How Much Protein Does 1 Egg Have?

Eggs sometimes get a bad reputation because of their cholesterol content and because they are among the most likely triggers of food allergies along with peanuts, fish, nuts, shellfish, milk and soybeans. But an egg also offers high nutrient value with 13 vitamins and minerals, high quality, easily digested protein, healthy unsaturated fats and antioxidants, all for fewer than 100 calories, according to IncredibleEgg.org.

History

People in East India domesticated wild fowl as early as 3200 B.C. Domesticated fowl eggs were consumed in Egypt and China as early as 1400 B.C. and in Europe as early as 600 B.C. Although some fowl were native to the Americas, Columbus brought chickens similar to those now in egg production on a second trip to America in 1493, according to IncredibleEgg.org. The Single-Comb White Leghorns are the primary laying hens in the U.S. and produce 10 percent of the world supply, or 75 billion eggs per year.

Nutrition Facts

One large 2 oz. whole egg without the shell contains 6 g protein. Of this protein, 3 g is contained in the egg yolk and 3 g in the egg white.

Additional nutritional information for one large egg without the shell, according to Kathleen Mahan in "Krause's Food, Nutrition, & Diet Therapy," includes 75 g water, 80 calories, 6 g fat, 274 mg cholesterol in the yolk, 1 g carbohydrate, 28 mg calcium, 90 mg phosphorus, 1 g iron, 65 mg potassium, 69 mg sodium, 55 mg zinc, 260 IU vitamin A, 0.04 mg thiamin, 0.15 mg riboflavin, a trace amount of niacin, 0 mg ascorbic acid and 24 mg folic acid.

Considerations

Persons on a strict low cholesterol diet must limit the use of egg yolks. Food manufacturers and most supermarkets offer several nonfat, no cholesterol egg substitutes. Limiting saturated fat is, for most people, more effective at lowering blood cholesterol than limiting dietary cholesterol, according to Eleanor Whitney and Sharon Rolfes in "Understanding Nutrition."

To prevent food-borne illnesses, use clean eggs with intact shells. Cook eggs until whites are firmly set and yolks begin to thicken. Even pasteurized eggs should not be eaten raw, according to Eleanor Whitney and Sharon Rolfes in "Understanding Nutrition." Raw eggs are commonly found in Caesar salad dressing, eggnog, cookie dough, hollandaise sauce and key lime pie.

Benefits

Eggs provide a valuable source of protein and an inexpensive ingredient useful in cooking. Protein helps a person feel full longer and contributes to a healthy weight. Egg yolks provide a good source of choline that contributes to fetal brain development and prevention of birth defects. Choline helps adults maintain the structure of brain cell membranes and transmission of nerve impulses to muscles, according to IncredibleEgg.org. Bioavailable lutein and zeaxanthin antioxidants in egg yolks help prevent macular degeneration, an age-related blindness.

Controversey

Many adults read contradictory information about what foods to eat and what to avoid to lower the risk of cardiovascular disease, the number one cause of death in America. Many Americans avoid eggs because of their cholesterol content although, according to Eleanor Whitney and Sharon Rolfes in "Understanding Nutrition," the American Heart Association approves an intake of up to four eggs a week and some research suggests that one egg per day is not detrimental for healthy people.