Foods provide calories in three main types of nutrients; protein, carbohydrates and fats. Protein can be found in both animal-based foods and plant-based foods; however, animal foods serve as the best sources of protein. The National Institute of Medicine Food and Nutrition Board recommends that adults consume between 10 to 35 percent of their daily calories in the form of proteins. Eggs serve as a good source of protein while also providing many other essential nutrients.
Protein Content of Eggs
An average egg, whether consumed raw or cooked, contains 6 g of protein, approximately 12 percent of the recommended daily value, according to the American Egg Board. Although some people prefer to consume only the egg white to reduce their fat and cholesterol intake, the egg yolk contains almost half of the protein found in a whole egg. The egg white contains approximately 3.6 g of protein whereas the yolk provides 2.7 g, as provided by the Egg Nutrition Center. Therefore, by eating only the egg white you lose out on protein as well as many of the other vitamins and minerals.
Type of Protein
Eggs not only serve as a good source of protein, the protein in eggs is the highest quality protein known as complete protein. Proteins consist of amino acids, commonly referred to as the building blocks of proteins. Once ingested, enzymes in the intestines break down the proteins into the individual amino acids. The human body needs 22 amino acids to function properly, 13 of which can be produced within the body. The other nine amino acids, known as the essential amino acids, must be ingested in the foods you eat. A complete protein source, such as eggs, provides all nine of the essential amino acids.
Role of Protein
Proteins are classified as a macronutrient -- a nutrient required in large amounts by the body. Proteins provide calories the body uses for energy. Most importantly the protein in eggs provides the amino acids the body needs to produce the thousands of proteins that function throughout the body. Nearly every cell function requires proteins including but not limited to the production of antibodies to fight off infections, the movement of muscles, the production of enzymes to speed up chemical reactions and to build and repair tissues.
Nutrition of Eggs
In addition to serving as an excellent source of protein, eggs also provide 13 other essential nutrients. Eggs contain vitamins including vitamin A, vitamin D, vitamin B-6 and B-12 as well as other B vitamins such as riboflavin, folate and pantothenic acid. Eggs also contain minerals such as iron, zinc, calcium, phosphorus and selenium. Eggs provide 126 mg of choline, with 116 mg found in the egg yolk. Choline supports the nervous system including muscle control and memory functions. Although eggs do contain both cholesterol and fat, when consumed in moderation they can serve as a healthy source of protein and nutrients.
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