Hot question: how many grams of protein are in one egg?

The most important source of protein in our body is bird eggs. Information about how many grams of protein are in one egg has different meanings for different species of birds. The most commonly consumed are chicken and quail eggs.

In addition, nutritionists, healthy eating experts and athletes take into account the amount of pure protein in an egg, while cooks or those losing weight are interested in how many grams of protein are in one egg - as one of the components of a highly nutritious product.

Which vegetables are rich in protein?

First of all, pay attention to legumes: soybeans, beans, lentils, mung bean. Spinach, parsley, garlic, broccoli and kohlrabi are also high in protein. Mushrooms are a different story; they contain plenty of protein.

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How much protein do you need?

In general, it should be noted that the daily protein intake for healthy adults should be 0.8–1.0 g/kg. This means that a 70kg woman should eat approximately 70 grams of protein per day. It seems like a little, but...

Even with that amount, most people have trouble meeting the “norm.” A 100-gram piece of chicken contains “only” 25 g of protein, pork contains even less (16 g), hard cheese averages 28 g per 100 g. So, achieving the recommended daily requirements is not easy.

What is the weight of an egg yolk?

Regardless of whether we are talking about a boiled egg or a raw one, the weight of the yolk will be approximately the same and will be:

• 12 grams – for a category 3 chicken egg;
• 16 grams – for category 2;
• 19 grams – for category 1 eggs;
• 22 grams – for selected products;
• 25 grams - for the largest eggs of the highest category.

Cooking method

Cooking Chicken or Turkey Fillet

1. Make shallow cuts to stuff the chicken or turkey fillet with garlic.
2. Pepper and salt to taste and fry until done.

Preparation of marbled meat (beef)

1. Make shallow cuts to stuff the meat with garlic and dried apricots.
2. Place onion sliced ​​into rings on foil, place meat on top, season with your favorite spices, salt and wrap.
3. Bake at 175 degrees until done (about 45 minutes).

Bon appetit!

Weight of imported eggs according to labeling

You can find out how many grams are contained in one imported egg by looking at the labeling.

In addition to letters, there may be numbers on the shell that indicate the country of origin of the product and the method of raising the bird (cages or floor keeping).

Protein for weight loss

During the active process of losing weight, that is, during a period of negative energy balance, proteins supplied with food are the protection of the body's own proteins from excessive catabolism (the decomposition process in which energy is released into the body). This process accompanies the weight loss regimen. As a result of reduced energy consumption, body tissue proteins serve as a substitute, an alternative source of energy. The loss of body proteins also negatively affects the weakening of the immune system.

How to properly consume egg whites?

Nutritionists recommend that eggs or whites be subjected to heat treatment. Doctors do not recommend eating raw eggs, as they are only 50% digestible by the body 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 intake.

Liquid yolk, if you are not allergic to its components, will be 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 in our body. There are no contraindications for egg whites, except for individual intolerance.

Calorie table for foods and ready meals

Every person who cares about healthy eating has heard more than once about the importance of proteins in the diet. When compiling a daily menu, it is necessary to take into account the protein content in food products, the amount of which should not be lower than 30%. The same percentage of the total number of elements should be fats, and about 40% should be carbohydrates. Our table will help you understand which foods contain more protein and accurately calculate your daily requirement.

Why are eggs sold by the piece and not by weight?

There are several reasons why eggs are sold not by weight, but by the piece:

1. The weight decreases during storage as moisture evaporates through the pores in the shell.
2. This product is very fragile, so constant weighing will break the shell.
3. This product must be stored on store shelves separately from other products in order to avoid the risk of salmonella contamination. For this reason, they are packaged individually in separate packages.

Each egg has a different weight, so when sorting they are divided into categories and placed in cells of 10 or 15 pieces. The price is set for one package.

Eating protein

You need to think about getting enough protein throughout the day and try to include it in your meals to some extent. If someone has two donuts and coffee for breakfast, goes on to have a lunch of vegetable risotto and a dinner of bread and butter and Salami, it is more than obvious that they are not consuming the required amount of protein.

Focus mainly on meat, dairy products, legumes, nuts, soy. An excellent source of protein with a small amount of fat is cottage cheese or last year's fashionable new product - skyr. Skyr is healthier than yogurt mainly because it contains high protein, calcium and low amounts of fat and sugar. Like yogurt, it contains microbial cultures that contribute to good digestion. It is ideal for older people as a preventative against osteoporosis, as well as for athletes who need to build muscle mass due to its high protein content.

In the worst case scenario, you can get the dried protein in the form of a protein drink and thus “improve” the nutritional value of, for example, your morning smoothie.

Children during their growth period, adolescents and pregnant women, as well as people with serious health conditions, after injuries or operations, have an increased need for high-quality proteins. Active athletes have higher upper protein intake limits (individually, 1.3 to 2.0 g/kg per day).

Exceeding the protein norm

Proteins in quantities greater than normal put too much strain on the kidneys (when proteins are broken down, nitrogenous substances are formed, which are excreted by the kidneys).

People with kidney problems, as well as patients with gout (an inflammatory joint disease) and other metabolic disorders should closely monitor excessive protein intake. A low protein diet, sometimes vegetarian or vegan, is recommended for these patients. They are usually under regular medical supervision and know what to limit in their diet. In a generally healthy population, there is no reason to limit protein intake.

Such different feathered eggs

The amount of protein in bird eggs depends on the total weight of the different eggs. So, for example, an average chicken egg weighs 50-55 g, a quail egg - 10-12 g, a goose egg - 200 g, a guinea fowl egg - 25 g, a pheasant egg - 60 g, a turkey egg - 75 g, and a duck egg - 90 g. Ostrich eggs (900 g) hold the top spot in terms of weight, with the Australian emu bird taking second place (780 g). If the white of an egg makes up 55-60% of its total mass, then it is easy to calculate how many grams are in the white of one egg of waterfowl or exotic birds. In official cooking they are not recommended for consumption, as they are considered a possible source of infectious diseases even after heat treatment.

Answers to popular questions

Buyers are often interested in what category of product to choose for cooking, how many calories one chicken egg has, and why the weight of the package differs from that stated by the manufacturer. We will answer these questions below.

What eggs to buy for recipes

The number of grams in one whole egg depends on the category. A product with o or “B” has a mass of more than 65 g, the rest - from 35 to 64 g. For cooking, it is recommended to use category 1 or 2 (C1 or C2).

REFERENCE! If the recipe says that large testicles are required, you must use a product of select or superior category.

How many calories are in one chicken egg

The weight of a boiled and raw egg is identical. The calorie content of 100 grams of this product is 155 kcal or 659 kJ. If the weight of a boiled chicken egg without shell is 60 grams, its nutritional value is 93 kilocalories. Approximate calorie content of one egg of different categories:

• 3 – 55-70 kcal;
• 2 – 70-85 kcal;
• 1 – 85-100 kcal;
• O – 100-116 kcal;
• B – from 117 kcal and above.

100 grams of product contain 12.6 g of protein, 1 g of carbohydrates and 10.6 g of fat.
The composition also includes vitamins B and A, cholesterol (424 mg) and microelements (phosphorus, magnesium, calcium, etc.). I weighed the eggs I bought and found that they weighed less. Are we being deceived?

The average weight of a raw chicken egg depends on its category. If during weighing it turns out that the weight of the testicle does not correspond to its labeling, you must contact Rospotrebnadzor. However, the product may lose grams during long-term storage.

Weight of domestic eggs by category

A domestic egg, the weight of which is indicated in the table, may have a different category.

Markings corresponding to the mass are applied to the shell in the form of numbers or letters.

Protein menu

An approximate diet with increased protein consumption for two days will help you understand how much your diet needs to change in order for it to fit into the norm. Or maybe you don't need to change anything.

1 day

Breakfast

Sugar-free muesli with cottage cheese, yogurt and fresh fruit:

• muesli 30 g,
• low-fat cottage cheese 120 g,
• white yogurt 50 g,
• apple 50 g,
• pear 80 g.

KBJU: 306.1/26/2.6/44.8 (the amount of protein in the finished dish is 26 g).

Healthy bowl of muesli, apple, fruit, nuts and milk for a nutritious breakfast with a low glycemic index ensuring plenty of energy for the day

Morning snack 250 g fresh fruit

Lunch Risotto with tofu and peas, tomatoes:

• smoked tofu 120 g,
• whole grain rice 40 g,
• green peas 40 g,
• leek 50 g,
• 1 tbsp. l. olive oil,
• dried mushrooms 1 tsp,
• soy sauce 1 tsp,
• tomatoes 150 g.

KBJU: 389.9/18.8/17.5/39.2 (protein - 18.8 g per serving).

Afternoon snack Parsley curd paste, tomato:

• low-fat cottage cheese 70 g,
• wheat germ 30 g,
• chopped parsley,
• lemon juice,
• tomato 80 g.

KBJU: 194.5/20.9/3.3/17 (protein - 30.9 g per serving)

Dinner Indian Chicken:

• chicken breast 120 g,
• white yogurt 40 ml,
• lemon juice,
• tandoori masala spices.

Salad with tangerines:

• romaine lettuce 100 g,
• avocado 100 g,
• tangerines 100 g,
• olive oil 1 tbsp. l.

KBJU: 595.4/33.4/45/21.3 (protein - 33.4 g).

In total, the first day menu contains 99.1 g of protein.

What do numbers and letters mean?

Chicken eggs of different weights of domestic production have the following letters and numbers indicating the category and type:

• B – highest;
• O – selected;
• 1 – first;
• 2 – second;
• 3 – third;
• D – dietary;
• C – dining room.

INTERESTING! Additional information is applied to the shell: sorting date, type and category. For example, a table product of a selected weight category will be labeled “CO”. But it should not be confused with o (grade zero), since it does not exist.

Imported manufacturers use different markings:

• XL – extra or very large;
• L – large;
• M – average;
• S – small.

The numbers on imported eggs may indicate the country of origin and the conditions of keeping laying hens (cage, floor, free-range, etc.).

The most unusual facts about chicken eggs

Here are some unusual facts about this useful product:

• It is better to store eggs with the blunt end up, in this position they remain fresh longer;
• testicles absorb odors, so you should not store them next to aromatic foods;
• a fresh egg sinks in water. If it floats to the surface, it is already spoiled;
• the cholesterol contained in the yolk is not dangerous;
• the shorter the shelf life of the product, the worse the shell is cleaned;
• taste and quality do not depend on the color of the shell;
• One hen cannot lay more than one egg per day, since its formation takes about 23-24 hours.

Eggs are a very nutritious and healthy product. It is popular all over the world. Each country has its own methods of preparing dishes from chicken eggs (boiling, frying, baking, etc.).

Making up a diet

So, we found out that a beginner athlete weighing 75 kg is recommended to consume 150 grams of protein per day. Let's try to achieve this figure using regular products from the nearest supermarket.

As you can see, such a simple diet easily scores the required protein points for a person weighing 80 kg. And this is not some mountains of food, but a nutrition plan that is quite moderate in volume. It even contains just over 1,500 calories, which, of course, will be extremely insufficient for an 80-kilogram fitness enthusiast. Naturally, a person will add something else to this diet, one way or another this will increase the protein content.

It turns out that, contrary to popular belief, the daily requirement for protein can be easily met with regular foods, without resorting to sports nutrition at all. I'm not saying that protein powder is harmful. No, of course, it is completely safe (when used according to the instructions). I argue that for the vast majority of people, sports nutrition is simply excessive.

You don’t need to think that results in the gym are achievable only with the help of sports nutrition, these are harmful thoughts, they interfere with you. Provided that you eat a varied, nutritious diet and do not use steroids, the presence or absence of sports nutrition does not affect anything. Go to the gym regularly, eat well, sleep a lot, and you will succeed.

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How much is 100 grams of sugar?

One tablespoon contains 25 grams of granulated sugar. In 100 grams, resp. 4 tablespoons.

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Adviсe

Here are some tips to help you purchase a quality product:

1. Shelf life. When purchasing, you should pay attention to the expiration date. It is better to choose a fresher product. The shelf life of different categories varies: dietary - up to 7 days, table - from 8 to 25 days.
2. Color. Taste and other qualities, including composition, do not depend on the color of the shell.
3. Additional markings. Do not pay attention to the labels “eco”, “organic”, etc. on packages of domestic manufacturers, since there is no such certification in Russia. Such labeling is a marketing ploy.
4. Appearance. When purchasing, be sure to carefully open the package and check all the eggs for integrity, as they may break during transportation. Also, do not purchase a contaminated product.

When purchasing, pay attention to the manufacturer. It is better to choose a product that was delivered from the nearest poultry farm, since in this case the minimum time spent on transportation is spent.