Eggs

[Gareth83]

What is the macro breakdown of a large egg??

For some reason, fitday.com, nutritiondata.com, calorieking.com all seem to list diff. values for diff. states of eggs.

eg. a poached egg has more protein and less fat than scrambled????

an egg is an egg is it not?

so what egg do I use?? when I cook with eggs I don't add any fat anyway? so why should the macro's change?

[Tom]

ok.. firstly the best eggs are free range even though slightly more expensive and also get the largest eggs possible..

a large egg is around 70g this is around 0 -1 in the old sizes

the nutrition breakdowns are:

(considering 88.5% of an egg is edible)

Egg white -
88.5% water
10.5% protein (in the form of ovalbumin and mucin)
it also contains riboflavin and other B vits with a small trace of fat

Egg yolk -

(30% of the whole egg)
16.5% protein
33% fat
50% water

includes the vitamins - A D E K (fat soluble)
some mineral elements like iron (but is poorly absorbed by humans)
and lecithin (as a n emlusifer)



if your interested the shell (11.5% of the egg) is 97% Calcium carbonate and 3% protein :P

with regards to the protein changing... i know htat at 60oC ovalbumin startts to coagulate past this temp the protein becomes tough and hard to digest. i cant see how it cna add fat unless u add oil :P

[landyskyline]

Eggs contain all nine essential amino acids making them an excellent source of high quality protein.

Scientists frequently use eggs as a standard for measuring the protein quality of other foods. Protein quality is expressed as biological value, which measures the rate of efficiency that protein is used for growth. At 93.7%, eggs score higher than any other food (1).

One large egg contains 6 grams of protein. The protein is almost equally split between the egg white and the egg yolk. The protein in an egg contains all the essential amino acids used for growth and development.

Egg Whites are an excellent source of biologically valued protein because they provide the only protein, which is instantly absorbed by your body. Other high protein foods such as beef, fish, chicken, and turkey must first be broken down before your body can absorb the available protein. Even then, not everyone can metabolise meat protein properly. The same goes for protein powders and other meal replacements. It should also be noted that egg whites have no fat, and no cholesterol.

An article on egg white (amino profile)
100% Pure Liquid Egg Whites are the purest and most versatile form of protein IN THE ENTIRE WORLD! Ideal for this busy age with no mess, they are the most efficient way for any one on the go who is concerned with getting easily assimilated and essential protein into the system. So they are ideal for any one concerned with a healthy lifestyle, for athletes needing efficient muscle repair, bodybuilders needing quality muscle building blocks and an ideal form of versatile nourishment for high protein dieters.

They are fantastic for losing weight or building muscle. You can't taste the egg whites! Egg Whites supplies 100% bio available pure protein. No fat, No cholesterol, and only a trace of carbohydrates.

Egg whites are 100% bio available. Which means that none of its Amino acids are wasted or damaged. Egg whites support muscle growth for up to 4 to 5 hours.

You could use a protein powder. Most people using protein powders for convenience, are using about 40 grams of protein powder, and mixing it with water or milk. The only thing is most protein powder is only 70 to 80% bio available and only supports muscle growth for 2 to 3 hours. This means that out of 40 grams of protein powder your body is only getting 28 to 32 grams at best!

How much protein should you consume in a day?
On average people require between 1.5-3 grams of protein per kilo of lean mass to maintain health and effiency.Athletes have a high demand for protein whether endurance runners or bodybuilders. Both breakdown muscle during training and need to to optimise protein uptake for muscle repair. So as to maintain their metabolic rate and either maintain their power to weight ratio or build greater mass. Protein is the building blocks for muscle.

Protein is essential to maintain lean muscle mass as lean mass optimises your metabolic rate and a increase in muscle mass leads to a increase in calories burnt at rest.

Amino Acid Profile per 100g of Protein

Alanine
5.49g
Isoleucine
5.0g
Serine
6.07g

Arginine
4.54g
Leucine
6.80g
Threonine
3.41g

Aspartic Acid
6.09g
Lysine
4.64g
Tryptophan
1.18g

Cystine
1.88g
Methionine
3.01g
Tyrosine
3.21g

Glutamic
10.89g
Phenylalanine
4.94g
Valine
6.02g

Histidine
1.67g
Proline
2.92g
Glycine
2.89g


Chemical index (as per WHO Standard)

[James Copping]

I count it as:

per white
0C
3.5P
0F

Per yolk
0C
3P
5f

[Aren_Tyr]

Whole eggs are a good source of lechithin and EFAs among other things, which actually help to combat and reduce levels of LDL (i.e. "bad") blood cholesterol.

Numerous studies have been carried out and it has been found that long term daily consumption of moderate numbers of whole eggs (i.e. 2-3 daily) has no negative implication on blood cholesterol.

5-6 whole eggs daily is probably too much though, as you will be likely be consuming too much overall fat (in the context of your overall diet), and put your liver under a greater than desirable load.

I personally usually just have a couple of whole eggs on toast in the morning. I don't go down the route of a couple of whole eggs + many egg whites simply because, whilst it makes good nutritional sense, it seems a rather wasteful way of getting your protein. Two whole eggs + whey (with milk) shake seems a more efficient and affordable means of getting an excellent morning protein intake. Decent free-range eggs are not that cheap, particularly if you're using something like 6 a day!

Aren.

[Maximumbass88]

Hey guys,

Does anyone know ruffly how much protein would be found in one (large) egg white? In g would be nice
Cheeersss

[GALTONATOR]

3g i belive its on the egg whites page of the main site

[Wotan]

Galts right.
One large egg minus the yolk contains 3 grams of protein. The amino acid profile of which is pretty good [to say the least].
for more info follow this link and then click on the link on that page which gives the amino acid profile.
http://www.myprotein.co.uk/bulk-powd...-white-powder/
Be warned. Raw egg whites contain a substance called "avidin". This is, essentially, a very large, mildly toxic, protein that binds to biotin. Egg biotin is found in the yolk, so the ingested avidin from raw egg white will bind to biotin generated naturally by the intestinal flora. Hence long-term ingestion [months] of raw eggs will lead to a biotin deficency which can be potentially very serious.
The good news is that heat de-natures this avidin to the point where it becomes inert.
MP answered this point in one of their posts:-
"Yes the powdered egg white has been pastuerised as well, which removes the avidin."
My advice therefore is not to eat raw eggs but buy the pasturised stuff from MP, whether it be liquid or powder.

[MartinM]

I ususally work with 4g per white and 2g per yolk for a large (maybe 60g) egg

[NU_nutrition_TS]

Martin is nearer the mark...according to the USDA nutrient database one large egg white (raw) contains 3.6g of protein and one large egg yolk (raw) contains 2.7g...that's 6.3g per whole large raw egg. Of course the term "large" is like saying how long is a piece of string!

On the subject of avidin in raw egg white, this is only a problem if you consume raw egg whites only and discard the yolks (wasteful buggers!). Also, if you cook the egg white to denature the avidin and render it harmless, wouldn't you also be denaturing all the beneficial proteins too?

Avidin is a tetramer and will bind fully with four molecules of biotin...since egg yolks are one of the richest sources of biotin and the biotin "out-numbers" the avidin tetramers in the egg white by quite a way, you will still get a net absorption of biotin if you consume the whole egg raw!

Oh, and before anyone asks me about all that cholesterol [and other fat] in the yolk, egg yolks are also a rich source of choline and inositol - inositol works closely with choline to prevent fat from accumulating in the liver, and also helps to protect against cardiovascular disease. You see, nature always finds a way!