2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14
A he althy diet is now very common. A person can adhere to it for various purposes: someone needs to get rid of excess weight, someone just tries to keep themselves in shape, and some, on the contrary, strive to increase muscle mass. Chicken eggs are needed to achieve any of these goals. Protein deserves special attention. Everyone has heard that it is not recommended to abuse the yolk, due to the high content of cholesterol in it. With protein, the situation is different: you can eat it as much as you like, but you still need to know the measure. To do this, you should take into account the calorie content of egg white and at least roughly guess how many grams of protein are in one egg.
Egg white is a muscle builder
Those people who are actively involved in bodybuilding and fitness pay great attention to muscle mass. To do this, the body must necessarily receive protein in the required amount, which is calculated individually.
There are a lot of foods high in these nutrients, but eggs are one of the leading places. To calculate how many grams of protein are in one egg, you need to know the approximate weight of the egg itself. Well, if there is an electronic kitchen scale available: then you can make the most accurate calculations. But if they are not there, then it is worth remembering that on average one egg weighs about 60 grams, of which 20 grams belongs to the yolk. But you should not assume that by consuming the remaining 20 or 30 grams, you can get the same amount of pure protein. It also contains water, therefore, in order to find out how many grams of protein are in one egg, we need to take into account the nutritional value per hundred grams of the product. So, one hundred grams of egg white contains 11 grams of protein, when calculated for 20-30 grams, you can get only 3-4 grams of pure protein in one egg.
Athletes know that about 30 grams of protein is absorbed by the body in one meal. Therefore, in order to get the rate necessary for stable muscle growth, it is worth eating 8 eggs - and only 1 yolk, and the rest is protein.
Egg white for low-calorie diets
In addition to bodybuilders who closely monitor muscle growth, egg white is used by many girls who eat low-calorie foods. It is not so important for them to know how many grams of protein are in one egg, as they are guided by a low content of fats, calories and carbohydrates.
Egg whites are great for this type offood, because they are natural and he althy product, and also contain few calories.
The calorie content of egg white per 100 grams is not more than 48 kcal, and the protein of one egg is about 14 kcal.
This is very little, but eggs are a satisfying product, therefore, including them in the diet of low-calorie diets, you can get rid of the constant feeling of hunger without harming your figure.
To remember how many grams of protein are in one egg, as well as calculate its calorie content, you can use a special table.
|
Egg protein |
B | F | U | Kcal |
| 100g | 10, 9 | 0, 2 | 0, 7 | 48 |
| 1 piece | 3, 8 | 0, 1 | 0, 2 | 14 |
It will help you avoid confusion and clearly calculate your individual daily requirement of egg protein and calories.
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