Taking enough amounts of protein is extremely important for good bone and muscle strength, as well as maintaining your overall health. Chicken, eggs, paneer and lentils are considered as the best food options to fulfill the protein requirements of the body. Eggs are one of the healthiest and most nutritious foods to eat in a day. They are low in calories as compared to other foods. It is also advised to Covid recovering patients for the protein content.
You can have eggs for several health benefits including good eye health, weight management and strong bones. However, it is important to take care of your daily intake and be aware about protein in an egg. There are many ways to consume eggs including scrambled, egg curry and shakshuka. Onlymyhealth editorial team talked to Dr. Anjali Phatak, Director Nutripulse and Senior Clinical Nutritionist, Nutripulse, Jaipur, to know about protein present in an egg and how many should be consumed in a day.
Protein in eggs
People usually think that protein is only found in the egg whites, as they are made of little other than proteins. The yolk also has around half of the protein content of an egg. Dr. Anjali said, "An average egg weighs around 50 grams and it has 6.5-7 grams protein present in it. It can vary as per the size and weight of an egg." Talking about how many eggs should be consumed in a day, she added, "A person should have 2 eggs in a day to eat it in a healthy manner."
Besides protein, eggs are loaded with many other essential nutrients, including cholesterol and vitamin D. It is advised to have them for breakfast or lunch, keeping you full for longer hours. Two eggs post workout can benefit it restoring body energy and strength. However, it is important to understand your body's protein requirements and do not overconsume eggs. You can talk to a dietician about the daily egg intake as suitable for your body's requirements.
Also read: Egg Myths Debunked: Don’t Quit Eggs Due To These Misconceptions
Best ways to consume eggs
The high protein content in eggs also has nine important amino acids in the right measures. But, how much of that protein the body can actually use depends on how they are prepared. Cooking eggs help in making the protein become more digestible and accessible for the body. Here are some best ways to consume eggs at home:
1. Egg curry
Eggs can be included in your diet in the form of a tasty tomato egg curry. You can put tomato as the dominant ingredient for a tangy flavour in the curry. Egg curry is prepared by adding boiled eggs in a tomato and onion based curry along with a few curry leaves and several other herbs and spices. You can take up your own style to make egg curry by adding your choice of vegetables as well.
2. Omelette
Egg can be cooked through several ways, especially by adding any veggies such as mushroom, spinach, onions, tomato, spring onions, capsicum into it. Onion and capsicum are mostly used for basic omelettes. Other vegetables like carrot and peas can also be added as per your taste. These veggies not only add flavour to your omelette but are also a healthy consumption, along with high amount of proteins. You can have an omelette for breakfast everyday.
Also read: What Makes Egg A Superfood?
3. Egg soup
Another way to include eggs in your diet is by making a hot bowl of egg soup. An egg soup will be even more beneficial if you are feeling under the weather. Both clear soup and regular egg soup provide several health benefits. You can even add chicken broth to your bowl of egg soup. A classic egg soup lunch or dinner can prove to me very beneficial for you. Add raw egg into your bowl of normal hot soup to make the famous Chinese dish 'egg drop soup'.