Eggs are one the most versatile poultry foods used in cooking. They can be simply boiled, scrambled, poached, fried, or made as pickles for long-term use. They are also major ingredients in bakery products. And the best part is, they are loaded with many essential nutrients. When we say egg protein, it refers to the protein content in a chicken egg. Though eggs laid by duck, caviar, guinea fowl, emu, and roe are also eaten by humans, chicken eggs are the most commonly available and widely consumed choice.
How Much Protein Does an Egg Have?
Eggs are grouped under meats, considering the fact that they contain a high percentage of protein and choline (a B complex vitamin). Commercially sold eggs are unfertilized ones, meaning, they are laid by female chickens without undergoing fertilization. If available, there is no harm in consuming fertilized eggs. There is a slight difference in the nutritional value of fertilized and unfertilized eggs though. In both, the protein content is very high, and they are included in high protein diets for building muscle and losing weight.
As far as the actual amount of protein in eggs is concerned, the percentage in egg white (albumin) is higher than that of the yolk. The egg white extracted from a large egg contains approximately 4 g of protein. In comparison, the total protein content in a whole egg accounts to 6 g (or slightly more). In a hard-boiled egg, the protein amount remains the same, about 6 g. Nevertheless, the albumin part is devoid of nutrients, except for protein. Hence, consuming a whole egg is a better way to reap all the healthy nutrients available.
Containing all essential amino acids, the protein present in eggs is termed as perfect protein. It is used as a standard for comparing other protein sources. However, one word of caution regarding egg consumption is the presence of cholesterol in large amounts. In the nutritional value of eggs, it is found that the cholesterol content in one egg is as high as 212. Hence, patients of heart disease and those who are diagnosed with high cholesterol should not consume more than one egg per day.
Egg Protein Powder
A major source of protein and essential amino acids, eggs are frequently used as a key ingredient in protein powders. Visit any grocery store and you will find them in the protein powder section. It is available in varied flavors, like vanilla, chocolate, and strawberry. The quantity to be added and making directions are mentioned on the product label. If you don't have the time and patience to prepare egg protein shakes from scratch, consider using protein powder derived from eggs. You just need to combine it with skimmed milk, honey, flaxseed oil, and other preferred ingredients in specific amounts. Within 5 minutes your healthy protein smoothie will be ready.
Egg Protein Shake
This protein shake is consumed as a part of the main meal or a healthy snack. Preferred by bodybuilders, it serves as an excellent nutritional supplement to promote muscle growth, and at the same time maintain weight. Based on the main ingredients used in egg recipes, there are basically three types of protein shakes. The first involves using egg protein powder, while the second and third are prepared with the egg white and whole egg respectively. Other fruits, vegetables, sweeteners, and flavoring agents are added according to personal taste. Since the egg white contains high protein and less fatty substances, egg white shakes are opted for by dieters for weight loss.
You can consume shakes and smoothies made from egg protein powder as a meal replacement for reducing daily calorie intake. In hair care regimen, egg protein treatment is performed to replenish lost protein and restore the strength of the hair strands. Besides the albumin and yolk, the shells are ground and used as calcium supplements. In short, each and every component of an egg is consumable as a nutrient source.