The boiled egg, easy to prepare and easy to eat, so how much protein is in a boiled egg?
Well before we get into the answer we should talk about eggs and why they are such a great addition to your nutrition plan.
Eggs can be prepared so many ways and cater to so many taste buds it’s hard to beat them (see what I did there!).
Although some of the ways of cooking may change the nutritional make up of an egg, they don’t really change too much.
Here are some of the ways you can cook or prepare eggs.
There are variations of the above of course depending if you like your eggs or egg yolks runny or not.
Also meals like omelettes and the like would come under a category above too.
You can eat either the whole egg or split the egg up into yolk and egg white.
The nutritional makeup of the egg yolk and egg white are quite different.
I should add here too that these nutritional values below are for a chicken egg.
Different eggs from different animals will have a slightly different make up of nutritional values.
Protein in Egg Yolks
The yolk contains most of the fat content in an egg and also most of the calories.
And also egg yolks have a lower amount of protein compared to egg whites.
A normal size egg yolk will have roughly 2.7 g of Protein, 4.5 g of Fat (includes 1.6 g of saturated fat), 0.6 g of Carbohydrate, 55 Calories and 185 mg of Cholesterol.
The egg yolk also contains 8.2 mg of Sodium and 18.5 gm of Potassium as well as other vitamins and minerals.
Protein in Egg Whites
Meanwhile egg whites have lower calories and also a higher protein content.
The total protein in an egg white is 3.6 g for a normal size egg.
Egg whites also contain no Cholesterol, 0.1 g of Fat, 54.8 mg of Sodium, 53.8 mg of Potassium, 0.2 g of Carbohydrate, 17 Calories, as well as levels of other vitamins and minerals.
You can see why bodybuilders and people that are dieting eat mainly egg whites.
The yolks do taste awesome if you are dieting and having mainly egg whites though!
How much protein is in a boiled egg?
By combining the above protein levels from the egg yolks and the egg whites you get the answer for how much protein is in a boiled egg.
A boiled egg contains roughly 6.3 g of Protein for you.
This protein level in eggs is dependent on the size of the egg but most eggs are sold in large sizes these days.
Six Egg Whites and Two Egg Yolks
If you are looking at adding in eggs to replace a meal in your diet you have to work out how much protein you need a day.
Then divide this across how many meals you are having daily to get your required protein intake per meal.
Then you can see how many eggs or egg whites you would need to hit that target for a meal.
For example, see the below for the totals of having 6 egg whites and two egg yolks for a meal.
6 x Egg Whites = 21.6 g of Protein
2 x Egg Yolks = 5.4 g of Protein
Total Protein = 27 g
If you had this in the morning it would give you 27 g of Protein, 1.32 g of Carbohydrate, 9.6 g of Fat, 345.2 mg of Sodium, 359.8 mg of Potassium, 370 mg of Cholesterol and 212 Calories.
So having by egg whites with a few egg yolks in the morning is a great way to start the day.
Depending on how much time you have you can still boil your eggs or scramble the egg whites and egg yolks as an option.
I used to boil as it was easier to peel, eat and head off for work.
Although it breaks my heart to throw out that many egg yolks, I used to do it often.
There aren’t many uses for egg yolks that are left over unless you want to bulk up your training partner who may not be dieting at all.
Where to from here?
So there you go, I’ve answered the question of how much protein is in a boiled egg and also given you the total protein for a meal of six egg whites and two yolks.
Now it’s up to you to experiment with how you cook them!
Planning your meals through the day the takes time and you have to make sure you are taking care of your protein intake too.
You can do this easily through food and/or protein supplements, so eggs are only one option to consider.
Enjoy your food and plan well!