Eggs are a fantastic source of easily digestible protein. It is helpful to know the egg white protein content vs. the yolk content when factoring in how much protein you are getting from the eggs you eat. Eggs are enriched with many of the non essential as well as all the essential amino acids and are fully complemented by these amino acids. Eggs have over 40 different kinds of protein and minerals.

Egg White Protein Content – The highest levels of proteins are in egg white:
The egg yolk is an important part of the egg containing slightly less than half the protein of the whole egg. The total protein content in one egg is approximately 6 grams. Of this, approximately 3.6 grams is present in the egg white and remaining in the egg yolk.

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Egg protein facts: A fantastic source of Protein
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Egg White Protein – Nutritional Facts about egg whites and yolks

  • Whites of a large egg (1.25 ounces) contain
  • 16 calories
  • Approximately 3 grams of protein
  • 2 mg of calcium
  • 556 mg of sodium
  • 4 mg of phosphorus
  • 45 mg of potassium
  • A negligible amount of riboflavin
  • No fat
  • No cholesterol
  • No carbohydrates

Tiara Cameron Cooking

  • The Yolks of a large egg (2/3 of an ounce) contains:
  • 59 calories
  • 3 grams of protein
  • 5 grams of fat (2 of those grams are saturated fat)
  • 212 mg of cholesterol
  • 23 mg of calcium
  • 7 mg of sodium
  • 81 mg of phosphorus
  • 16 mg of potassium
  • Negligible amounts of iron, thiamin and riboflavin
  • Comprises 2/3 of the egg’s total weight

Egg White Protein Content – Raw or Cooked eggs?
Raw eggs are far healthier for you than cooked eggs, as some of the nutrients diminish during cooking. I remind myself of this fact when I’m eating delicious chocolate frozen custard made with raw eggs. (wink) The downside to raw eggs is the risk of salmonella bacteria that can make you really sick. Proper cooking does destroy the salmonella bacteria.

The problem with going out to a restaurant and eating eggs is that they are typically cooked in fatty unhealthy oils (most are around 180 calories a TBSP) loaded with saturated fat. Even if you go to a restaurant where they cook the eggs in butter, which is a lot of extra calories and fat in your eggs. If you can, order boiled eggs at a restaurant. That is your healthiest option. I prefer making eggs at home in a skillet using Pam cooking spray. I fry them over-easy, or put them in a low-fat cheese omelet or scramble them with a high egg white protein content…usually 3 whole eggs with 5 additional whites.

Egg White Protein Content – How much do I need?
The general rule of thumb I’ve used for my clients and myself is to try to intake 1-gram of protein for every pound of body weight, per day. In other words, if you weight 150 lbs, get 150 grams of protein in your body every day. Even days that you don’t work out. Many studies support this ratio. Since the body digests all of the protein every 3 to 4 hours, I try to eat 5-6 times per day. Not full meals, but something with protein. Perhaps and protein drink. Your body can absorb up to 60 grams of protein per hour.

View The Tiara Transformation System for all the details on my diet and exercise plan that allowed me to lose the fat and keep it off.