingredients and substances that have a positive effect on the human body. Consists:
- Vitamins K and group B;
- Neocin;
- Choline;
- Protein;
- Amino acids;
- Minerals.
Each of these components has an auxiliary function for the body, because it helps various metabolic processes to be carried out faster, promotes the appearance of cells, hormones, and also has tonic and antitoxic effects. So, how many calories are in an egg white without the yolk? The calorie content of 100 grams of protein is an average of 44.4 calories. This is very small, so even dieters can safely eat this product and not count calories.
Given that the size of the eggs is ambiguous, and also the weight, it is impossible to talk about the exact number of calories in the egg white of one egg. There are small, medium and large eggs. Their calorie content will vary from 70 to 80 and above calories. In 1 protein of one egg, there are no more than 20 units. To eat, the egg is recommended boiled or fried, that is, after undergoing heat treatment. Such an egg is absorbed by the body much faster and more voluminously than a raw product.
Does the calorie content in boiled protein change?
Usually, when preparing a product, its calorie content changes significantly. When boiled, egg white retains its calorie content at its original level, so the question of how many calories are in boiled egg white disappears by itself. Both raw and cooked, the nutritional value per 100 grams of protein is an average of 44 kcal. When frying, the calorie content of the protein will be higher due to the use of fat or vegetable oil. If you fry a whole egg, its calorie content will be on average somewhere around 360 units per 100 grams.
The yolk is another component of any egg. The composition of this component is also very rich in various useful substances and minerals. For example, in the yolk there are huge portions:
- Vitamins A, D, E;
- Biotin;
- folic acid;
- trace elements.
The calorie content of the yolk is about 60 calories per 100 grams of the product. With this in mind, it is quite possible to sit down even on a diet with the use of eggs. Their calorie content is minimal, and the benefits are simply enormous. Due to the valuable composition of such a product, you can saturate your body with useful substances and minerals.
It is not necessary to eat only one egg. It is great for various dishes and used in cooking. In this case, they add taste and a touch of piquancy to the finished dish. With them, even a sandwich will be tastier and more satisfying, and as a fact - healthier. Moreover, they will not add significant calories to the sandwich. Profit from an egg, absolutely everyone can. This is one of the quick snack options and food in general. In addition, it is very tasty and will allow you to immediately satisfy your hunger.
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