how-much-protein-contain-in-egg

The egg is one of the healthiest and most proteinaceous food items available. It is not wrong to consider eggs a powerhouse of protein and nutrients and deficient in calories. But do you know how much protein exactly does an egg contain or what are the nutritional facts related to an egg? In this article, let’s look at how many grams of protein is present in 1 egg and other nutritional facts.

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How much protein is present in 1 egg?

On average, one egg contains 6-7 gms of protein. The exact amount of protein present in the egg depends on the size of the egg. The table below lists the grams of protein present in an egg according to its size.

S.No. Size of egg Weight of egg (in grams) Grams of protein present
1. Small  38 4.9
2. Medium  44 5.7
3. Large 50 6.5
4. Extra-large  56 7.3
5. Jumbo  63 8.2

Now, the question arises how many eggs can an individual consume in a day? The number of eggs that you should consume depends upon your lifestyle and the daily requirement of an individual. On average, the amount of protein required by a sedentary man is 56 grams, while for a sedentary woman is 46 grams.

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Nutritional Facts

Just like the protein content, other nutritional parameters of the egg are also dependent on the size of the egg, that is, the egg content varies with its size. The nutritional parameters as per the standard sizes of the eggs are tabulated below:

S.No. Nutritional parameter Size of the egg
48 grams 58 grams 68 grams 78 grams 100 grams
1. Energy (kcal) 54 66 78 90 131
2. Fat (in grams) 3.7 4.6 5.4 6.2 9.0
3. Saturated fat (in grams) 1.0 1.3 1.5 1.7 2.5
4. Monounsaturated fat (in grams) 1.4 1.7 2.0 2.4 3.4
5. Polyunsaturated fat (in grams) 0.6 0.7 0.9 1.0 1.4
6. Carbohydrates (in grams) Negligible Negligible Negligible Negligible Negligible
7. Sugar (in grams) Negligible Negligible Negligible Negligible Negligible
8. Protein (in grams) 5.2 6.4 7.5 8.7 12.6
9. Salt (in grams) 0.16 0.20 0.23 0.27 0.39

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Nutritional facts about hard-boiled eggs

Hard-boiled eggs are a common form in which eggs are consumed in India. The nutritional parameters of eggs vary depending upon the form in which they are consumed. The average value of different nutritional parameters in a 50-gram hard-boiled egg is tabulated below.

S.No. Nutritional parameter Quantity in grams
1. Calories  77 g
2. Carbohydrates  0.6 g
3. Total fat 5.3 g
4. Saturated fat 1.6 g
5.  Monounsaturated fat 2.0 g
6. Cholesterol  212 mg
7. Protein  6.3 g
8. Vitamin A 6% of the recommended dietary allowance (RDA)
9. Vitamin B2 (Riboflavin) 15% of RDA
10. Vitamin B12 (Cobalamin) 9% of RDA
11. Vitamin B5 (Pantothenic acid) 7% of RDA
12. Phosphorus  86 mg (9% of RDA)
13. Selenium  15.4 mcg (22% of RDA)

Takeaway

Eggs are a storehouse of protein. It is one of the easily available and cheap sources of protein that people of all classes can consume. The average protein content in an egg is around 6-7 grams. Now that you know the protein content in an egg according to its weight, you can better analyse the number of eggs you can consume as per your daily protein requirement.

Frequently Asked Questions (FAQs)

          1. Which part of the egg contains maximum protein?

            It is often thought that the white part of the egg contains protein entirely. But this is not true. Both the egg whites and yolk contain an approximately equal amount of protein. Therefore, you should consume both egg yolk end whites and not only egg white.

          2. How many eggs can I consume in a day?

            On average, one whole egg a day is sufficient for anyone. However, if you are on a high protein diet, you can consume up to 3 eggs a day.

          3. What food has protein content equivalent to an egg?

            There are some other alternative food items also available for eggs. These alternative options include tofu, cheddar cheese, almonds, black beans, greek yogurt, peanut butter, and pumpkin seeds.

          4. Is eating boiled eggs healthy?

            Yes, hard-boiled eggs are an excellent source of lean protein and inevitably healthy for your diet.

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Dr. Divya Rohra has completed her MBBS from Grant Medical College and Sir JJ Group of Hospitals, Mumbai in 2019 with an excellent academic and clinical record. She has been the Joint Academic & Research Secretary of her batch in the year 2016-17 and successfully conducted various conferences and CMEs at her college. She has been the Director of Editorial and Web Communications of Rotaract Club of the Caduceus for two years. She has worked as a Paediatrics House Officer and Covid-19 Medical Officer at Mumbai. She has participated in various Quiz competitions, Poster Presentations, Symposia, Medical Documentary making competitions during her UG days and won awards for the same. She is working with PregaJunction as a Medical Content Auditor.

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