Is there a lot of protein in the egg? How much protein in the egg?

The chicken egg has been considered one of the most valuable sources of protein for years, valued both by athletes and people who care about a healthy diet. The protein content in the egg depends on the size of the egg and the part we eat - egg protein (albumin) is the vast majority, while the yolk also contains fats and other nutrients. In the article below, we will check how much the protein is in the egg, how various processing methods affect its digestibility, and compare the value of chicken egg protein with a quail egg. We will also discuss the impact of storage and cooking on the quality of proteins and the roles of eggs in the diet of allergy sufferers.

How much protein is in one portion of chicken egg?

The average large chicken egg weighs about 60 g and provides an average of 6-7 g of protein. From this protein (albumin) accounts for about 3.6 g, and yolk - the remaining 2.7-3.0 g along with fats, choline and soluble vitamins. In terms of 100 g, we get an average of 12-13 g of protein, which makes the egg one of the richest sources of natural proteins. In the diet of an athlete or active person, one omelette from two eggs provides 12-14 g of full -fledged protein with a high biological value, which corresponds to about one third of the recommended consumption in one meal.

Egg preparation methods and protein digestibility

Hard -boiling, scrambled eggs, omelette or eggs in a T -shirt - each of these methods affects the protein structure differently. Albumin denaturation is already above 60 ° C, which facilitates digestive enzymes access to peptide bonds. Studies show that cooked protein digestibility is about 10-15% higher compared to raw protein, which contains Trypsin and Avidine inhibitors - a protein connecting biotin, hindering its absorption. Fryed or baked eggs in a small amount of fat retain similar digestibility, although excessive drying can lead to the formation of browning products that reduce nutritional value.

Comparison with 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 from two chicken eggs, you need to eat 4-5 quail eggs. The amino acid profile of both eggs is similar, but quail contains more cholesterol and iron, which makes them a good addition to the diet in anemia, but will not replace chicken eggs in a practical way as the basic source of protein.

Impact of storage and freshness on protein quality

The freshness of the eggs affects the properties of the albumin: over time the pH of the protein increases, and the structure of the internal wall weakens, which can reduce its texture and digestibility. Storing in the fridge (4 ° C) retains optimal conditions up to 4-5 weeks. Long -term storage at a higher temperature can promote microbial growth, but does not significantly affect the amount of protein. It is best to eat eggs within 3 weeks from the date of the layer and after storing in the cold to maintain their full nutritional quality and microbiological safety.

Egg protein allergenicity

The chicken egg protein is a strong allergen, mainly due to two fractions: ovomucoid and ovalbumin. Egg allergy mainly applies to children who often grow from it before the age of 5. Denaturation during cooking partly reduces allergeniness, but allergic people should completely avoid chicken eggs. The alternative may be quail egg protein or vegetable protein, but before changing the diet it is recommended to consult an allergist.

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 Pultry Science Journal - "Nutritional Value of Quail Eggs"
• European Food Safety Authority (EFSA) - "Scientific Opinion on Egg Allergens"
• Nutrition Reviews - "Egg Consumction and Human Health"
• Journal of Agricultural and Food Chemistry - "Changes in Egg Quality Durt Story"
• International Archives of Allergy and Immunology - "Egg Allergy: Mechanisms and Diagnosis"

FAQ

How do different egg preparation methods affect protein levels?

Methods of cooking and frying denature albumin, increasing protein digestibility by 10-15%. Raw protein contains Trypsin and Avidine inhibitors, which limit the absorption of amino acids and biotin.

Does food only egg proteins bypass fats and cholesterol?

Yes - egg protein does not contain fat or cholesterol, but in this way the nutritional value of yolks, such as lecithin, vitamins A, D and carotenoids, is lost.

How to store eggs to maintain protein quality?

Store in the fridge at 4 ° C for a maximum of 4-5 weeks from the date of the laying. Avoid condensation of water on the shells and store the top down to maintain the humidity of the internal membrane.

Can eggs be replaced with a plant in a vegan diet because of the protein?

Eggs are a source of full -fledged protein with a high PDCAAS indicator, which is difficult to recreate in a vegan diet. Therefore, vegans should combine vegetable proteins (pods + cereals, nuts + seeds) and supplement BCAA amino acids.

How to assess the freshness of the eggs before consumption?

Water test: Place the egg in a glass of water - fresh fall, the older ones rise or stand vertically. The smell after breakdown also works - fresh should not have the fragrance of hydrogen sulfide.