How Much Protein in One Egg?

By | May 28, 2017

Today eggs are definitely the most popular food for most of us that have high nutrition value and contain the whole complex of useful minerals.

People from different countries use different types of eggs from quails, turkeys, ostriches and other birds for cooking purpose, but the most common are, of course, chicken eggs. But are the eggs really good for your health or they can harm you? Let’s consider the popular stereotypes people have when speaking of eggs.

The most widespread positive stereotype is the one that eggs contain a lot of protein. In fact, eggs are considered to be the cheapest and first-class source of protein, 100 gram of product contains about 12,7 gram of pure protein. The egg protein has the ideal mix of amino acids, almost no fat (about 0,3%) and is considered to be a low-caloric product. Needless to say, eggs are rich in such vitamins as A, B, K together with different minerals, among which are calcium, potassium, magnesium, copper, zinc, sulphur. 

The yolk is full of iron that is good for haemopoiesis and also vitamin D, which is especially useful for those, who live where the sun is a very rare occasion. Choline is another useful substance that can be found in eggs and, according to many oncologists, it prevents breast cancer among women.

For ordinary people normal ration consists of 1-2 eggs a day while sportsmen, who consume eggs to fill up the lack of protein in their organisms after exhausting trainings, can eat 4-8 eggs after each training, not more then 5 times a week.

How Much Protein in One Egg?

The negative stereotype is that one average egg contains about 210 mg of cholesterol. It is quite a lot, the daily portion of cholesterol for a person must be approximately 200-300 mg.  It is said that the excess of cholesterol can lead to such disease as atherosclerosis, but it is not proven yet and many doctors consider this theory to be controversial. But if you do not want to risk, just do not eat yolk as it contains the biggest amount of cholesterol.

Another bad stereotype is about eggs being the cause of the enteric infection. Salmonellosis is an acute infectious disease which you can have if you consume the eggs produced by infected hens. Salmonella is a bacteria which doesn’t harm the bird, but when it reaches the human body can be really dangerous and leads to such unpleasant consequences like camp fever, bowel inflammation or even blood poisoning.

Although this disease is not very common, you should follow these simple rules to be on a safe side:

    1. Doctors recommend to wash eggs with a dish detergent. The eggshell can be dirty and once you break the egg this dirt can get inside.
    2. Boil eggs not less then 10 minutes, this is enough time to kill the infection.
    3. Do not consume raw eggs, they are the most dangerous because they can be infected.
    4. Do not keep your eggs next to the other products as their shells can contain an infection.

Yolk or white of the egg: what to choose?

People can be divided into those who like yolk and those who prefer the white. But what part of the egg is more useful for us?

Yolk contains 100% of liposoluble vitamins – A, D, E and K and also carotenoids – lutein and zeaxanthin. It also contains 90% of calcium, iron, zinc, thiamine, B6 and B12 vitamins, this means that only 10% of them are in the white of the egg.

Yes, definitely, if considering the amount of proteins, here the white wins, it contains about 3,5 gram while the yolk only 2,7 gr. But we should mention that proteins from yolk go together with useful fats. Consuming proteins without useful fats, we lower our own reserve of the vitamin A and this leads to a problem with cellulite.

Furthermore, the yolk preserves the most useful for our organism fatty acids – docosahexaenoic (Omega 3) and arachidonic (Omega 6) in an ideal balance. That is why it’s no surprise that vegetarians, eating only eggs, can live without fish and other sources of omega 3 fatty acids.

Now let’s move on to the egg whites. Here, the situation is controversial. Mother Nature created the white as a protection and food source for the chicks in the first stage of their lives. And gave this “protective cover” very interesting properties. 13 of 14 proteins have antimicrobial properties. Usually they are enough to protect the egg from bacteria and viruses, but in large quantities they can influence the bacteria of our body, especially if there are problems with the intestine.
For example, a lysozyme protein, which is usually not dangerous, can dramatically weaken digestion and absorption of nutrients. Moreover, some components of egg white can penetrate through the weakened wall of the intestine and provoke autoimmune diseases.

How Much Protein is in a single Egg?

Protein avidin blocks the absorption of biotin, a substance that is responsible for the synthesis of fatty acids and the level of sugar in the blood. Some people do not tolerate egg white, although yolks eat without problems.

Nutritionists can argue and say that while cooking, most of the negative properties of protein disappear, but practice shows the opposite. Up to 30% of avidin retains its activity even after a long boiling. In any case, the protein should be eaten only well-cooked or fried. As opposite, yolks can be eaten raw. It is not only more tasty, but also more useful.

As you know, most of the useful substances lose their properties when heated above 100 degrees. Therefore, it is more useful to use yolk raw (for example, gogol-mogol) or with minimal culinary processing (poached eggs).

6 simple egg recipes you can use to make your mornings brighter

Omelette, fried, poached, lightly or hard-boiled eggs all of these are the easiest ways to cook your breakfast within couple of minutes. Very often housewives do not want to experiment with cooking, they think that the amount of dishes made from eggs is limited. But they are wrong, you can cook a variety of diverse and delicious dishes, especially good as hearty meal. Even ordinary omelette and scrambled eggs can be decorated with the other ingredients and get a whole new look. Here you will find easy recipes that will make your breakfast to be not only square but also healthy and will definitely feed your eyes.

  1. French omelette in a cup

Do you know that eggs can be prepared not only in a pan, but also in cups? Dishes prepared in cups are a very fashion trend now, which you need to try. It’s not only a stylish picture, but also very yummy.


  • 1 egg
  • 40 g cheese
  • 1 tomato
  • pinch dried garlic 
  • 1/2 tsp dried parsley 
  • 1/2 tsp mustard
  • to taste cucumber 


1. Whip the egg with a fork in a mug.

2. Add the grated cheese and a half of the tomato.

3. Add a mixture of dried garlic and parsley, pepper and salt to taste.

4. Put in preheated oven for 20-30 minutes.

5. Serve with second half of the tomato, fresh cucumber and a spoon of mustard.

  1. Spanish tortilla

In Spain people know a lot about dishes made from eggs that is why their famous tortilla is worth a lot. It is very tasty, substantial and appetizing. Spanish potato tortilla is an omelette cooked with olive oil from chicken eggs, potatoes and onions. It is usually served for breakfast.


5 potatoes

5 eggs

1 large onion

1/2 l olive oil

1 tbsp milk

to taste flour, pepper, salt, green


  1. Cut the potatoes into small cubes.
  2. Slice the onion into thin half rings and fry with 4 tablespoons of olive oil.
  3. Add cubed potatoes and pour the rest of oil, it should completely cover them. Cook for 10 minutes over medium heat.
  4. Meanwhile, whip eggs with milk, flour, seasonings and chopped herbs in a large bowl.
  5. When the potatoes are ready, reduce the heat, take out the pieces of potatoes, let them dry and add to the egg mass.
  6. Mix everything gently. Pour it on a hot frying pan and cook over low heat without mixing.
  7. Then turn the tortilla on the other side and brown a little more.

3. Millet porridge with poached egg

If you want something more square, but as exquisite as the poached egg, then you should not invent anything, just add it to a millet porridge. You will get a very tasty and appetizing dish, which will energize you the whole day ahead. Such breakfast has every right to appear in your Instagram. Ingredients

50 g millet

200 ml water

150 ml milk

to taste salt, sugar

40 g grated cheese

1 egg

Basil for decoration


  1. Cook the millet in the water until partially cooked. Add milk, salt, sugar to taste.
  2. Add most of the grated cheese, stir until the cheese is completely dissolved and put into a bowl. Sprinkle with the rest of grated cheese.
  3. Add salt to a water, do not allow it to come to a boil. Break the egg. Cook for 2-3 minutes.
  4. Put the poached egg on top of the porridge and decorate with a leaf of basil.

4. Egg pate

Are you very fond of pâtés? Then it’s time to overstep the mark, because they can be cooked not only from poultry and fish. Egg pate has excellent taste and can complement your breakfast or lunch. A homemade pate is an excellent base for a variety of snacks and sandwiches and you should definitely try it.


4 chicken eggs

300 g onions

50 g butter

10 ml olive oil

50 g walnut

2 garlic cloves

to taste salt, pepper


  1. Boil eggs hard and cool them.
  2. Melt the butter in a frying pan, add olive oil and fry with finely chopped onions.
  3. Combine the peeled eggs, fried onions, garlic and nuts in the blender. Beat them all into homogeneous consistency. Season with salt, pepper and beat again.
  4. Let it stay for at least an hour and a half in the refrigerator.

  1. Egg in a toast

One dish in the other is a favorite trick of many chefs. In such an intricate way, you can combine the simplest ingredients and get an unusually tasty, delicious and mouth-watering dish. What about an egg in a toast?

It is a wonderful hearty breakfast that can be cooked in 15 minutes. Usually this dish is prepared by breaking the egg into a toast. But you can experiment a bit and made your own version of a wonderful breakfast, adding piquancy with cheese, and also by soaking the bread in the milk and egg.


2 pcs toast white bread

30 g salty cheese Gruyère

3 chicken eggs

100 ml milk

4 olives

to taste salt, pepper, parsley


Firstly, prepare the basis for the French toast. Whisk the milk and egg with a halo, add salt and pepper. Then make round holes in the bread using an ordinary glass and put each slice for half a second into the milk on both sides.

Heat a frying pan with olive oil, reduce the heat to medium and fry only one side for 5-7 minutes. Turn the bread in a frying pan and break 1 egg into each hole of slice. Chop the olives and put them in the middle of the toast. Cook under the lid for 7-9 minutes on a low fire. When the consistency of the yolk and the color of bread completely satisfy you, season it with salt, pepper and top with the salty cheese Gruyère.

  1. Egg in avocado

Egg in avocado will surely collect all the likes in your Instagram. By the way, this dish is not only very beautiful and appetizing aesthetically, but also very tasty. Avocados are a valuable source of polyunsaturated fatty acids (omega-3), which are simply necessary for normal functioning of your body. A hearty breakfast in 15 minutes, original in serving and beautiful in taste. It is prepared simply and quickly, but it looks exquisite and complicated.

Recently appeared a trend of serving dishes in different products. That is, in fact, when one product is placed in another. For example, eggs cooked in different vegetables, soup served in a bowl made of bread, or ice cream in an apple.


2 avocados

4 chicken eggs

1 tsp truffle salt

1 tsp dried basil

0.5 tsp paprika

to taste balsamic vinegar, cheese curd, pepper


First cut the avocado in the middle into two parts and remove the stone. After this, using a spoon, make a deepening inside the fruit and put curd cheese into the dimple. Then separate the white from the yolks. Put the yolks carefully in the cavity in the avocado. Beat the whites with truffle salt and spread on avocado. If there is no truffle salt, it is possible to replace it with usual. Preheat the oven to 220 degrees and bake for 10-15 minutes. Sprinkle with paprika, pepper, water with balsamic and salt to taste.

To conclude, I want to say that you should always listen to your feelings. How do you feel after eating different dishes? Are you satisfied or not, feel lightness or heaviness, calm or anxiety? Have this meal brought benefit or letdown? It is only you, who knows what your organism needs right now. Do not trust advertising, nutritionists, internet, just believe yourself.

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