Eggs Have Even More Protein Than You Think

·3 min read

There's a certain segment of scientists out there in the research community who must have out it for chickens.

Every few years, a cadre of these white coats will extrapolate the data from epidemiological research and blast out some brief-yet-libelous exclamations about eggs.

In 2012, for just one example, a study published in the journal Atherosclerosis started broadcasting that eating eggs is nearly as bad for your arteries as smoking cigarettes. Nutrition experts have since discredited the shoddy correlational research in this study, but the damage was done and the myths already circulating about the dangers of eggs continued to ricochet among the uniformed.

Photo credit: Men's Health
Photo credit: Men's Health

Yes, unfortunately, some people still believe that eating eggs—and especially egg yolks—will lay waste to your cardiovascular system due to the fact that they contain dietary cholesterol and saturated fat. As reading the stories in either of those links, will show you, neither of those things is true. The chicken egg has been unfairly maligned.

It's time that we stop listening to those chicken-hating scientists and start listening to the softer, saner, quieter voice inside ourselves (and within good-quality research) that tell us that eating eggs is nutritious and delicious.

Eggs are also inexpensive and they're a great source of protein, which—as you know—is incredibly important whether you're trying to lose weight or build muscle. Plus, eggs are versatile in the kitchen, so you can eat them scrambled at breakfast, hard boiled as a snack, or fried on top of a big pile of vegetables at dinner.

In the very least, do it for the chickens.

Here's how much protein is in one egg

The amount of protein varies depending on size, but here's how much you can expect from one egg, according to the United States Department of Agriculture:

  • Jumbo: 90 calories and 7.9 grams of protein

  • Extra large: 80 calories and seven grams of protein

  • Large: 72 calories and 6.3 grams of protein

  • Medium: 63 calories and 5.5 grams of protein

Photo credit: Claudia Totir - Getty Images
Photo credit: Claudia Totir - Getty Images

Your daily protein needs depend on a variety of factors, such as your body weight, but U.S. Dietary Guidelines recommend that 10 to 35 percent of your calories come from protein.

What part of eggs contain the most protein?

There's a lot of debate about whether it's best to eat the whole egg—the egg white and the yolk—and recent studies have shown that whole eggs are a great food for weight loss and don't increase your risk of cardiovascular disease. Although egg yolks contain many important nutrients like iron and vitamins A, D, E, and K, the whites pack the most punch of protein. The whites from one egg contain about four grams of protein, while the yolk includes 2.7 grams of protein.

Need ideas for how to get creative with your egg eating? Check out this list of 21 deviled egg recipes that make a great post-workout snack.

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