For years, chicken eggs have been considered one of the most valuable sources of protein, valued by both athletes and people who care about a healthy diet. The protein content of an egg depends on the size of the egg and the part we eat - egg white (albumin) makes up the vast majority, while the yolk also contains fats and other nutrients. In the article below, we will check exactly how much protein is in an egg, how different processing methods affect its digestibility, and compare the value of chicken egg protein with quail egg protein. We will also discuss the impact of storage and cooking on the quality of proteins and the role of eggs in the diet of allergy sufferers.
How much protein is in one serving of chicken egg?
An average large chicken egg weighs about 60 g and provides an average of 6-7 g of protein. Of this, protein (albumin) constitutes approximately 3.6 g, and yolk - the remaining 2.7-3.0 g along with fats, choline and fat-soluble vitamins. Per 100 g of egg we get on average 12-13 g of protein, which makes the egg one of the richest sources of natural protein. In the diet of an athlete or an active person, one omelette made from two eggs provides 12-14 g of complete protein of high biological value, which corresponds to approximately one third of the recommended intake in one meal.
Egg preparation methods and protein digestibility
Hard-boiling, scrambled eggs, omelets or poached eggs - each of these methods affects the protein structure differently. Albumin denaturation occurs above 60 °C, which facilitates access to peptide bonds for digestive enzymes. Research shows that the digestibility of cooked protein is higher by about 10-15% compared to raw protein, which contains trypsin inhibitors and avidin - a protein that combines biotin, making it difficult to absorb. Eggs fried or baked in a small amount of fat retain similar digestibility, although over-frying may lead to the formation of browning products, which reduce the nutritional value.
Comparison with a quail egg
Quail eggs, although much smaller (about 10-12 g), have a higher protein content per 100 g - about 13-14 g. However, one quail egg provides only 1.2-1.4 g of protein, so to achieve the value of two chicken eggs, you need to eat 4-5 quail eggs. The amino acid profile of both eggs is similar, but quail eggs contain more cholesterol and iron, which makes them a good addition to the diet for anemia, but they will not practically replace chicken eggs as the basic source of protein.
The influence of storage and freshness on protein quality
The freshness of eggs affects the properties of albumin: over time, the pH of the protein increases and the structure of the internal wall weakens, which may reduce its texture and digestibility. Storing in the refrigerator (4 °C) maintains optimal conditions for up to 4-5 weeks. Long-term storage at higher temperatures may promote the growth of microorganisms, but does not significantly affect the amount of protein. It is best to consume eggs within 3 weeks from the date of laying and after cold storage to maintain their full nutritional quality and microbiological safety.
Egg white allergenicity
Egg white is a strong allergen, mainly due to two fractions: ovomucoid and ovalbumin. Egg allergy mainly affects children, who often outgrow it before the age of 5. Denaturation during cooking partially reduces allergenicity, but allergic people should completely avoid chicken eggs. An alternative may be quail egg protein or plant proteins, but it is recommended to consult an allergist before changing your diet.
Sources
- Journal of Food Science – “Egg Protein: Nutrition, Processing, and Functionality”
- American Journal of Clinical Nutrition – “Effect of Cooking on Egg Protein Digestibility”
- World's Poultry Science Journal - "Nutritional Value of Quail Eggs"
- European Food Safety Authority (EFSA) – “Scientific Opinion on Egg Allergens”
- Nutrition Reviews – “Egg Consumption and Human Health”
- Journal of Agricultural and Food Chemistry – “Changes in Egg Quality During Storage”
- International Archives of Allergy and Immunology – “Egg Allergy: Mechanisms and Diagnosis”
FAQ
How do different egg preparation methods affect protein levels?
Cooking and frying methods denature albumin, increasing protein digestibility by 10–15%. Raw protein contains trypsin inhibitors and avidin, which limit the absorption of amino acids and biotin.
Does eating only egg whites avoid fats and cholesterol?
Yes - egg white itself does not contain fat or cholesterol, but you lose the nutritional value of the yolk, such as lecithin, vitamins A, D and carotenoids.
How to store eggs to maintain the quality of the protein?
Store in a refrigerator at 4°C for a maximum of 4-5 weeks from the date of laying. Avoid condensation on the shells and store them upside down to keep the inner membrane moist.
Can you replace eggs with a plant in a vegan diet because of the protein?
Eggs are a source of complete protein with a high PDCAAS index, which is difficult to replicate in a vegan diet. Therefore, vegans should combine plant proteins (legumes + cereals, nuts + seeds) and supplement BCAA amino acids.
How to assess the freshness of eggs before consumption?
Water test: place an egg in a glass of water - fresh ones sink, older ones float or stand upright. The smell after breaking is also checked - fresh ones should not have the smell of hydrogen sulphide.
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