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Why is egg white good for you? How much is in one egg. Is the yolk harmful? What is the best way to prepare this product?
Long before sports protein was abundant, regular chicken eggs were an essential 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 in hand, you can skillfully include the most easily digestible source of natural protein in your diet, compensating for the lack of protein with its help without risking 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.
Perfect protein
Chicken eggs would not be so popular with athletes if it was only a matter of the amount of protein they contain. After all, the amount of protein in the egg does not exceed 6-7 grams, and any meat chop will surpass this figure.
But unlike chops, fish and chicken dishes, eggs have other valuable qualities:
- maximum assimilation of protein;
- minimum of carbohydrates and fats;
- ease of preparation.
Let's take a closer look at each point to assess the benefits of the product as part of a regular diet.
Easy assimilation 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 meats, protein is absorbed by only 60% of the original volume, and even worse from plant sources.
But chicken eggs are the absolute champions in this matter. 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 completely absorbed.
Only protein and nothing more
Here you need to make a reservation. The minimum fat and carbohydrate content is only valid for egg whites. 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 will come in handy while 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 practically 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.
Ease of obtaining egg white
Eggs are one of the few foods that can be eaten in any form of preparation. Moreover, each of these forms is available even to a convinced bachelor, far from culinary delights.
Top-down from 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 benefits the body benefits from... The reason is simple - the amino acid profile is destroyed at high temperatures.
Despite this, it is not recommended to eat raw chicken eggs. They can be the source of a disease such as salmonellosis. Minimal heat treatment (soft-boiled) will protect you from diseases without greatly damaging the quality of the product. 
Benefit and harm
But is it really safe to eat chicken eggs? Professional athletes eat 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 are reduced 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 an 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 a fat cross on the rest of the diet in terms of weight loss.
But eating whole eggs (along with the yolk) is shown when gaining muscle mass. The fats contained are needed to increase anabolism in the body and better assimilate the proteins that enter it.
conclusions
Chicken eggs are the most easily digestible sources of animal proteins. For greater benefit, it is better to eat them boiled soft-boiled. If you want to skim your diet, then eat only protein. To improve absorption, it is recommended to take antioxidants - vitamins C or E.
Calories, kcal:
Proteins, g:
Carbohydrates, g:
Eggs are common and traditional food products, chicken eggs are considered the most common. Laying hens lay one (less often 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.
Calorie content of a chicken egg
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.
The 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 intestinal inflammation, blood poisoning and paratyphoid fever. Excessive consumption of boiled eggs can provoke digestive problems, constipation.
V chemical composition chicken eggs have more than ten basic vitamins -, vitamins (,), and, as well as almost the entire table of chemical elements of Mendeleev -, 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, therefore it is better to use meat and liver as a source of iron. At the same time, if you drink eggs raw, then they also interfere with the absorption of iron from other foods.
Chicken egg consists of protein and yolk. - a supplier of natural, easily digestible protein, on average 10 g of protein 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 lower% of the 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.
As part of a chicken egg, it improves the blood supply to the brain, which improves memory and prevents the development of sclerosis (calorizator). Even the eggshells, washed, peeled and dried, are very useful product to strengthen bones and stimulate hair growth.
In the composition of eggs, the cholesterol content reaches - 570 mg. Cholesterol is found only in the yolk and is considered the least harmful because it is balanced by lecithin, which in turn is necessary for the nutrition of nerve cells.
In terms of nutritional value, 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 from them. 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 a high level of cholesterol in the blood, then nutritionists recommend eating 2-3 eggs per week.
Chicken Egg Categories
Chicken eggs sold from poultry farms are labeled depending on the shelf life and weight of an individual egg. Usually on the packaging we see a letter and a number, or two capital letters, let's 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,
- С - table egg, the permissible implementation period is 25 days.
By weight, chicken eggs are subdivided as follows:
- B - an egg of the highest category, weighing 75 g and above,
- 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 the same 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 does not affect the quality and taste in any way, usually white hens lay white eggs, and colored ones - layers of bright colors. Therefore, when choosing eggs of different colors, we first of all give preference to our aesthetic preferences. Eggs with two yolks are often found - 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 they differ from ordinary ones in an enlarged shape.
There are several ways to know 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 - to lower the egg in a glass of water. If the egg drowns, then it is the freshest, 1-3 days since 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 to float 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, therefore it is not recommended to wash it off before storing the eggs, but before the process of preparing 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 effect on the process of losing extra pounds. "Two boiled eggs for breakfast - excess weight as it happened ”- a familiar slogan, right? If you think about it, then not everything is so simple. Recall that bodybuilding athletes who are critical of any food, during the period of "drying" of the body, consume only proteins, ignoring the yolks, in order to get pure protein and get rid of cholesterol. Therefore, before unconditionally believing in quick weight loss on some chicken eggs, you need to understand whether this is so useful. However, there are some that are based on the consumption of chicken eggs and lead to real weight loss.
Cooking chicken eggs
Probably, there is no product in nature and in our refrigerator that is simpler and more necessary than a chicken egg. Starting with raw eggs, which are drunk, seasoned with pepper and whipped into an eggnog, to soft-boiled eggs, in a bag, poached and hard-boiled. Scrambled eggs, simple omelets, with baked goods and fillings, puddings and egg muffins, fillings for pies, meatloafs and pancakes, an indispensable ingredient in almost all your favorite salads, cold snacks, desserts - meringues and almond cakes, addition to dough and colored eggs for Easter - the list goes on and on, because chicken eggs are a versatile product that are boiled, fried and baked in the oven, eaten raw and in any case, besides pleasure, get the maximum benefit.
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The most important source of protein in our body is bird eggs. Information about how many grams of protein in one egg, different species of birds have different meanings... The most commonly used are chicken and quail eggs.
In addition, nutritionists, experts healthy eating and athletes take into account the amount of pure protein in an egg, while chefs or those who are losing weight are interested in how many grams of protein in one egg - as one of the components of a highly nutritious product.
Such different bird eggs
The amount of protein in bird eggs depends on the total weight of the various eggs. So, for example, an average chicken egg weighs 50-55 g, quail - 10-12 g, goose - 200 g, guinea fowl - 25 g, pheasant - 60 g, turkey - 75 g, duck - 90 g. Ostrich eggs (900 g) hold the “palm” by weight, the second place is held by the Australian emu bird (780 g). If the white of an egg is 55-60% of its total mass, then it is easy to calculate how many grams are in the white of one egg in waterfowl or exotic birds. In official cooking, they are not recommended for use, since they are considered a possible source of infectious diseases even after heat treatment.
How many grams of protein are in one egg white?
Chicken or quail protein consists of 87% water and only 11% of the main nutrient - protein. The remaining 2% is formed by various minerals and ash. To calculate how many grams are in the protein of one egg, you need to know the category of chicken eggs, which takes into account many parameters, including the weight of the product. This table will help you navigate and, without using calculations, find out the required result:
Formula for calculating the mass of protein in an egg
Knowing the category of chicken eggs, you can easily calculate how much 1 egg white weighs. How many grams, for example, are in the first category egg white? Its weight can be found in the table, it is approximately 55-65 grams. Protein in the total mass of eggs is 56% - in chicken and 60% - in quail. For convenience, it is believed that the yolk takes up 1/3 of the mass of the egg, and the protein - 2/3. Calculation formula: find out the weight of an egg in accordance with its category and multiply by 2/3. Therefore, when calculating (or from the table given in the article), we get 36.7-43.3 grams of protein as a product.
For example, a quail egg contains, on average, 6 g of protein.
For athletes and people adhering to healthy lifestyle rules
The main role in the exceptional nutritional value and benefits of eggs is played by biological value - as nutritionists call the degree of assimilation of the product. Eggs are an easily digestible food, it is 98% digested by our body, so its nutritional value is the reference. To build muscle mass, athletes need to consume at the rate of 2-3 g of high-quality protein per 1 kg of their body weight. Having learned how many grams of protein are in one egg, you can calculate the required amount of product in the diet for effective muscle building. Boiling or frying eggs without adding oil does not affect the amount of protein and it remains unchanged.
But a fried egg in butter contains 14 g of protein, an omelet - 17 g of protein, and with the addition of grated cheese - 15 g. Protein is a low-calorie product (44 kcal per 100 g). A daily two-protein omelet for breakfast can help you lose 67% more weight than eating other foods with the same calorie content. Many people who lose weight have a question about why 100 grams of eggs contain 12.7 g of protein (protein), and the same amount of egg white - only 11.1 g. It turns out that the yolk is almost 1.5 times richer in protein than protein: 16.3% versus 1.1%.
How to eat egg white correctly?
Nutritionists recommend necessarily subjecting the egg or protein to heat treatment. Doctors do not advise eating raw eggs, since they are digested by the body by only 50%, and can also become a source of salmonellosis. Do you know how many grams of protein are in one egg? By boiling two soft-boiled eggs for breakfast, you can get your personal daily protein requirement.
Liquid yolk, if there is no allergy to its components, will become an excellent choleretic agent, reduce the risk of heart attack and become an obstacle to the development of cataracts. Egg white will provide useful enzymes, protein, B vitamins and glucose, vitamin K, niacin, choline and essential amino acids that help in the synthesis and regeneration of cells and tissues of our body. There are no contraindications for egg white, except for individual intolerance.
In this article we will answer the question, how many proteins are in the egg white... You will learn about egg white much more than they could know. So, let's begin.
We all know that an egg consists of yolk and protein, but not everyone knows how many proteins, fats and carbohydrates are in each component of the egg.
100 grams of egg white contains: 11 grams of protein, 0 grams of fat and 0 grams of carbohydrates... While yolk: protein 16 grams, fat 31 grams, carbohydrates 1 gram.
Paradoxically, the protein in the protein is less than the protein in the yolk.
Why are the yolks thrown away by those who want to lose weight?
Yolks, in contrast to proteins, have a high fat content, per 1 gram of which there are 9 kcal, and only 4 kcal per 1 gram of protein.
So you have to throw away such a valuable product as yolk due to its high calorie content, although in addition to fats, proteins and carbohydrates, it also contains vitamins.
Let's get back to the main topic though: Proteins in protein:).
If egg white contains 11% protein, what is the remaining 89%?
The rest is water, in which protein structures are actually dissolved. 
Generally egg white is taken as the standard among proteins... It consists of all amino acids necessary for a person, in contrast, for example, from vegetable protein... Egg white is absorbed almost completely and also quickly.
Because of the complete amino acid composition of egg protein, eggs are a staple for anyone looking to build muscle.
In the total mass of a chicken egg, white takes up 56%, yolk 32% and eggshell - 12%.
Chicken eggs come in a variety of sizes. Depending on this, they are assigned a class.
The C3 egg is the smallest, weighs an average of 40 grams and contains only 22 grams of egg white (water with disordered protein structures).
The C2 egg is already bigger. 50 and 28 grams of protein, respectively.
C1 - 60 grams of weight and 34 grams of egg white.
C0 - 70 grams on average and 39 protein.
The eggs of the CB group are the largest. They weigh over 75 grams and contain over 42 grams of protein.
Egg prices vary according to their category, so you will hardly be able to save a lot by choosing a certain class of eggs.
It is optimal to choose eggs not by class, but by freshness. The fresher the egg, the faster the protein is absorbed. By the way, the protein of fresh eggs is much easier to whip into a foam.
In addition, I would like to say about the portions of protein.
How many egg proteins can you eat at a time?
Nutritionists recommend eating no more than 30 grams of protein per meal.
If we take C1 eggs, then in order to get 30 grams of pure protein, we need to eat the proteins of 7 eggs. If we eat eggs with yolks, then only 4.
If you have different categories of eggs, you can weigh them on a scale and easily calculate the amount of protein from the egg whites.
The complete composition of the edible components of the egg:
Consider that 100 grams of a whole egg contains only 6 grams of protein from the egg white you are leaving behind. That is, to get 30 grams, you need to hang half a kilo of eggs.
Good luck with your egg business.
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Someone considers eggs a healthy food and eats them for breakfast every day. Others are convinced that it is better to look for another source of protein, as they have too much "bad" cholesterol. It's time to reveal the whole truth about this product. How much to consume, how much protein in chicken egg and is it inferior in this indicator to quail?
Chicken protein: high in protein and safe cholesterol
The most important building material human body is protein. Without it, the growth of muscles, ligaments, bones and tissues is impossible. It helps the immune system to do its job well, supports the functions of digestion, and participates in metabolism. Without this element, the production of enzymes and hormones will stop. Lack of protein results in loss of muscle tissue, heart problems, weakening of the immune system, and in extreme cases can even lead to death.
A person needs 0.8 g of protein per kilogram of body weight per day. It is enough to know how much protein is in a chicken egg to understand that this is the fastest and most delicious way to "feed" your body with a much needed substance. At the same time, cholesterol in egg white will not “pollute” the vessels, because it is almost instantly neutralized by other components of the egg.
How much protein will enter the body with one chicken egg?
Let's immediately answer the main question - how many proteins are in 1 chicken egg. Its quantity is from 3 to 4 g. The egg, which was laid by the bird, is 87% water, and 11% of its composition is the main ingredient useful for humans - proteins. The other 2% are minerals and ash.
Not all brood hens lay eggs of the same size. In the retail network, such a product is divided into categories. The main classification criterion is weight. According to it, the amount of protein in the egg can be as follows:
- the third category (small) - egg weight from 35 to 44.9 g, protein accounts for 23-30 g, protein content - from 2.6 to 3.3 g;
- the second (average) - one egg pulls 45-54.9 g, protein mass - 30-36.6 g, protein - 3.3-4.1 g;
- the first (large) - 55-64.9 g, protein weighs 36.7-43.3, the body will contain 4.2-4.8 g of protein;
- category "O" (very large) - 65-74.9 g, 43.3-50 g, 4.8-5.5 g (total mass, protein weight and amount of proteins);
- eggs are "giants", which weigh more than 75 g. They contain up to 50 g of protein, and more than 5.6 g of protein.
Proteins can be found in many animal products, but eggs are at the top of this list. Protein of chicken origin is several times higher than milk, beef or fish protein. And all because it is almost completely (94%) absorbed by the body. It can be said that this product contains a "smart" high quality protein that stores all amino acids in the correct proportions. Therefore, the body can use it to build its own proteins. This is the gold standard for protein quality. It is on it that other sources of this substance are compared (for example, soy and whey). But this is not the only thing that is valuable in him. Chicken protein is a real treasure of vitamins D, B, K, E, PP. And also hidden under the eggshell are such important elements as magnesium, potassium, iodine, iron, fluorine and sodium.
For those who love to count: weighing protein
If you like accuracy, buy homemade eggs (without specifying the category), then you are unlikely to be satisfied with the average option. You can independently calculate exactly how many grams of protein are in one chicken egg. There is nothing complicated about it. To get the most reliable result, you need a kitchen scale. If you have not yet acquired such a miracle of technology, then just remember: the weight of one egg is 60 g. A third of this mass (20 g) belongs to the protein.
But don't assume that eating protein will automatically give you the same amount of protein. After all, it also contains water. To find out the amount of protein, you need to take into account the nutritional value per 100 g of the product. 100 g of egg white contains 11 g of protein. Thus, 20-30 g contains 2-3 g (maximum 4 g) of pure protein mass.
Now try to guess the riddle: why is there 12.7 g of protein in 100 g of eggs, and only 11 g in the same portion of protein? And all because the yolk is also rich in protein: it contains 2.7 g.
How does the amount of protein change depending on the cooking method?
Doctors and nutritionists do not recommend eating raw eggs. Firstly, you can get sick with salmonellosis, and secondly, they argue that this protein is almost not absorbed: only half of the protein "eaten" with a raw egg will be used by the body. Meanwhile, if you boil or fry eggs (without adding oil), then the amount of protein will not change. By boiling a couple of soft-boiled eggs, you can get the amount of protein necessary to maintain good health.
It is no longer a secret for you how many proteins are in a boiled chicken egg. There are about 4 of them. The same amount of protein contains fried eggs cooked in a dry frying pan. But if you fry the eggs in butter, then the protein will become 14 g. The omelet will already have 17 g, and if you add grated cheese to it, then 25 g.
Regular or quail: where is more protein?
I must say that chicken eggs have only one worthy competitor - quail eggs. They are much inferior in size (their weight barely reaches 10-12 g), but they have more protein reserves - 6 g. If we compare the amount of protein per 100 g, then quail eggs will also win - 13.1 g versus 12 , 7 g in chicken.
The quail egg has another important benefit - it does not cause allergies. Therefore, it can be used as a source of protein by people suffering from intolerance to natural chicken.
As for the giants in the world of ostrich eggs, their weight is really impressive - up to 780 g! Considering that protein accounts for up to 55-60% of the total weight, it will not be difficult to determine how much protein is in one piece. But this delicacy is not to everyone's taste. There is no need to talk about the eggs of waterfowl, since it is not customary to eat them. It is believed that they can become a source of infection even if they are subjected to heat treatment.