Whether you scramble them, make a omelet or add them to a smoothie, eggs are a protein powerhouse. A single egg contains 6 grams of high-quality protein, a mere 72 calories, and is a good source of choline, iron, vitamins, and minerals. They also contain lutein and zeaxanthin, which are disease-fighting carotenoids.
Eggs are one of the best dietary sources of protein, providing all of the essential amino acids and being highly digestible. They are low in saturated fat and cholesterol, making them a very good choice for those watching their heart health. Additionally, eggs are moderate in calories and can help to promote satiety and limit overeating.
The protein in an egg comes from both the yolk and the white. However, the egg white is where the majority of the protein is found (3.6 g per large egg) (2). The yolk has many other important nutrients, including vitamin D, vitamin A, and selenium (2).
Both the yolk and egg white contain proteins with biological and antimicrobial activity, including ovotransferrin binding metal ions, ovomucin antiviral activities, and lysozyme dissolving bacterial cell walls. (3)
To measure the amount of protein in a partial egg, use a kitchen purpose digital scale. First, place an empty bowl or cup on the scale and press the “tare” button to zero it out. Next, add the whisked egg, note the total weight and divide by the number of ounces to get the egg white portion.