The Egg: Nature's Perfect Protein Source

When it comes to finding the best source of protein, eggs top the list with distinction the best of protein source . Eggs are an ideal choice for those seeking to improve their health and nourish their body in a balanced way.

They not only provide high-quality protein but also contain a wide range of essential nutrients. In this article, we will explore together the reasons why eggs are an exceptional source of protein, and learn about their multiple benefits for our health.

What is the best type of protein to eat?

The simple answer is: Eggs

Why are eggs considered the best protein source?

They contain over 1,500 unique types of proteins
Rich in essential vitamins and minerals
Supports the immune system
Has anti-inflammatory, antimicrobial, and anti-cancer properties
Your body utilizes egg protein with high efficiency
Contains antioxidants and beneficial compounds for eyes and brain

How many eggs can be eaten daily?

It depends on your body size and needs, but some people safely consume 4-8 eggs daily

Final tip: Choose organic eggs from pasture-raised chickens for the highest nutritional value.

So let’s dive into the details…

What is the healthiest protein source?

All right, so let’s talk about the absolute best type of protein that you can eat. Well, it’s the egg, and we’re going to talk about why.

I mean, even some of the pharmaceutical companies right now are looking at ways of extracting certain proteins from eggs and using them in pharmaceuticals because of the wide spectrum of benefits.

They isolated over 1500 different unique proteins in eggs, and these proteins have a wide variety of functions including support of your immune system, anti-microbial, anti-cancer, anti-inflammatory. There’s a whole list of benefits, so let’s dive right in.

Eggs are considered the best type of protein
Pharmaceutical companies are researching egg proteins
Over 1500 unique proteins found in eggs
Egg proteins offer various health benefits

What you need to know about eggs

So what is an egg? Well, you have the yellow part of an egg which is a yolk, and you have the white part of the egg, and collectively we call that the egg.

Even though the egg is really the yolk, the white part of the egg is not the egg, it’s the food for the actual egg, the yolk. And so what’s so special about the egg?

It’s very different from other sources of protein. Most other sources of protein are muscle tissue. Okay, well an egg is an embryo, and the quality of nutrition in eggs is just off the charts.

An egg consists of the yolk (yellow part) and the white part
The yolk is the actual egg, while the white part is food for the egg
Eggs are embryos, not muscle tissue like other protein sources
Eggs have exceptional nutritional quality

It has a higher quality amino acids than any other protein out there except breast milk, and it has probably one of the most diverse bands of nutrients. Okay, of any other proteins as well as the bioavailability of nutrients.

It has pretty much all of the fat-soluble vitamins, it is virtually all water-soluble vitamins as well except vitamin C.

What is the best type of egg?

So it’s a quality source of protein, of course, if you’re not consuming conventional eggs. The best type of eggs you should get would be pastured-raised organic eggs. Now if you can actually raise your own chickens, get your own eggs, that would be the best thing.

That’s what I’m doing, or get eggs from the farmer’s market because depending on the diet of the chicken, there is huge variances of nutrients.

Eggs have high-quality amino acids, second only to breast milk
Eggs contain a diverse range of nutrients with high bioavailability
Pastured-raised organic eggs are the best choice
Raising your own chickens or buying from farmers’ markets is ideal

If the diet of the chicken is just right, you can get up to 20 times more vitamin E, up to five times as much vitamin D, up to 10 times the vitamin A (I’m talking about retinol, the bioactive form of vitamin A), and even up to six times the selenium.

Are eggs healthy?

Now unfortunately, in 1968, the egg has gotten a bad wrap due to this whole cholesterol issue, and then it took roughly about 50 years to repair that bad reputation because in 2015, finally after all this time, they dropped this dietary cholesterol and egg restriction.

We can now go back to eating eggs, of course, after all this bad information about eggs has been ingrained in us for so many years.

Eggs were stigmatized due to cholesterol concerns in 1968
It took 50 years to repair the egg’s reputation
In 2015, dietary cholesterol and egg restrictions were lifted

Now there’s two main viewpoints on cholesterol: cholesterol itself in the diet increases the cholesterol in your blood, which then clogs your arteries. That’s one theory.

And the second theory is that the cholesterol builds up as a result of or a consequence of having inflammation or damage in the inside of the arteries because cholesterol is part of the Band-Aid that heals the inside of the arteries.

And based on a lot of quality research, the second theory is more probable.

Protein in eggs explained

So let’s go through some of the nitty-gritty. Um, protein. Okay, as far as protein goes, a lot of different sources of protein don’t end up as body tissue protein.

A good amount of that is wasted either as nitrogen waste or it is turned into glucose, but roughly about 49% of eggs is converted to body tissue, which is pretty much the highest efficiency that you’re going to get from all the different types of protein, excluding breast milk.

49% of egg protein is converted to body tissue
Eggs have the highest protein efficiency among food sources
Only breast milk surpasses eggs in protein efficiency

The benefits of eggs

Now as far as the nutrients go, the egg has every single fat-soluble vitamin: vitamin A, D, E, K, vitamin K1, and vitamin K2, which is an amazing vitamin that helps you extract calcium out of the soft tissues.

So these fat-soluble vitamins are essential in brain health, in hormone health, in your eyes, and so most of the fat-soluble vitamins are in the yolk part.

But the yolk also contains all of your B vitamins: B1, B2, B3, B5, B6, biotin, B12, and even the white part of the egg is loaded with B vitamins as well.

Eggs contain all fat-soluble vitamins (A, D, E, K1, K2)
Egg yolks are rich in B vitamins
Fat-soluble vitamins support brain, hormone, and eye health

The yolk also contains some really rich minerals, a lot of trace minerals as well as other minerals like it has magnesium, potassium, it has phosphorus, calcium, it has iodine, it has selenium, zinc, copper.

So it’s a really good source of minerals. Eggs are a good source of omega-3 fatty acids, which are anti-inflammatory. The egg yolk is a really good source of choline.

Choline is the antidote to cholesterol. It helps break down cholesterol, it helps the brain work, it helps all the neurotransmitters. Out of all the foods, liver is the highest in choline, egg yolk is the second.

Egg yolks are rich in minerals (magnesium, potassium, phosphorus, calcium, iodine, selenium, zinc, copper)
Eggs are a good source of omega-3 fatty acids
Egg yolks are high in choline, which supports brain function and cholesterol breakdown

Yolk vs. White: Protein Content

Now if I was going to ask you what has more protein, the egg white or the yolk, you probably say the egg white, right? Well actually, that’s not true.

The egg yolk has 15% protein and the egg white only has 11% protein, which is actually quite interesting because you have people that think they’re getting more protein from the egg whites when they’re not.

Carotenoids, Antioxidants, and More

All right, what else does the egg yolk have? The egg yolk has carotenoids. What are carotenoids?

Well, carotenoids are compounds that give you additional health benefits like lutein and zeaxanthin, which both are crucial for preventing macular degeneration and supporting the eye, especially if you’re a diabetic.

They are now finding that eggs have a wide range of antimicrobial properties, especially for your gut. Eggs are a great source of antioxidants.

Eggs have certain proteins that are anti-inflammatory, and like I said before, eggs have properties that help counter cancer in tumors.

Egg yolks contain more protein (15%) than egg whites (11%)
Egg yolks are rich in carotenoids (lutein and zeaxanthin) for eye health
Eggs have antimicrobial properties, antioxidants, and anti-inflammatory proteins
Eggs may have anti-cancer properties

Eggs and Gut Health

Eggs also have immunoregulatory properties that support things like IBS, colitis, other inflammatory conditions of the gut.

And if you think about colostrum is in milk and that supports the immune system of a growing calf and also if it’s breast milk of a growing baby, well eggs also has its own colostrum for a growing chick.

And so there is a type of colostrum in egg that can actually benefit your immune system as well. There’s even some interesting proteins in eggs that help lower your blood pressure.

How many eggs should I have a day?

So how many eggs should you consume in a day? Well, it really depends on your size and your desire for eating eggs.

I consume roughly at least four, sometimes eight eggs every single day. And because sometimes we’ll have eggs as my first meal as well as my second meal

simply because we have access to a very high quality egg source because we actually have our own chickens, and those chickens are producing a lot of eggs.

We’re getting like probably 15 to 16 eggs every single day, so I’m trying to figure out what to do with these eggs.

Egg consumption depends on individual size and preference
The Dr Berg consumes 4-8 eggs daily
Having your own chickens provides access to high-quality eggs

Check out my Topic on eggs and cholesterol!

But if you have any hesitation about eggs thinking that it’s bad for your cholesterol, I created this topic for you to read right here. Check it out.

Summary

Researchers have isolated over 1,500 unique proteins in eggs that have a wide variety of functions and benefits.

Eggs are very different from other sources of protein. The quality of nutrition in eggs is off the charts. They have a higher quantity of amino acids than any other source of protein other than breast milk. Eggs are also one of the best protein sources for diverse nutrients and bioavailable nutrients.

Pasture-raised organic eggs are the best type of eggs to consume. If you can’t raise your own chickens for eggs, then a local farmer’s market is a great place to buy your eggs.

Many people are concerned about the cholesterol in eggs. However, in 2015 the dietary cholesterol and egg restriction was dropped.

I believe in the theory that cholesterol builds up as a consequence of inflammation or damage in the inside of the arteries—not as a result of cholesterol in the diet.

Eggs contain incredible fat-soluble vitamins that are essential for supporting your brain, hormones, and eyes. They also have a wide variety of minerals and trace minerals. Eggs are also a good source of omega-3 fatty acids, choline, carotenoids, and antioxidants.

Not to mention that eggs have certain anti-inflammatory properties, a wide range of antimicrobial properties, and amino-regulatory properties. They also have properties that can potentially help counter cancer and tumors, as well as support the immune system and help lower blood pressure.

Consider including more eggs in your Healthy Keto and intermittent fasting plan.

DATA

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165023

FAQ

What is the healthiest source of protein in the world?

The healthiest sources of protein include a variety of foods that provide essential amino acids, vitamins, and minerals. Some of the top contenders are:

Eggs: Considered a complete protein, eggs contain all nine essential amino acids and are rich in vitamins and minerals.
Fish: Particularly fatty fish like salmon and mackerel, which are high in omega-3 fatty acids, are excellent for heart health.
Chicken Breast: A lean source of protein that is versatile and low in saturated fat.
Legumes: Beans, lentils, and chickpeas are great plant-based protein sources that also provide fiber and essential nutrients[2][4][5].

What has the highest quality protein?

The highest quality protein sources are those that contain all essential amino acids in adequate proportions. Animal proteins generally rank higher, including:

Eggs: They are often considered the gold standard for protein quality.
Dairy Products: Milk, yogurt, and cheese provide complete proteins along with calcium and other nutrients.
Meats: Lean cuts of beef, pork, and poultry offer high-quality protein and important micronutrients[2][5].

Top 10 protein foods

Eggs: 6-8 grams of protein per egg.
Chicken Breast: Approximately 27 grams of protein per 3-ounce serving.
Fish: Salmon and tuna provide around 22-25 grams of protein per 3-ounce serving.
Greek Yogurt: Contains about 10 grams of protein per 100 grams.
Lentils: About 9 grams of protein per 100 grams cooked.
Nuts and Seeds: Almonds and chia seeds provide around 6 grams of protein per ounce.
Tofu: Contains about 8 grams of protein per 100 grams.
Pork: Lean cuts offer approximately 26 grams of protein per 3-ounce serving.
Quinoa: A complete protein with about 4 grams per cooked cup.
Cottage Cheese: Approximately 11 grams of protein per 100 grams[1][3][4].

Good protein and bad protein list

Good Protein Sources:

Lean Meats: Chicken, turkey, and lean cuts of beef.
Fish: Salmon, tuna, and sardines.
Eggs: Whole eggs are nutrient-dense.
Dairy: Greek yogurt, milk, and cheese.
Legumes: Lentils, chickpeas, and black beans.
Nuts and Seeds: Almonds, walnuts, and chia seeds.

Bad Protein Sources:

Processed Meats: Hot dogs, bacon, and sausages, which are high in preservatives and unhealthy fats.
Fried Foods: Chicken nuggets and fish sticks, which often contain unhealthy oils.
High-Fat Dairy: Full-fat cheeses and creams that can be high in saturated fat[2][4].

Bad protein foods list

Processed Meats: Hot dogs, bacon, sausage, and deli meats.
Fried Proteins: Fried chicken, fish sticks, and tempura.
High-Sugar Protein Bars: Many commercial protein bars are loaded with sugar.
Cheese: Full-fat varieties can be high in saturated fats.
Certain Fish: Fish high in mercury, like shark and swordfish, should be limited[2][4].

Highest protein foods per 100g

Food	Protein (g) per 100g
Chicken Breast	31
Tuna	30
Salmon	25
Greek Yogurt	10
Lentils (cooked)	9
Eggs	13
Tofu	8
Quinoa (cooked)	4
Almonds	21
Cottage Cheese	11

Healthiest protein powder

The healthiest protein powders typically contain minimal additives and are derived from high-quality sources. Options to consider include:

Whey Protein Isolate: High in essential amino acids and quickly absorbed.
Casein Protein: Slow-digesting, ideal for overnight recovery.
Pea Protein: A great plant-based option that is hypoallergenic.
Hemp Protein: Contains omega-3 fatty acids and fiber.
Brown Rice Protein: A good option for those with dietary restrictions[1][3][4].

Best protein foods

The best protein foods combine high protein content with additional health benefits. These include:

Eggs: Complete protein with vitamins and minerals.
Fish: Rich in omega-3 fatty acids and low in saturated fat.
Chicken Breast: Versatile and lean source of protein.
Greek Yogurt: High in protein and probiotics.
Legumes: Provide fiber and essential nutrients along with protein[2][3][4].

Protein foods list for weight loss

A protein-rich diet can aid in weight loss by promoting satiety. Here are some effective protein foods for weight loss:

Lean Meats: Chicken, turkey, and fish.
Eggs: High in protein and low in calories.
Greek Yogurt: Filling and nutritious.
Legumes: Beans and lentils provide fiber and protein.
Nuts and Seeds: In moderation, they can help curb hunger.
Tofu and Tempeh: Great plant-based protein sources that are low in calories[1][2][4].

The Egg: Nature’s Perfect Protein Source

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