Egg Protein Chart – Nutrition Facts and Analysis for Egg
Breakfast is the most important of the meals you have in a day. So, what you have for breakfast is also important. A breakfast is never considered complete without an egg. Most people love to have eggs cooked in some way or just boiled. Egg is a rich source of proteins and contains nine amino acids that are necessary for a healthy body. According to studies made, having 2 to 3 eggs a day is good for the body. Those who are vegetarians can replace eggs with spinach, fruits, quinoa and buckwheat. However, you have to take care that when they are cooked, the vitamins remain intact and do not get destroyed. Non vegetarians get complete protein from beef, fish, chicken and so on in addition to eggs.
How Many Proteins Does Egg Contain?
- An egg consists of 6.3 gm of proteins, of which 3.6 gm is in egg yolk and 2.7 gm in egg white.
- Eggs also have calories, which you have to balance by considering the calories intake from other foods.
- Boiled egg of average size contains 6 gm of proteins.
- An egg omelet contains 10 gm of proteins.
- Egg of a duck has 15 gm of proteins.
- Quail’s egg contains 2 gm protein.
- You get 14 gm of proteins from scrambled eggs that you make from 2 eggs and milk.
Egg is also used in many other ways. Protein powders are made from egg, which are very useful for those without much nutrition.
Benefits of Egg White Proteins – Facts and Analysis:
- It is free from lactose, so those who cannot tolerate lactose can have egg white powders instead of whey or casein. 30 gm of egg white powder contains 25 gm of proteins. The protein in this powder is similar to that in whey and casein.
- Whey is very easy to digest, while casein is slow and not easily digested. Egg white powder on the other hand is in-between these two and therefore helps muscle synthesis to go for a longer time.
- Egg white powder is a complete protein as it contains all the 10 amino acids. You will not find any other naturally occurring substances that contain all the 10 amino acids.
Amino Acids: The amino acids that you get from egg proteins are sufficient enough to supply all the amino acids that is needed by the body. The amino acids found in egg proteins are histidine, isoleucine, leucine, lysine, phenylalanine, methionine, tryptophan, threonine and valine. These are present in proportions that are best suits the requirements of the body. So egg is taken as the scale, with which the protein content of other foods is measured. In addition to the 9 essential amino acids, eggs also contain nine other amino acids.
The Protein Digestibility Corrected Amino Acid Score of whey protein, whole egg and soy protein is 1, while the Amino Acid Score of egg is 1.21, which is higher than human beings require. Vitamins found in the egg yolk are higher than that found in the egg white. Vitamins A, D, E, K as well as B6 and B12 are found in it. It also contains folic acid, thiamine, pantothenic acid, copper, calcium, iron, manganese, selenium, zinc and phosphorous. So you must not keep aside the egg yolk thinking that it has high calorific value.
- Keeping the egg protein chart helps you to understand how much protein you will get by consuming eggs, and in case you miss eggs, what other foods are there to consume in order to compensate for the eggs.
You all know what a vegetarian is. But vegetarians also differ i their eating habits. Some are pure vegetarians who do not consume any animal product while others do not consume certain foods. A wholesome vegetarian diet keeps you healthy and provides all nutrients required by you.
Here are some Vegetarian Diets:
- Vegans or total vegetarians: they consume only plant foods like vegetables, fruits, seeds, grains, legumes, nuts and so on.
- Lacto-vegetarians consume plant products as well as dairy products like cheese and milk.
- Lacto-Ovo vegetarians consume plant foods and dairy products as well as eggs. Most of the Americans who are vegetarians have this type of diet.
- Semi-vegetarians are those who do not consume red meat but have chicken or seafoods along with plant foods.
Although vegetarians get sufficient amount of nutrients, they have to make sure that they get the following nutrients:
Protein: – Protein is necessary not only for growth and repair of the tissues, but it is also an important part of enzymes and hormones. You get it from plant foods like tofu, whole grains, legumes, vegetables, seeds, nuts etc. Egg protein is easy to digest by the body. So people engaged in sports take egg white for getting enough protein. The antioxidants in eggs fight against free radicals and protect you from cancer.
Omega 3 fatty acids: – This reduces the risk of cardiovascular diseases. This is found in high quantities in fish as well as eggs. Vegetarians need to take supplements.
Calcium: – Calcium deficiency is not very common, but some vegetables reduce or prevent calcium absorption. So you have to take dairy and poultry products.
Vitamin D: – vitamin D is needed for the absorption of calcium in the digestive tract, and helps in providing your strong and healthy bones and teeth. Vitamin D is found in eggs and milk. So vegetarians who do not consume milk are at a risk of vitamin D deficiency.
Vitamin B 12: – This vitamin is needed in small quantities for the formation of red blood cells and the normal functioning of the nerves. Its deficiency causes damage to the nerves. Vegans need to take dairy products or soy and vitamin B 12 supplements.
Iron: – Although iron is present in animal and plant foods, iron from animal foods gets easily absorbed by the body.
Zinc: – Zinc is also absorbed easily from animal foods. Vegetarians need to consume nuts, soy products and cheese, as well as foods rich in vitamin C to absorb zinc efficiently.
The best reason why egg is easily consumed is that it goes well with other dishes and you do not need to eat it separately or force it in to your diet. You can cook it in different ways according to your taste. If you take eggs daily, it is better to have only the white of the egg instead of the whole egg.