Proteins: The Building Blocks of Your Success
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How much protein is in an egg?
Eggs have long been a staple of our diet and are often praised as an excellent source of protein. But how much protein does an egg actually contain, and what other nutrients do they provide?
Protein Content in Eggs
The protein content of an egg varies depending on its size. Here’s an overview:
| Egg Size | Weight | Protein Content |
|---|---|---|
| Small | ~48 g | ~5.8 g |
| Medium | ~58 g | ~7.0 g |
| Large | ~68 g | ~8.2 g |
| Extra Large | ~78 g | ~9.4 g |
Per 100 grams of egg, that equals about 12 grams of protein. Interestingly, the yolk is richer in protein (about 16%) compared to the egg white, which contains around 11%. In addition, the yolk provides valuable fats and fat-soluble vitamins.
How Much Protein Does the Body Need Daily?
Daily protein requirements depend on several factors, including age, lifestyle, and physical activity. While infants and children need more protein due to growth, the demand changes throughout life.
The German Nutrition Society (DGE) recommends a daily protein intake of 0.8 grams per kilogram of body weight for adults. Those who are physically active or engage in strength training may require more – depending on the intensity, 1 to 2 grams per kilogram of body weight can be beneficial.
Here’s an overview of age-related protein requirements (grams per kilogram of body weight):
Age
Age – Recommended Protein Intake (g/kg body weight)
Babys
0 bis unter 1 Monat
2,5
1 bis unter 2 Monate
1,8
2 bis unter 4 Monate 1,4
1,4
4 bis unter 12 Monate 1,3
1,3
Children and adolescents
1 bis unter 4 Jahre
1,0
4 bis unter 15 Jahre
0,9
4 bis unter 15 Jahre
0,9
Jungen 15 bis unter 19 Jahre
0,9
Mädchen 15 bis unter 19 Jahre
0,8
Adults
19 bis unter 65 Jahre
0,8
Ab 65 Jahren
1,0
Pregnant women
2. Trimester
0,9
3. Trimester
1,0
Stillende
1,2
More Than Just Protein: The Nutrient Diversity of Eggs Eggs are true nutrient powerhouses.
In addition to high-quality protein, they contain important vitamins such as A, D, E, K, and several B vitamins. Minerals like iron, zinc, and selenium are also present. Particularly noteworthy is choline, which is essential for building cell membranes and supporting nervous system function.
How Many Calories Does an Egg Have?
A medium-sized boiled egg contains about 89 calories, with most of the energy coming from the yolk. Per 100 grams, this equals roughly 155 calories.
Biological Value:
Efficient Protein Utilization Biological value indicates how efficiently the body can convert ingested protein into the body’s own protein. Egg protein serves as the reference value with a score of 100, meaning it can be used especially effectively by the body. Conclusion Eggs are not only versatile in the kitchen but also excellent providers of high-quality protein and numerous essential nutrients. They support muscle growth, aid recovery, and contribute to a balanced diet.
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