Eggs are a good source of protein but, how much protein is in one egg?
One Large whole uncooked chicken egg (50g) contains 6.3g of protein
One Extra Large whole uncooked chicken egg (58g) contains 7.3g of protein
One Jumbo whole uncooked chicken egg (66g) contains 8.3g of protein
One Extra Jumbo whole uncooked chicken egg (71g) contains 8.9 g of protein
How Many Calories Does One Egg Have?
Let’s again take a look at our examples above for one whole uncooked chicken egg but this time for calories, protein, fat and carbs.
One Large egg (50g) contains 64 calories, 6.3g of protein, 4.2g fat, 0.2 carbs
One Extra Large egg (58g) contains 74 calories, 7.3g of protein, 4.9g fat, 0.2 carbs
One Jumbo whole (66g) contains 84 calories, 8.3g of protein, 5.6g fat, 0.2 carbs
One Extra Jumbo (71g) contains 90 calories, 8.9 g of protein, 6g fat, 0.2 carbs
Is Protein In Yolk Or Egg White?
The short answer is both. When it comes to the amount of protein in the yolk vs the white (albumen) here’s what it looks like when comparing 100g of yolk and 100g of egg whites.
100g of yolk from a raw chicken egg contains 15.6g of protein
100g of egg whites from a raw chicken egg contains 11.2g of protein
The 100g of yolk comes in at around 313 calories, 28.2g of fat and 0.2g total sugars compared to 100g of egg whites with around 47 calories, 0g of fat and 0.4g total sugars.
As you can see the yolks only are more calorie dense and contain more fat and slightly more protein than the egg whites on their own.
Should I Drink Them Raw?
No, you don’t need to wake at 4am, crack five raw eggs into your cup and drink them like Rocky Balboa. You can cook eggs and still enjoy the benefits, in fact this study shows that the digestibility of egg protein was far better when cooked versus raw.
What About Egg Protein Powder?
Egg protein powder is a good alternative to whey or casein protein powders for people with lactose or dairy intolerances.
It’s also considered one of the best quality proteins when compared to other plant-based and animal sources, with a slightly better Protein Efficiency Ratio and Net Protein Utilization than Whey.
Taste can be a bit of an issue and might take some getting used too, being quite bitter to some people there’s still a lot of ways to make the flavour more bearable.
Are Egg Noodles High In Protein?
When you’re comparing egg noodles to varieties such as a rice vermicelli noodles, egg noodles are higher in protein.
This is because rice vermicelli noodles typically only contain rice, cornstarch and water and rice is not very high in protein compared to eggs (100g white long grain rice contains around 2.7g of protein).
But as with most noodles they will have a high carbohydrate amount, so deciding if you should eat them or not will depend on your goals.
Do eggs sink or float when bad?
To test if an egg is fresh and good to eat put it in a bowl of cold water, if it sinks and lays flat it’s good to eat. An egg that floats is not good to eat.
How To Hard Boil An Egg
Ingredients
1 fresh egg (room temp)
2 tablespoons rock salt
Method
- Fill a saucepan full of water, rock salt to water.
- Bring saucepan to boil on high temp.
- Gently place egg into boiling water so you don’t break the egg.
- Boil for 10 minutes for a solid yolk.
- After 10 minutes remove egg allow to cool or plunge into cold water to accelerate the cooling.
- Gently crack the entire surface and remove shell.
- Cut in half and add salt and pepper to taste.
Nutritional Information References:
F003729: Egg, chicken, whole, raw; https://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/fooddetails.aspx?PFKID=F003729#
F003737: Egg, chicken, yolk, raw; https://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/fooddetails.aspx?PFKID=F003737
F003706: Egg, chicken, white (albumen), raw; https://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/fooddetails.aspx?PFKID=F003706
