Expert answer: How much protein is in chicken eggs?

Eggs are easy to eat, cheap foods that contain high nutritional content, including protein. Therefore, eggs are used very commonly in diets, even for people who need to recover or athletes who need a large amount of calories. The amount of protein in an egg depends on the size of the egg.

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1. Protein content in chicken eggs

Nutrition experts said, on average, 1 chicken egg contains about 6-7 grams of protein, but depending on the weight, this protein content also varies.

Amount of protein in chicken eggs

Eggs are easy to eat, nutritious and cheap food

As follows:

  • A small chicken egg, equivalent to a weight of 38 – 45 grams: contains 4.9 grams of protein.

  • A medium egg, equivalent to a weight of 46 – 52 grams: contains 5.7 grams of protein.

  • Large chicken egg, equivalent to a weight of 53 – 60 grams: contains 6.5 grams of protein.

  • Extremely large chicken egg, equivalent to a weight of 61 – 68 grams: contains 7.3 grams of protein.

  • An oversized egg, equivalent to a weight of 69 – 75 grams: contains 8.2 grams of protein.

With human health, protein plays a very important role, so eggs are a rich and easy source of protein. Especially for those who need to promote muscle and bone building, high-quality protein from chicken eggs is often chosen. The protein in chicken eggs is appreciated for its complete structure, contains all 9 essential amino acids and you can eat every day.

Eggs are high in protein and low in fat

Eggs are high in protein and low in fat

The same eggs, but chicken eggs and duck eggs provide different protein content, in fact this content is higher in duck eggs. Protein composition is also similar, all are complete protein chains with all essential amino acid chains. However, for the purpose of daily protein supplementation, eggs are a better choice because they do not contain much cholesterol, ensuring heart health. For a change, you can use duck eggs to replace a few meals, but don’t eat much.

In addition to protein, which is a nutrition that many people are mainly interested in when it comes to eggs, this type of egg also contains many other nutrients that are beneficial to health. The specific nutritional content of a medium-sized boiled egg of about 50g is as follows:

  • Provides energy: about 77 calories.

  • Supply carbohydrates: about 0.6 grams.

  • Provides saturated fat: 5.3 grams.

  • Provides unsaturated fat: 2.0 grams.

  • Provide cholesterol: 212 mg.

  • Provide Vitamin A: Equivalent to 6% of the body’s needs.

  • Provide Vitamin B2: equivalent to 15% of the body’s needs.

  • Provide Vitamin B12: 9% of the body’s needs.

  • Provide Vitamin B5: equivalent to 7% of the body’s needs.

  • Provide Selenium: about 16.4 micrograms, equivalent to 22% of the body’s needs.

  • Provide phosphorus: about 86 mg, equivalent to 9% of the body’s needs per day.

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Chicken eggs are recommended daily over duck eggs

Chicken eggs are recommended daily over duck eggs

Thus, eggs have high nutritional value but low in calories, low in fat and very small amount of carbohydrates. Regarding the nutritional composition of eggs, nutrients are mainly found in the egg yolk, the egg white contains only protein.

2. What ingredients should be eaten in eggs?

Many people believe that, with the nutritional content mainly concentrated in the egg yolk, only this part of the yolk should be eaten. However, experts said, a large amount of protein in eggs is from the white, moreover does not contain cholesterol, the yolk is rich in omega, vitamins, etc. Therefore, it is best to eat both the white and the yolk of the egg. for maximum utilization and absorption of nutrients.

It is true that the white contains a higher amount of protein than the yolk while the yolk is the main concentration of fat. In high-protein diets with the aim of gaining muscle, many people prefer to eat only egg whites, is this good?

In terms of calories provided, egg whites contain about 20 calories while egg yolks are 60 calories. So if you want to reduce your calorie intake but ensure protein, you should eat egg whites instead of eating whole eggs.

It's best to eat whole eggs

It’s best to eat whole eggs

Eating only egg whites and other foods is not harmful to health, but make sure your meals are nutritious enough for your body’s needs and daily activities.

3. The role of protein in eggs for gym people

In fact, in most gym people’s diets, to develop muscle, eggs are an indispensable ingredient. Chicken eggs act as a source of essential protein for the body, reducing muscle soreness, increasing glycogen storage and promoting muscle self-repair.

For gym people in general, a day should provide from 1.2 – 2 g of protein per kg of body weight, eggs are one of the important sources.

With a complete protein chain structure, the protein in chicken eggs has the following roles for gym people:

3.1. Helps you feel full

For athletes, regular bodybuilders who need to fuel the body for a long time, protein from eggs is very good. It creates a feeling of fullness for a long time and is more full than fat or carbohydrates. In addition, eating chicken eggs will help reduce cravings, help you ensure better nutrition principles, not only suitable for people who gain muscle but also good for people who need to lose weight.

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3.2. Helps boost metabolism

Protein in chicken eggs has a very good effect on promoting metabolism in the body, it sounds like the opposite of a long-lasting satiety effect, but in fact the thermic effect of protein is higher than that of fat or carbs. So in the gym people’s diet, protein is partially replaced by carbs and fat in both main and side meals.

Protein in eggs has the effect of strengthening and maintaining muscle

Protein in eggs has the effect of strengthening and maintaining muscle

3.3. Helps maintain, repair and grow muscle

This is probably the most expected effect of the gym when consuming protein from eggs, which is thanks to the high-quality protein that contains all the essential amino acids. They play an important role in muscle growth and recovery after exercise.

Along with that, protein is also an ingredient that helps build muscle, maintain muscle mass and prevent lasting muscle damage. That’s why people who exercise regularly need to eat a large amount of protein daily and eggs are a food of choice.

Can see, amount of protein in chicken eggs very good for health in general and for those who practice regularly, athletes need to strengthen muscles in particular. Do not skip this type of food in your and your family’s diet.

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