How much protein is in 1 egg. Weight of imported eggs by labeling

The rich and optimal composition of eggs is valued by the fact that it includes the necessary vitamins and substances, for example, B12 and proteins. The latter element is the basis for the development of muscles, which is important in bodybuilding and other sports. In the normal diet, proteins should also be present, and their lack can lead to unpleasant consequences. Regular consumption of chicken eggs allows the body to replenish the supply of useful components and function normally.

Features of the composition

Despite the fact that eggs are considered extremely useful and necessary product, its chemical composition depends on the nutrition of the chicken. The most valuable and saturated eggs are from domestic birds. The production product does not have such a number of trace elements, as in the nutrition of birds often include various antibiotics and supplements. Some benefits from such eggs are present, but it is important to choose a quality product.

The chemical composition includes such components as:

• Vitamins of group B, A, D;
• Amino acids;
• Carbohydrates;
• Fat;
• Iron, phosphorus, potassium, magnesium, etc;
• Omega3 fatty acids.

The amount of data and other substances depends on the origin of the egg, the method of preparation and storage. Calorie content is also different, as part of the product there is cholesterol. The best is the use of natural fresh product. The method of preparation is chosen individually, but the benefits are different.

Eggs have the most valuable and rich composition, by the way, weight loss tables are made up of products such as eggs, cheese - like energy foods. They are dominated by vitamin A, which is necessary for normal metabolism in the human body. It is also worth considering that the egg consists of several parts (egg white, shell and yolk), each of which can be eaten. The shelf life of this product is quite large at a cool temperature, but the longer it occurs, the less in the composition of the useful components.

The amount of valuable substances in the chemical composition of this product is influenced by various factors. Nevertheless, eggs are a useful and accessible source of many substances necessary for the body. Also, the product is considered dietary, because it has a high nutritional value with a small caloric content. High protein content in chicken eggs is a good source of building material for muscles, which is important in many sports, such as bodybuilding.

Depending on the method of preparation and the number of grams of protein varies. For example, a boiled product has a low carbohydrate content (0.7 grams), but the optimal presence of proteins, which is 12, 7 grams of protein. This parameter is average and differs in different egg products. For example, egg white contains 11, 1 gram of protein, and yolk - 16, 2.  The highest content of this substance is dry egg white - 82, 4. In this case, caloric value is 350 kcal per 100 grams of product.

The number of grams of protein depends on the origin of the product. The average is the content of 6 grams of the substance in the raw egg. The necessary protein is the main element for the muscles, and other components of the chemical composition have a positive effect on hair growth, overall development and health of the body. Very often in bodybuilding athletes use concentrated protein, but proper diet is important and includes egg white.

It is worth noting chicken egg products, which have the highest content of egg white:

• Egg powder - 46 grams;
• Dry egg chicken yolk - 31;
• Egg dry protein - 82, 4;
• Chicken yolk - 16, 2;
• Fried egg without oil - 14, 5 grams.

The high nutritional value of this product allows you to get the necessary portion of energy. The fat content in one egg is about 10 grams. All components are easily absorbed by the human body, including egg white.

Taste characteristics of chicken eggs depend on the nutrition of the bird. A balanced taste does not require additional spices, but when consumed, many use salt. The shell is distinguished by its use, but only when the product is produced by domestic chicken. It is also necessary to consider that the yolk contains a significant amount of cholesterol, but which does not significantly affect the level of this substance in the blood. If there are problems with this factor, it is best to limit the use of yolks.

The chicken product can be consumed both raw and cooked. In the first case, there is a significant risk of infection with salmonellosis. If eggs are cooked, then this can be avoided. Excessive consumption of egg white and other components, like too little, lead to various unpleasant consequences. Such a product is easily absorbed by the body and allows you to get many of the necessary substances for normal development.

Currently, healthy eating is very common. A person can stick with different goals: someone needs to get rid of excess weight, someone just tries to keep himself in shape, and some, by contrast, tend to increase muscle mass. Chicken eggs are needed to achieve any of these goals. Protein deserves special attention. All have heard that it is not recommended to abuse the yolk, due to the content in it of a large amount of cholesterol. With protein, the situation is different: it can be eaten as much as you like, but you still need to know the measure. To do this, it is necessary to take into account the caloric content of egg white and at least approximately assume how much gram there is of protein in one egg.

Egg white - muscle builder

Those people who are actively engaged in bodybuilding and fitness, a lot of attention paid to muscle mass. To do this, the body must necessarily receive protein in the required amount, which is calculated individually.

There are a lot of products with a high content of these nutrients, however eggs take one of the leading places. To calculate how many grams of protein in one egg, you need to know the approximate weight of the egg itself. Well, if there is available, then you can make the most accurate calculations. But if they are not there, then it’s worth remembering that on average one egg weighs about 60 grams, of which 20 grams belong to the yolk. But do not assume that by consuming the remaining 20 or 30 grams, you can get as much pure protein. It also contains water, so in order to find out how many grams of protein are in one egg, we need to take into account the nutritional value per hundred grams of product. So, in one hundred grams of egg white there are 11 grams of this protein, with a calculation for 20-30 grams you can get only 3-4 grams of pure protein in one egg.

Athletes know that in one meal, the body absorbs about 30 grams of protein. Therefore, in order to obtain the rate necessary for stable muscle growth, it is worth eating 8 eggs - and only 1 yolk, and everything else is protein.

  for low-calorie diets

In addition to bodybuilders who are closely watching egg white, many girls eat. It’s not so important to know how many grams of protein are in one egg, since they focus on low levels of fat, calories and carbohydrates.

Perfect for this type of food, because they are a natural and useful product, and also contain few calories.

The caloric content of egg white per 100 grams is no more than 48 kcal, and in the protein of one egg about 14 kcal.

This is very small, but eggs are a nourishing product, therefore, including them in the diet of low-calorie diets, you can get rid of the constant feeling of hunger without harming the figure.

To remember how many grams of protein are in one egg, as well as to calculate its caloric content, you can use a special table.

It will help to avoid confusion and clearly calculate the individual daily rate of protein derived from eggs, and the number of calories needed.

Now it becomes very common healthy and proper nutrition. For each such food is a different goal: get rid of extra pounds, increase muscle mass, or just keep track of your diet. And for any of these purposes, egg white, which contains a lot of protein, can become an assistant.

Many of us know that you should not get involved in yolk, because it contains a lot of cholesterol. But with protein everything is different, but, of course, also within reasonable limits.

Now we will understand what the protein content and how many calories are in various eggs of birds.

How much protein is in one egg?

The most popular in consumption are chicken eggs, as well as quail. Many people are interested to know how much protein is in one egg. Athletes, nutritionists and nutritionists consider pure protein, and calories are important for chefs and people losing weight.

It is believed that protein is about 55-60% of the total mass of the egg. Then it is easy to calculate how much it is contained in one egg, knowing the weight of the egg itself. For example, the weight of one chicken egg is medium in size 50-60 grams, and in quail it is 10-12 grams.

But the leader in the fight for the hardest egg, of course, becomes an ostrich. Its weight is around 900 grams.

In chicken or quail eggs, protein is 87 percent water and only 11 percent protein. The remaining two percent are minerals and ash.

Calculate the mass of protein. For this you need to know another category of the egg itself. Consider an example with an egg of the first category. Now we already know that the egg weighs 50-60 grams, the protein takes 56 percent of the total weight of the egg. In order to make the calculations even more convenient, take the yolk for 1/3 of the egg mass, then the protein is 2/3, respectively.

The amount of protein does not change at all in a boiled egg. Just as in a fried egg, but without adding oil. But one has only to fry the egg in butter, and the protein index changes immediately, it becomes 14 grams, in an omelet 17 grams, and if you add a little grated cheese, then it becomes 15 grams.

Egg calories

Now find out how many calories are in egg protein. Protein is considered a low-calorie product. Per 100 grams of protein accounts for 44 kcal. For example, if you eat an omelet made from two proteins for breakfast every day, you can lose weight much more effectively than using other foods with the same amount of calories.

Those who are on diets are puzzled why there are 12.7 grams of protein per 100 grams of eggs, and 11.1 grams per 100 grams of egg protein. Everything is very simple here, because the yolk is more rich in protein, almost one and a half times.

Heat treatment for an egg or protein is considered a compulsory procedure. To eat them raw doctors do not recommend. The explanation is very simple: firstly, the egg in the body can be digested by only 50 percent, and secondly, the eggs can cause the occurrence of infection under the well-known name - salmonellosis.

If you want to get protein in the required daily rate, then for breakfast two eggs need to be boiled soft-boiled.

Liquid yolk can and should be consumed, of course, if there is no allergy. It will help remove bile, stop the development of cataracts and reduce the risk of heart attack.

The benefits of egg white

It is in the egg white that contains nutrients. These include: B vitamins, vitamin K, choline, protein, beneficial enzymes, niacin, and amino acids, which are necessary for the repair of cells and tissues.

Some people have intolerance to egg whites, but for all other restrictions there is no, so eat on the health of such a useful and important product, like eggs.

Video on the topic of the article

Egg is considered a unique and unique food product. It is very valuable in its composition and effect on the human body. It is used not only as a food product, but also in medicine, cosmetology and other areas. If you look at the egg from the inside, it consists of two elements:

• Protein;
• Yolk.

How many calories in egg white are boiled one egg without yolk, how many calories are in egg white

Most of the protein is ordinary water and only the most natural protein is given only 20% of its total mass. Can not, not interested in the question of how many calories in egg white, if it is so valuable and useful. By itself, the protein belongs to low-calorie foods and is mainly albumin. The protein contains many beneficial ingredients and substances that have a positive effect on the human body. Composed:

• Vitamins K and group B;
• Neocin;
• Choline;
• Protein;
• Amino acids;
• Minerals.

Each of these components has an auxiliary function of the body, because it helps different metabolic processes to be carried out faster, contributes to the appearance of cells, hormones, and also has tonic and anti-toxic effects. So, how many calories in egg white without yolk? The caloric value of 100 grams of protein averages 44.4 calories. This is very small, so even dieters can safely eat this product without counting calories.

Given that the size of eggs is ambiguous, and the weight also, to talk about the exact number, how many calories in the egg white of one egg is impossible. There are eggs small in size, medium and large. Their caloric content will vary from 70 to 80 and above calories. 1 protein of one egg contains not more than 20 units. It is recommended to eat, the egg is recommended boiled or fried, that is, after passing through heat treatment. Such an egg is absorbed by the body much faster and more voluminous than a raw product.

Does the calorie content in boiled protein?

Usually when preparing a product, its caloric content changes significantly. Egg protein during cooking keeps its caloric content at the initial level, so the question of how many calories in egg white are boiled, disappears by itself. As well as raw and boiled, the nutritional value per 100 grams of protein averages 44 kcal. When frying calorie protein will be higher due to the use of fat or vegetable oil. If you fry an egg whole, its calorie content will be on average around 360 units per 100 grams.

The yolk is another term of any egg. The composition of this component is also very rich in various beneficial substances and minerals. For example, in the yolk there are huge portions:

• Vitamins A, D, E;
• Biotin;
• folic acid;
• trace elements.

The calorie content of the yolk is about 60 calories per 100 grams of product. With this regard, it is possible to even go on a diet with the use of eggs. Their caloric content is minimal, and the benefits are simply colossal. Due to the valuable composition of such a product can saturate your body with useful substances and minerals.

It is not necessary to eat only eggs. It is great for various dishes and is used in cooking. In this case, give the taste and flavor to the finished dish. With them, even a sandwich will be tastier and more satisfying, but as a fact it is healthier. Especially since they will not give a substantial calorie sandwich. She can profit by an egg, absolutely everyone can. This is one of the quick options for snacking and eating in general. In addition, it is very tasty and will allow you to immediately satisfy the feeling of hunger.

Eggs can be called one of the most popular and affordable products. What are they useful to and to whom, what properties do they possess and why are they so important? Not everyone knows the answers to these questions.

Eggs are considered a product with high nutritional value. They are included in the diet for weight loss and gaining muscle mass, have many useful properties and at the same time are not high-calorie, especially if you separate the yolk from the protein. Calorie average egg is 79 kcal.

   In itself, the egg consists of two parts - protein and yolk. Each of them has a different chemical composition, caloric content and contains its own set of elements necessary for our body.

The so-called protein got its name due to the fact that it consists almost entirely of water and high-quality proteins with a complete amino acid set. The remaining few percent are vitamins, enzymes, lipids, and carbohydrates. Protein is about 60% of the total egg mass and contains 46-50 kcal. It is well absorbed by the body and has a positive effect on its work.

More than half of all proteins in the composition of egg white is occupied by ovalbumin or egg albumin - a spare element necessary for the normal development of the embryo. Equally important components are the proteins conalbumin and lysozyme, which have an antibacterial effect.

In addition to proteins, egg protein includes enzymes, carbohydrates, most B vitamins, trace elements and macronutrients.

Calorie yolk is much higher calorie protein. Like protein, it incorporates proteins, vitamins and other necessary elements, but most of all among them are lipids - almost 5g of weight is useful for them. Fatty acids, such as linolenic, palmitic, stearic and others, are of tremendous nutritional value.

Boiled hard-boiled and soft-boiled eggs are almost no different from raw caloric, but, unlike them, are much better absorbed. The energy value of fried eggs is slightly higher - about 100 kcal, and when frying in vegetable oil, it increases to 120-130 kcal. The calorie content of an omelet from one egg is approximately 150 kcal. But the most high-calorie egg product is egg powder, or dry melange: its energy value per 100 grams is as much as 500-550 kcal.

Table calorie eggs of different cooking methods

Products (100g)	squirrels	fats	carbohydrates	calories
A raw egg	12,8	11,5	0,7	157
Soft-boiled egg	12,9	11,5	0,8	159
Hard boiled egg	13	11,6	0,8	160
Egg powder	45	47	4,5	542
Omelette	9,5	15,4	1,9	184
Fried egg	12,8	20,8	0,9	243
Raw protein	82,5	1,7	7,1	44
Raw yolk	51	52,3	4,7	352

The chemical composition of eggs in the table

Element	Qty
Calcium	54 mg
Magnesium	13 mg
Potassium	139 mg
Phosphorus	190 mg
Sodium	134 mg
Sulfur	175 mg
Chlorine	136 mg
Copper	82 mcg
Manganese	0.03 µg
Zinc	1.1 mg
Iron	2.5 mg
Iodine	21 mcg
Chromium	4 mcg
Fluorine	54 mcg
Selenium	31.6 mcg

Calorie quail eggs

Calorie quail eggs slightly exceeds chicken. Its approximate figure is 168 kcal. Of course, based on 100 g of the product, because the quail egg itself is much less than a chicken one. Its mass is 10 g, and the energy value of 16-17 kcal, respectively.

Ostrich

The mass of the ostrich egg exceeds the mass of the chicken 20-30 times, but the caloric content, on the contrary, is lower - 118 kcal. The average egg weighs 1200 g, and its energy value is estimated at 1400 kcal.

Goose

A goose egg is three to four times the size of a chicken, and its caloric content is 300-400 kcal. The energy value of goose eggs per 100 g of product - 185 kcal

Turkey

Turkey eggs are closest to chicken in their mass and properties. The average egg weight is 70-80 g. The energy value, based on 100 g, is estimated at 171 kcal, and the caloric content of one egg is 130 kcal. There are less proteins in turkey eggs than in chicken eggs, and, conversely, more lipids, therefore they are not considered dietary.

Useful properties of eggs

The benefits of eggs do not have to doubt, so they must be on the menu of anyone who monitors their diet and health. In their composition contains all the necessary set of essential and essential amino acids, vitamins, as well as fats, from which our body draws energy and "building material", including for the synthesis of hormones.

Among the beneficial properties of eggs are several basic:

• A positive effect on the immune system due to vitamins.
• Helps to deal with gastrointestinal problems
• Reduces the risk of developing cardiovascular diseases and oncology
• Improve eyesight, are good cataract prevention
• Increase bone strength due to high vitamin D content
• Of great importance in the construction of muscles, especially since egg proteins are better digested than meat or dairy products.
• Improve the work of the male reproductive system
• Stimulate the brain, strengthen memory

Boiled eggs do not lose their properties, so they are best of all in this form. Concerning their use and safety in the raw state, the opinions of experts differ, but most still recommend to heat the eggs.

Harm and contraindications

Just like any other product, eggs have a number of contraindications.

• Individual intolerance . Of course, people with egg allergies will have to give up on them. Adults and especially children with hypersensitivity should also be careful - ovomukoid, contained in egg white, often causes an allergic reaction. However, in infants by the age of five or six, allergies often go away on their own.
• Cholesterol . Egg yolks contain cholesterol, and this should be considered primarily for people prone to cardiovascular diseases. To avoid a threat to health, it is recommended to consume no more than two eggs per day or separate the yolk from the protein. The latter is safe even in large quantities.

• Salmonella.   It should be borne in mind that Salmonella bacterium can be found in eggs, especially domestic ones. It can cause serious diseases of the digestive tract, so you need to follow a few simple rules - wash eggs with soap and cook for more than ten minutes before cooking.

Eggs in dietary nutrition

• Eggs can be safely called a dietary product. Firstly, one egg contains as much as 5-6 g of protein, despite the rather low calorie content.
• Eggs are well saturated even in small volumes, thus eliminating small snacks in the intervals between meals.
• Compared with the main part of dietary products, eggs have another advantage - low cost.

In addition, eggs are a source not only of proteins, but also of fats. This is important because lipids saturate the body better than proteins, and a feeling of satiety will help reduce portions of food and quickly lose weight. It is impossible to refuse fat at all, even on a diet, in no case: the body needs a balanced diet in order to work normally.

If you follow a diet with a low-calorie diet, you must separate the proteins from the yolks and the number of calories in the same omelet will be significantly reduced.

Some are so eager to lose weight that they acquire many health problems due to starvation and mono diets. After such a blow to the body, he needs a recovery, one that will not return the weight to the previous figures. Eggs are suitable for this as well as possible.

Consumption rate per day

The daily rate of consumption of eggs depends on many factors: the age of a person, his state of health, lifestyle.

A healthy adult without the risk of harming health can eat 3-5 whole chicken eggs a week. But one protein can be safely eaten several times more, because the main source of cholesterol is the yolk.

Children should be given eggs with caution - they often cause allergies. Until the year is better to refrain from introducing eggs into the diet, and you can give them a try only in the form of proteins. If no allergic reaction followed, then the yolk will also not harm. A small child will be enough 2 eggs per week.

People involved in sports, the weekly rate can be exceeded. Exercise requires a lot of protein, so you can eat up to 15 eggs a week.

Elderly people, especially those suffering from cardiovascular diseases, should consume egg consumption to a minimum. The norm in this case should be no more than 1-2 chicken eggs per week.

How to choose the best

• First of all, you need to pay attention to the eggs themselves. They should be clean, free from cracks and not too different from each other in weight and size. The shell of a fresh egg will look dull, and the egg itself should not be too light.
• According to quality standards, each egg should have a stamp with a marking. This will allow you to understand what category it belongs to, and what is its maximum shelf life.

The letter "D" as the first sign in the label indicates that the egg is dietary and stored no more than a week. The letter "C" - a table egg - means that the shelf life of such eggs is 25 days.

The second labeling mark is determined by the product category. The sign "B" is the highest category, "O" is the choice egg, "1", "2" and "3" - 1, 2 and 3 categories, respectively.

• Already purchased eggs can be additionally checked at home. It is necessary to dip the egg in a strong saline solution; if it is stale, it will immediately resurface.
• You can check the quality of the egg by breaking it. Protein fresh eggs should not have spots and blotches.
• If the boiled egg is cleaned with difficulty, it speaks of its freshness.

Dietary recipes eggs

There are a lot of recipes for egg dishes, and many of them can be attributed to the diet.

Eggs cooked without shell

This recipe can be called one of the most low-calorie. As ingredients, you will need:

• 1 tbsp. chopped nuts
• 5 tbsp. l vinegar
• 2 eggs

Vinegar and salt stir in 1 liter. water and put on the stove. When the water begins to boil, break the eggs and, in turn, put the ladle in a pot. Eggs should not touch each other; after a few minutes of boiling, you can remove them, put them on a plate and sprinkle with chopped nuts.

Eggs in sour cream

Ingredients:

• 3 eggs
• 1/3 cup sour cream
• 1/2 tsp butter
• 1/4 cup grated cheese

Put sour cream in a frying pan, gently break the eggs on top, sprinkle with cheese and salt and sprinkle with melted butter. Bake in the oven until ready.

Scrambled Scrambled Eggs

Ingredients:

• 3 eggs
• 1/4 cup milk
• 1/3 cup grated cheese

Beat the milk with the eggs until smooth, add salt, cheese and mix. Pour the resulting mixture into an oiled frying pan and bake in the oven until tender.