The Protein Profile of Eggs
Eggs are a convenient, versatile, and highly nutritious source of high-quality protein. The amount of protein in an egg depends primarily on its size.
Protein in different egg sizes:
- Small egg (38g): ~4.8 grams of protein
- Medium egg (44g): ~5.5 grams of protein
- Large egg (50g): ~6.3 grams of protein
- Extra-large egg (56g): ~7.1 grams of protein
- Jumbo egg (63g): ~7.9 grams of protein
Beyond their impressive protein content, eggs are also considered a complete protein source, meaning they contain all nine essential amino acids that the human body cannot produce on its own. This makes eggs a highly efficient food for muscle repair, growth, and overall bodily functions. A significant portion of the protein is found in the egg white (about 3.6g in a large egg), but the yolk also contributes a substantial amount (about 2.7g) along with most of the egg's vitamins and minerals.
The Protein Power of Beans
Beans are a cornerstone of plant-based diets, offering a dense source of protein and a host of other nutrients. The protein content varies by bean type and preparation. A standard half-cup serving of most cooked beans offers a solid protein boost.
Protein in common bean varieties (per ½ cup cooked):
- Black beans: ~8 grams
- Lentils: ~9 grams
- Chickpeas (Garbanzo beans): ~8 grams
- Kidney beans: ~7.7 grams
- Pinto beans: ~7.5 grams
- Mung beans: ~7 grams
Unlike eggs, most individual bean types are considered incomplete proteins, as they are low in one or more essential amino acids, most notably methionine. However, this is easily remedied. Beans contain high levels of the amino acid lysine, which is often low in grains. Pairing beans with a grain, such as rice, creates a complementary protein profile that provides all nine essential amino acids. It's not necessary to eat these combinations in the same meal, as long as you consume a variety of protein sources throughout the day.
Eggs vs. Beans: A Nutritional Comparison
To better understand the differences, here is a comparative look at the nutritional content of a large egg and a half-cup of cooked black beans.
| Nutrient | Large Egg (approx. 50g) | ½ cup Black Beans (cooked) |
|---|---|---|
| Protein | ~6.3 g | ~8 g |
| Calories | ~72 | ~114 |
| Total Fat | ~4.8 g | ~0.5 g |
| Dietary Fiber | 0 g | ~7.5 g |
| Carbohydrates | <1 g | ~20 g |
| Cholesterol | 186 mg | 0 mg |
| Key Vitamins | D, B12, A, Choline | Folate (B9), Thiamine (B1) |
| Key Minerals | Selenium, Iron | Iron, Magnesium, Manganese, Potassium |
Beyond Protein: Additional Nutritional Benefits
Both eggs and beans offer far more than just protein. Their unique nutritional profiles provide distinct health advantages.
Health benefits of eggs
- Nutrient-dense: Eggs are packed with a variety of vitamins, including A, D, and B12, and minerals like selenium and choline.
- Supports brain health: Choline in eggs is vital for brain development and nerve function.
- Eye health: Lutein and zeaxanthin are antioxidants found in egg yolks that help protect against age-related macular degeneration.
Health benefits of beans
- High in fiber: Beans are an excellent source of dietary fiber, promoting healthy digestion and satiety, which can assist in weight management.
- Heart health: The soluble fiber in beans can help lower cholesterol levels. Consuming plant-based protein sources like beans can reduce the risk of heart disease.
- Blood sugar management: Beans have a low glycemic index, which means they cause a slower rise in blood sugar levels after a meal.
How to Incorporate Eggs and Beans into Your Diet
Both of these foods are incredibly versatile and can be incorporated into meals throughout the day. Here are some simple ideas:
Egg-based meals
- Breakfast scramble: Combine scrambled eggs with sautéed vegetables for a quick and nutritious start.
- Frittata: A baked egg dish with endless ingredient possibilities, including veggies, cheese, and meats.
- Hard-boiled eggs: A perfect grab-and-go snack or a quick addition to a salad for extra protein.
- Egg curry: A savory and flavorful dish that makes a hearty lunch or dinner.
Bean-based meals
- Rice and beans: A classic, complete protein combination. Serve with salsa and avocado.
- Bean soup: Hearty and warming, a bean soup with vegetables can be a complete meal.
- Chili: A crowd-pleaser that is rich in flavor and high in fiber and protein.
- Hummus: A dip made from chickpeas and tahini that serves as a complete protein snack with pita bread or veggies.
- Bean salad: A simple and refreshing side dish with kidney beans, black beans, and chickpeas.
Conclusion: Which Protein Source Is Right for You?
When considering how much protein is in eggs and beans, it's clear both are excellent options with distinct advantages. Eggs provide a complete protein in a single package and are rich in vitamins like D and B12. Beans, while incomplete on their own, offer a significant amount of plant-based protein, are packed with fiber, and are cholesterol-free. The best choice often depends on dietary needs and preferences.
For omnivores, combining both in a balanced diet offers a wide range of nutrients. For vegetarians, understanding how to complement the protein in beans by pairing them with grains is crucial. Ultimately, incorporating a variety of protein sources, as recommended by health guidelines, is the most effective approach for optimal nutrition. A diet rich in a diverse array of foods, including both eggs and beans, ensures you receive all the essential building blocks your body needs.
For more information on pairing complementary proteins, visit Verywell Fit's guide to complete protein combinations for vegans.
