eggs for protein

Our recommended Top food No. 6 – Eggs


An adaptable high protein and low fat food packed with fat soluble vitamins.

At Pete Fraser Fitness we recommend to our clients a moderate, varied and balanced diet. These little beauties are an adaptable food to help maintain good quality protein balance in the body.

Find out more about the nutritional benefits of eggs…

When preparing eggs the cooking method is important, frying denatures the protein resulting in reduced protein availability. Preferred methods of preparation are: poaching, boiling or scrambling.

The cooking method is important when preparing eggs as frying denatures the protein resulting in reduced protein availability

Most of the fat and cholesterol (plus vitamins/minerals) is contained within the yolk, so separating the white for consumption will minimise the calorific and fat content and maximise the protein availability. However, the micronutrient benefit is good for health, so our recommendation is to make an omelette or scramble with 1 whole and 1 or 2 egg whites thereby increasing the protein and reducing the fat content but still maintaining micronutrient benefit.

Sport & Health

They provide a cross range of macro and micro-nutrients positive to health including: protein for tissue repair, fat soluble vitamins and minerals for metabolic reactions. For other excellent protein sources have a look at our other top 10 food: Sardines – top fish!

Nutritional background

Selected nutrient content for 1 large, fresh, whole egg (50g):

Energy: 71 kcal

Macro nutrient: protein 6g, carbs 0g, fat total: 5g, sat 1.5mg, mono 1.9g, poly unsat 0.7g

Micro nutrient (daily values): Riboflavin 14%, Iron 5%, Vit B12 11%, Phosp 10%, Sele 23%