Eggs are a source of complete protein, which you need in your diet so your body can make new cells and repair damaged ones. Dietary protein is vital during certain stages of growth -- childhood, the teen years and pregnancy. One large egg contains around 6.29 g of high quality protein, according to the American Egg Board. Eggs can be a part of a healthy diet, as long as you don't go overboard.
Protein and Eggs
The protein in eggs is a unique type of protein. There are two types of dietary protein -- complete proteins and incomplete proteins. Sources of incomplete proteins come from plant-based foods such as beans, peas, nuts and grains. According to the National Institutes of Health, or NIH, these foods are absent one or more of the essential amino acids you need. Sources of complete protein come from animal foods, such as meat, chicken, milk and eggs, as well as from soy foods. These contain the nine essential amino acids you need in your daily diet.
Amount
Of the 6.29 g of protein found in a large egg, 3.6 g of protein is found in the white and 2.7 g help make up the egg's yolk. Eggs are also a low-calorie food; a single large egg contains 70 calories and about 5 g total fat, more than half of which is made up of "healthy" monounsaturated and polyunsaturated fats. Not only does the egg white contain more than half of the egg's protein, it's also leaner, making up only 17 of the egg's total calories.
Protein Recommendations
When considering the protein in one egg, it's helpful to compare it to your recommended amount of daily protein. The amount of protein you need depends on your age and gender. According to the Centers for Disease Control and Prevention, or CDC, it's generally advised that you get between 10 percent to 35 percent of your calories from protein. However, you can also defer to Recommended Dietary Allowances, or RDAs, listed on the CDC's website. Girls and women age 14 and older need 46 g of protein each day. Boys between the ages of 14 and 18 need 52 g of protein, while men 19 and older need 56 g.
Eat With Caution
Eggs are a rich source of other nutrients that can encourage good health, such as vitamins B12 and D, folate and riboflavin. However, the dietary cholesterol in eggs may cause you some concern, especially if you have diabetes or high cholesterol. The yolk contains all of the egg's cholesterol -- some 213 mg, according to the American Egg Board. The recommended amount of dietary cholesterol for most Americans is less than 300 mg a day. Citing a Physicians' Health Study report from 2008, the CDC indicates that eating one egg a day isn't likely to harm you if you're a healthy adult -- and as long as you don't couple eggs with foods high in saturated and trans fats, such as bacon, sausage and whole-milk cheese. People with heart disease and high cholesterol, on the other hand, should restrict their consumption of egg yolks to no more than three per week, notes the CDC.
Other Tips
Egg whites are a good source of dietary protein, according the American Heart Association, or AHA, and they're also healthier for your heart, too. To get the benefit of egg protein without all of the cholesterol, use egg whites when you cook -- two whites for every whole egg listed in the recipe's ingredients. You can also opt for the same amount of cholesterol-free egg substitute. If you bake using egg whites, the AHA suggests adding a scant tablespoon of canola, safflower, sunflower or soybean oil to make your treat taste moister.
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