How Much Protein is in a Farm Fresh Egg?
Eggs are an excellent source of high-quality protein and nutrients. But when it comes to protein content, not all eggs are created equal. The amount of protein in an egg can vary based on the size of the egg and whether it is from a factory farm or a small local farm.
In this article, we'll take a look at how much protein is found in a typical large farm fresh egg compared to a large conventional grocery store egg.
Protein Content in Eggs
The majority of protein in an egg comes from the white, while the yolk contains most of the fat and other nutrients. About 12% of the edible part of an egg is protein.
According to the United States Department of Agriculture (USDA), one large egg contains:
- 6 grams of protein (in both the white and the yolk)
- 71 calories
- 5 grams of fat
- 1.6 grams of saturated fat
- 213 milligrams of cholesterol
So no matter what size your egg is, whether it's small, medium, large, extra large, or jumbo, you'll get about 6 grams of protein per egg.
Differences Between Factory Farm Eggs and Farm Fresh Eggs
While the total protein amount remains similar, there can be some differences in the nutritional profiles of conventional factory farm eggs versus farm fresh free-range eggs.
Factory farmed eggs typically come from hens confined indoors in small cages or packed together in large flocks. They are fed a constant diet of commercial feed designed for fast growth and high egg production.
On the other hand, farm fresh eggs come from free-range hens raised on small local farms. The hens are allowed to roam outdoors eating insects, plants, and grass in addition to feed. Their diet and environment tend to be more natural and diverse.
Studies have shown differences in nutrients when comparing conventional eggs to pasture-raised eggs:
- More vitamin E and omega-3s in pasture-raised eggs
- Higher levels of vitamins A and E in eggs from hens fed greens and insects
- Increased beta-carotene levels from a more diverse diet
- Two-thirds more vitamin D in eggs exposed to sunlight from the outdoors
While the total protein content is the same no matter what the hen eats, the diet and environment of pasture-raised hens produces eggs higher in other micronutrients and antioxidants.
Benefits of Protein from Farm Fresh Eggs
When it comes to protein quality, eggs reign supreme. The protein found in eggs contains all 9 essential amino acids that our bodies need but cannot produce on their own.
The protein in eggs is used as a standard for measuring the protein quality of other foods. The amino acid balance and digestibility of egg protein results in it being highly bioavailable, meaning our bodies can utilize it efficiently.
Compared to other high protein foods like beef, eggs contain less saturated fat and are rich in brain-healthy nutrients like choline. And when it comes to plant-based proteins like beans or nuts, eggs contain higher levels of essential amino acids methionine and cysteine.
In addition to their stellar macros, eggs also contain a variety of other nutrients and health benefits:
- Antioxidants like lutein and zeaxanthin for eye health
- Choline to support brain, liver, and nervous system function
- Biotin for healthy hair, skin, and nails
- Selenium, vitamin D, B12 and iron for immunity and energy
- Phosphorus for bone health
The high-quality protein and nutrition packed into a single egg makes them an egg-cellent addition to a healthy diet. Choosing farm fresh eggs when possible provides all the benefits of conventional eggs plus additional nutrients from the hens’ natural environment and diverse diet.
How Do Farm Fresh Egg Sizes Compare?
In commercial egg production, egg size is determined by the age and breed of the hen. As hens grow older, their eggs get progressively larger.
The six standard egg sizes according to USDA grading standards are:
- Jumbo: 30 ounces per dozen
- Extra Large: 27 ounces per dozen
- Large: 24 ounces per dozen
- Medium: 21 ounces per dozen
- Small: 18 ounces per dozen
- Peewee: 15 ounces per dozen
A single large egg weighs about 2 ounces (or 56 grams). This is the minimum size required for a Grade A or AA egg.
For farm fresh eggs, size can vary more since the hens are a less uniform size and breed. Due to their diverse diet and activity levels, farm fresh eggs can range from small to extra large.
No matter the size, each individual egg still contains about 6 grams of protein. So while the total edible content may be different between sizes, the protein ratio stays the same.
How To Get More Protein from Eggs
While a single large egg already packs 6 grams of protein, there are a few simple ways to get even more protein from eggs:
- Choose larger eggs like jumbo or extra large when possible
- Use both the egg white and yolk to get complete proteins
- Cook recipes with multiple eggs like omelets, frittatas, and quiches
- Bake goods like muffins, cakes, or breads using eggs
- Make egg salad, deviled eggs, or stuffed eggs
- Add eggs to main dishes like stir fries, casseroles, and breakfast tacos
Eating just 2-3 eggs provides about 12-18 grams of protein, or 25-35% of the recommended daily intake. Add an extra egg or two whenever you have recipes that call for eggs to easily increase the protein content.
However, egg protein powder makes it simple to add a big protein boost. Just 1 scoop or 1 ounce of egg white protein powder contains 24-27 grams of protein.
High-quality egg protein powder has basically all the benefits of eggs in an easy portable form. Look for brands that use only egg whites sourced from farms with free-range hens.
Are There Differences in Egg Protein Allergies?
Egg allergies are one of the most common food allergies, especially in children. The two main proteins responsible for egg allergies are:
- Ovomucoid, found in egg whites
- Ovalbumin, also found in egg whites
Reactions can range from mild skin irritation to anaphylaxis. Unfortunately, farm fresh eggs contain the same allergenic proteins so they can cause issues for those with egg allergies.
However, some research indicates that children with egg allergies can outgrow them more quickly when exposed to eggs from hens with a diverse diet. This may be related to changes in protein glycation patterns based on the hens’ diet.
Additional studies are still needed, but it points to potential benefits from a varied diet even for hens. Those with egg allergies should still take precautions and consult a doctor before adding any eggs back into their diet.
Simple Ways To Cook Farm Fresh Eggs
Beyond scrambled or fried eggs, there are endless possibilities when cooking with eggs!
Here are some simple ways to make delicious egg dishes at home using high-quality farm fresh eggs:
Sunny Side Up Eggs
Crack eggs directly into a lightly oiled skillet and fry until the whites are set but the yolks are still runny. Season with salt, pepper, herbs, and serve over toast.
FAQs
How much protein is in one large egg?
One large egg contains about 6 grams of protein regardless of whether it is a white or brown egg, farm fresh or store-bought.
Do farm fresh eggs have more protein?
No, the total protein content is the same. However, studies show farm fresh eggs have higher levels of other micronutrients like vitamin E, omega-3s, beta-carotene, and vitamin D.
What is the most protein in a single egg?
Jumbo or extra-large eggs contain the most total protein since they are the largest. But all egg sizes have around 6 grams of protein per egg.
Which eggs have the highest quality protein?
Pasture-raised farm fresh eggs contain complete, high-quality protein with all the essential amino acids. The diverse diet and environment enriches the protein quality.
Can you eat raw eggs for more protein?
Raw eggs contain the same protein amount. However, raw egg whites contain avidin which can block protein absorption. Cooking helps neutralize avidin and makes eggs safer to eat.
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