Introduction to Quick Weight Loss

One of the most common things I hear when I speak to people for the first time about weight loss is that they are keen to lose weight quickly. And this makes total sense.

Quick results are satisfying, they’re motivating and they’re a sign that you’re on the right track, right? Well, not necessarily, and this is one of the biggest problems with diet culture in general now.

Many of these diets are unrealistic and aren’t sustainable, and can put you at risk of nutritional deficiencies and harm your health.

So any time a new diet crops up, like this 30-30-30 diet, I’m always skeptical and want to investigate it properly.

By the way, you can hear an audio version of this article as a podcast here.

Introduction to the 30-30-30 Diet

This was a diet that my brother, Dave, one of the co-founders of Hurry The Food Up, mentioned and sent me some info on it.

It sounds catchy – the 30-30-30 is easy to remember and kinda feels fun – and clearly it’s popular. He asked whether it’s something that had any real scientific basis and whether it’s something that vegetarians should follow.

I’m going to give you all the info on this but first I figure it’s worth explaining what this diet actually is and how it works.

What is the 30-30-30 Diet and Why Could It Work?

The whole concept is to eat 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise, hence the 30-30-30.

The idea is that you give your body a big blast of protein first thing, because protein is satisfying and makes you feel full, and it’s also involved with appetite regulation later in the day as well as contributing to healthy functioning muscle.

Now this is absolutely true and deeply rooted in science. We have heaps of evidence to show that protein is beneficial, especially so if you’re trying to lose weight.

Benefits of Protein

Because protein helps you to feel full and satisfied, it can reduce cravings and the need for snacking, and that can then help you to stay in a calorie deficit which is what you need to lose weight.

It also contributes to muscle maintenance, and I’m talking just healthy functioning muscle here, not anything like big stronger bodybuilder muscles although it does help with that too, so I always recommend it, especially as you get older, because generally protein needs increase throughout your lifespan.

Another benefit of protein is that it has the highest thermic effect of food out of the macronutrients, so carbohydrates, protein and fat, which means you actually burn a little more energy digesting protein than the others, so your overall calorie burn is higher on higher protein diets.

The Importance of Protein in the Morning

And eating a good amount of protein in the morning is a fantastic thing to do – there’s evidence to show that by having a high protein breakfast you reduce the likelihood of overeating later in the day which for people trying to lose weight is definitely a helpful benefit!

There was also a study in 2022 that demonstrated that spacing protein intake evenly across the day was associated with an improved body composition (so more muscle and lower body fat) in females.

It’s one of the reasons we’re so keen at Hurry The Food Up to promote a good source of protein in every meal, and why we try to build this into our meal plans.

Unfortunately, one of the places that people fall down on with their protein intake is at breakfast, so this approach from the 30-30-30 diet in prioritizing protein at breakfast should mean that more people eat more protein at breakfast, which is a great outcome in my eyes.

Exercise Component of the 30-30-30 Diet

Then there’s the exercise component of the diet. 30 minutes of low-intensity exercise after consuming your 30 grams of protein.

In theory, this is awesome because if you were following this you’d be doing 30 minutes of exercise a day which, if we’re being honest, is probably far more than a lot of people do.

I am a big, big fan of exercise because it’s super beneficial for health, whether it’s cardiovascular training, so the classic running, cycling, dancing, or resistance training, so lifting weights or yoga involving lifts and strength positions.

Exercise helps to create new healthy muscle tissue, it helps with controlling blood sugar levels, it improves immune function and it can reduce the risk of so many long-term diseases.

The Benefits of Low-Intensity Exercise

The focus with the 30-30-30 diet is on low-intensity exercise, and let me say that I love this.

Low-intensity exercise means exercise where your breathing doesn’t really increase above your baseline – so you can still talk fully and breathe in and out through your nose.

If you like numbers, then loosely speaking this would correspond to about 65% of your maximum heart rate.

For a lot of people, this can feel pretty alien and like you aren’t really doing anything but I can promise you it is doing you good, and actually, I’d encourage this approach for a lot of people.

It’s such a common theme to see people exercising way too hard, too frequently, which means they end up burning out and not being able to stick to their exercise routine over the long term, which defeats the purpose of it.

So aiming for low intensity is definitely a good option for many people, especially if you’re new to exercise, and this might be as simple as walking at a slightly brisk pace.

Understanding Fat Burning and Calorie Burn

I have seen a video from Gary Brecka (a well-known Human Biologist) suggesting that by doing low-intensity exercise you burn more fat, which in some senses is true but that’s not the whole story.

You might burn more fat for energy, but this doesn’t mean you burn more calories overall or that you burn more body fat.

This is a subtle but crucial point to highlight, so don’t be fooled.

Unfortunately, this diet and low-intensity focus on exercise won’t magically burn and reduce your body fat percentage, because it’s your overall calorie amounts that are going to be the true player in that.

But the 30-30-30 diet is ticking some of my favorite concepts within nutrition that contribute to just being generally healthy, so I’m a huge fan of this approach.

The Lack of Evidence Behind the 30-30-30 Diet

I should highlight that at the point of recording this, the 30-30-30 diet doesn’t actually have any evidence behind it.

There aren’t any trials involving this dietary approach, so there’s no way to quantify the benefits of it, but it definitely does follow some good dietary principles.

However, like with most things, it isn’t quite as clear-cut as this and there are some potential drawbacks to the diet which we should go through.

A quick interlude to that say if you’re trying to lose weight and aren’t seeing results, check out our free week’s vegetarian weight loss meal plan.

It includes a shopping list, super tasty recipes including ingredients and instructions, and has all the meals planned out for you.

Downsides of the 30-30-30 Diet

Ok, so while I think the 30-30-30 diet has some real benefits I don’t think it’s quite as simple as saying it’s the best diet for either normal healthy living or for weight loss, and we should dive into this.

The first issue is that whether you’re a veggie or whether you eat meat, with your classic breakfast foods it’s actually pretty difficult to get 30 grams of protein.

If you eat meat then it’s definitely easier, but things like cereals or toast don’t have heaps of protein, meaning this is going to be more difficult for you to achieve.

If you want to consume whole foods, as in not a protein shake, and you’re a vegetarian, then your best option is going for something like low-fat dairy.

So 200 grams of low-fat Greek yogurt or cottage cheese, and then something like bran flakes or oats.

Or go down the egg route, so omelets, eggs on toast or our Hurry The Food Up egg muffins.

Challenges with Protein Shakes and Breakfast Options

Now you can of course have something like a protein shake, which is a convenient and easy way to get protein in, and I’m not specifically against that, but I think where possible this shouldn’t be an everyday thing for breakfast.

So I think, logistically, this might be quite difficult for many people to do, and honestly if everyone got over 20g of protein in their breakfast I would be super pleased as that’s a great start to the day.

Now I also always think about things from a sport and exercise perspective, and one of my worries about this diet is that it’s encouraging people to exercise soon after eating.

Unless you are going to just consume a protein shake without anything else, you’re going to end up eating a reasonable amount of slow-digesting food here and that means you’re at an increased risk of having stomach upset, especially if you do something like running.

Flexible Exercise Timing

So I think one of the nuances that I would recommend here is to say that if you do exercise and you don’t get any tummy problems then that’s fine, but actually you can exercise at any point of the day.

I’d be more keen for you to just work out when it fits into your schedule and lifestyle rather than saying it has to be first thing in the morning.

So you could wait a couple of hours after breakfast to exercise, or you could exercise in the afternoon or evening if that’s better for you.

Basically, just exercise whenever it works for you in the day. It’s way more beneficial for you to just do it consistently, and if morning doesn’t fit your routine – that’s ok.

Lack of Comprehensive Dietary Guidance

The other thing which is super important to highlight is that this diet doesn’t really give much advice for the rest of the day. Sure, you’ve followed the 30-30-30 rule first thing… Then what?

Do you need to worry about your diet? Can you eat whatever you like at other points of the day? Do you need protein at lunch and dinner?

The problem with it is that it doesn’t really give enough context on your diet as a whole or enough guidance.

Maybe that wasn’t ever the intention, but I’ve learned through my experience with working with clients that generally the clearer, more actionable advice you can give, the better.

Potential Pitfalls in Weight Loss

With regard to weight loss, I could see this as a problem, where someone thinks because they’ve followed this protocol for the morning they don’t really need to worry about their diet for the rest of the day.

So, they are much more lenient at lunch and dinner time, and even with snacking too.

On top of that, because the rule emphasizes protein at breakfast, they don’t bother much with it at other points of the day, meaning they fall short of their protein requirements.

This could easily lead to someone’s weight loss efforts derailing because they aren’t managing the rest of their diet appropriately.

Conclusion and Recommendations

Maybe I’m overthinking it but these are the things that spring to mind for me.

I think if I were to improve this, I would say it’s the 30-30-30-30-30 diet, where you focus on 30 grams of protein for breakfast, lunch, dinner and as snacks throughout the day, plus 30 minutes of exercise at any point, but that’s not as catchy.

Maybe 30 by 5. 30 to the power of 5? Dunno, if you ever popularize that approach after listening to this episode then please give me some credit, haha.

But in short, you definitely could use this as a vegetarian, either for general healthy living or to lose weight, but you’ll need to follow more than just this rule.

You’ll still need to eat satiating, filling, healthy food that is high in protein, fiber, wholegrain carbs, veggies, and healthy fats over the day, but I think the essence of the rule isn’t bad at all.

How to get 30 grams of protein as a vegetarian or vegan

Ok, so you’ve decided that you’re going to give the 30-30-30 diet a trial. It can definitely be tricky to do it as a vegetarian (and especially as a vegan) but the good news is that it is definitely possible.

Here are some ideas, and I’ve included breakfast instructions right here 😋

30-30-30 Breakfast (vegetarian) – Cottage Cheese Pancakes

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Prep Time:3 minutes minutes

Cook Time:9 minutes minutes

Total Time:12 minutes minutes

Servings:1

Calories:367kcal

Author: HurryTheFoodUp

Ingredients

• 1 tsp coconut oil (or butter)
• ⅓ cup low fat cottage cheese
• ½ cup rolled oats (no pre-cooking necessary)
• 2 eggs
• Salt to taste

US CustomaryMetric

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Instructions

• Get a bowl or, even better, use a blender.
• Throw in all the ingredients and whisk/mix until smooth.
  ⅓ cup low fat cottage cheese, ½ cup rolled oats, 2 eggs, Salt to taste
• Add the oil (or butter) to a pan and fry the batter on low to medium heat.
  1 tsp coconut oil
• Flip with a spatula once bubbles start to appear. Cook until both sides are golden brown.
• Simple as!
  

NOTES

Nutri info: We used low-fat cottage cheese to reduce the calories and saturated fats for this pancake. Go for regular cottage cheese, if you like!

Tip: Any berries you like can be used. I definitely recommend whatever your fave is, or whatever is in season near you! Fave toppings can be used as well.

Make-ahead? Yes, just keep toppings separate.

Freezable? Yes! Again, either the batter or the pancakes.

Here are some ideas on how to pimp these pancakes up! (All optional of course)

Batter ideas:

 1 tbsp of coconut powder
* A small handful of hazelnuts, almonds or walnuts
* 1 tbsp of peanut butter
* 1 tbsp of protein powder
* 1 tbsp of raisins
* 1 tsp of cinnamon
* 1 tsp of vanilla extract
* A few thin slices of apple or pear

Topping ideas:
* Honey
* Maple syrup
* Cherries, strawberries
* Yogurt
* Sugar and lemon juice

EQUIPMENT & PRODUCT TIPS:
You’ll need a non-stick pan for successful pancake action, but that’s it. See what you think about this pan.

I recently started using coconut oil instead of butter for frying. It works great, especially for pancakes! If you want, give this one a shot.

IF YOU LIKED THIS RECIPE: Then you definitely have to check out our Banana Egg Pancakes! Probably even easier to prepare and absolutely delicious. Or if you’d rather like to go into no milk, no egg direction, check out our roundup of these 24 awesome vegan pancakes!

Nutrition

Nutrition Facts

Is the 30-30-30 diet suitable for vegetarians?

Amount per Serving

Calories

367

% Daily Value*

Fat

 

16

g

25

%

Saturated Fat

 

7

g

44

%

Trans Fat

 

0.03

g

Polyunsaturated Fat

 

3

g

Monounsaturated Fat

 

4

g

Cholesterol

 

330

mg

110

%

Sodium

 

433

mg

19

%

Potassium

 

333

mg

10

%

Carbohydrates

 

30

g

10

%

Fiber

 

4

g

17

%

Sugar

 

3

g

3

%

Protein

 

26

g

52

%

Vitamin A

 

506

IU

10

%

Calcium

 

116

mg

12

%

Iron

 

3

mg

17

%

* Percent Daily Values are based on a 2000 calorie diet.

DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!

1. 30-30-30 Lunch (vegetarian) – Hot Quinoa Salad

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Check out the recipe here

5 from 1 vote

Protein: 36g

Calories: 681kcal

Ready in:25 minutes minutes

Recipe by: HurryTheFoodUp

2. 30-30-30 Dinner (vegetarian) – Aubergine & Lentil Moussaka

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Check out the recipe here

4.80 from 10 votes

Protein: 32g

Calories: 444kcal

Ready in:50 minutes minutes

Recipe by: Abril Macías

We also have more 30g+ protein recipes here.

And finally as a caveat, remember that you don’t need to become worried or stressed about getting 30 grams of protein every single time you eat.

Just aim for generally high-protein recipes and take the ‘protein-first’ approach to each meal (adding a good veggie or vegan protein source to each recipe).

The Vegetarian Protein Fix is based around this school of thought and delivers outstanding results.

The post The 30-30-30 diet – is it suitable for vegetarians? appeared first on Hurry The Food Up.

As I mentioned earlier, cravings can be caused by many things. Often, they can be from internal triggers.

Knowing how to deal with triggers can make a huge difference when building great new habits.

Here’s an excerpt from our book, Vegetarian for Weight Loss, on how to deal with them:

Internal triggers

These are to do with our thoughts and feelings and how we react to situations.

These include our general day to day habits. Do you snack if you’re stressed, or have a comfort food if you’re sad?

Or do you just snack out of habit? Next time you go to snack, try and think ‘Am I actually hungry? Do I want this, and does it tie in with my goals?’.

It’s not easy by any means but coming to terms with your thoughts will help you get on top of this journey.

Fluid, not food!

The thirst and hunger centre in the brain are closely linked and you can ‘feel’ hunger when you’re actually thirsty.

Next time you find yourself considering a snack outside of your plan, grab a glass of water to drink while you’re going through the above trigger response as to whether you are actually hungry or not.

What you’ll commonly find is that you need water, not food.

The post Internal Triggers appeared first on Hurry The Food Up.

There are 9 grams of protein in the average duck egg. Want to know more about the surprising nutrition of this egg and how it stacks up against others? Read on to find out!

I can never stop stressing how important it is for us to know what we eat and how it’s good for us.

A duck egg is a major condiment for loads of delicacies around the world and make for some pretty great meals. If it’s an ingredient you’re interested in using, you’d be pleased to know it packs a punch when it comes to nutrition.

Duck eggs are a great source of protein for your daily diet as they contain 9 grams of protein each. Below is even more information about the nutrition of the average duck egg.

🥚Duck egg nutrition

There are loads of health benefits of duck eggs and it’s all thanks to the incredible nutrients each of them provides. Each duck egg contains approximately:

• 130 kcal
• 10g of fat
• 9g of protein
• 1g of carbohydrates
• 0g of fibre

They also contain some other nutrients like omega-3 fatty acids as well as vitamin A, vitamin D, and a good number of antioxidants.

So not only is it a great source of egg protein, but it’s also a decent source of some other important nutrients.

💪Are duck eggs high in protein?

Duck eggs are an excellent source of protein. Each duck egg provides 9g of protein as well as many other nutrients.

It’s great for building muscle and maintaining a healthy body weight so if you’re looking to achieve any of those, I’d say considering adding duck eggs to your pantry is a good start.

We also need more protein as we get older, so these are a great place to start.

🦆Are duck eggs better than chicken?

Duck eggs stack up pretty well against chicken eggs, providing some nutrients in greater amounts.

Comparing the egg yolks, the darker colored duck egg yolk indicates it contains greater amounts of vitamin A, omega-3 fatty acids and even more antioxidants than chicken eggs.

The nutritional comparison of duck eggs vs chicken eggs shows chicken eggs contain less essential nutrients like protein and fat as well as even calories overall in the same portion of the eggs.

The cooking method used was boiling as the nutritional content of 100g of boiled duck eggs was compared to that of 100g of boiled chicken eggs.

Both eggs are great sources of protein but duck eggs contain them in greater proportion.

It’s also important to note that the cholesterol content of the eggs differ as duck eggs have more cholesterol than chicken eggs so if you’ve got health concerns, you might want to keep that in mind.

🐔What has more protein a chicken or duck egg?

Duck eggs have more protein content than chicken eggs.

If we’re talking egg for egg, a duck egg has 9g of protein and if you’re wondering how much protein is in an large-sized chicken egg well that’s just about 6.3g.

This might not be a fair comparison seeing as a duck egg is almost one and a half times as big as a chicken egg.

But when compared gram for gram, duck eggs still contain slightly more protein than chicken eggs as 100g of chicken eggs contain 12.6 g of protein and 100g of duck eggs have 12.8g of protein.

This is based on the information obtained from this USDA duck egg nutrient table and this USDA chicken egg nutrient table.

😋Can I eat 2 duck eggs a day?

2 duck eggs in a day would be fine for most healthy people if it’s done every once in a while.

However, if you have been diagnosed with a cardiovascular disease or diabetes (or are at high risk of either) then current advice is no more than one egg a day.

🍳Can I eat duck eggs daily?

Duck eggs are an excellent source of a whole host of nutrients and so incorporating them into your regular diet isn’t a bad idea. However, we wouldn’t actually suggest that you eat duck eggs daily.

The same goes for chicken eggs: while they both might be a rich source of protein and nutrient-dense, they probably aren’t suitable for daily consumption.

🍽️How much protein is in three duck eggs?

A single duck egg contains about 9g of protein. Three duck eggs should contain approximately 27g of protein.

Two duck eggs would contain about 18g of protein.

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How Much Protein is in a Duck Egg

There is 9g of protein in the average duck egg. Learn more about its surprising nutrition and how it stacks up against others!

Type hide

Calories 130kcal

Author Dave

Ingredients

• 1 duck egg

Get Recipe Ingredients

Nutrition

Nutrition Facts

How Much Protein is in a Duck Egg

Amount per Serving

Calories

130

% Daily Value*

Fat

 

10

g

15

%

Saturated Fat

 

3

g

19

%

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

5

g

Cholesterol

 

619

mg

206

%

Sodium

 

102

mg

4

%

Potassium

 

155

mg

4

%

Carbohydrates

 

1

g

0

%

Sugar

 

1

g

1

%

Protein

 

9

g

18

%

Vitamin A

 

472

IU

9

%

Calcium

 

45

mg

5

%

Iron

 

3

mg

17

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post How Much Protein is in a Duck Egg: Nutrition and More appeared first on Hurry The Food Up.

There is just 1g of protein in the average quail egg. Read on to learn more about the nutritional facts and health benefits of this egg as well as how it compares to others.

The quail egg might be very small and mostly overlooked, but they hold up pretty well against the others when it comes to nutritional value and health benefits.

A single quail egg contains about 1g of protein and is filled with loads of other nutrients. Have a look too see some of the main ones below.

🥚Nutrition of quail eggs and health benefits

The nutrition and health benefits of quail eggs are the most important things to know about these little gems. Each quail egg contains about:

• 14.2 kcal
• 1.17g of protein
• 0.04g of carbs
• 0g of fibre
• 1g of fat

Although a single quail egg contains only 14 kcal, they’re loaded with all kinds of essential nutrients and antioxidants.

The vitamins in quail eggs have been linked to boosting metabolism as well as immunity and improving eyesight. A 7-day study demonstrated that a quail egg based supplement blend alleviated allergic rhinitis symptoms in people and could be used for symptomatic relief – but we don’t have enough data to suggest this for everyone!

But I don’t know about you, but those all sound super promising to me!

🏋️‍♀️Are quail eggs high in protein?

The amount of protein in a single quail eggs is low, at around 1 gram of protein. However, on a gram for gram basis they are a great source of protein – and protein is super important for a wide variety of bodily functions.

They contain essential amino acids that are used to repair as well as build muscles, improve bone health, make enzymes and even important hormones for the body.

If you’re looking to up your intake of high-quality protein, incorporating quail eggs into your daily diet might be a great idea.

🐔Are quail eggs healthier than chicken eggs?

When comparing quail eggs to chicken eggs in terms of nutritional content and health benefits, you can see loads of strengths on both sides.

For a 100g sample of both eggs (which is about 10 quail eggs and 2 chicken eggs), quail eggs contain about 1g more protein, slightly more fat and also a few more calories than chicken eggs.

Chicken eggs contain more choline while quail eggs contain almost twice as much vitamin B2, constituting up to 61% of the daily value of the nutrient.

Quail eggs are healthy and can serve as a great alternative to chicken eggs when it comes to some nutrients, but I can’t explicitly say they’re healthier.

🐣Do quail eggs have more protein than chicken eggs?

Quail eggs contain more slightly more protein by weight. They also contain a bit more fatty acids (which are the basic building blocks of fat) as well as vitamin B12.

Both are still great sources of protein when it comes to eggs and would definitely help you up your daily intake of the nutrient.

🥣How much protein is in a boiled quail egg?

A boiled quail egg contains about 1g of protein according to this USDA article on the nutritional content of the average quail egg.

That might be much smaller than how much protein is in a chicken egg but considering the sizes of both eggs, I’d say it’s a pretty decent amount of protein.

🐔How many quail eggs equal one chicken egg?

Since quail eggs are so small, about three or four equal just one chicken egg.

This “equality” is taken in terms of size and weight and the nutritional content of both eggs are not taken into consideration in this size comparison.

🍽️Can I eat quail eggs every day?

Quail eggs are a great source of a variety of nutrients and can be enjoyed in moderation every day.

However, if you have diabetes, a cardiovascular disease, or are at risk of either, you need to talk to your doctor about this move and take portions into consideration.

🧫Can I eat 10 quail eggs a day?

It might not be advisable to consume as many as 10 quail eggs a day.

Considering one chicken egg is about three or four quail eggs, having 10 quail eggs a day is like consuming at least two to three eggs a day which is quite a lot.

If you have (or have a high risk of) cardiovascular disease or diabetes then current advice is no more than one egg a day.

Even if none of those apply to you, it would still be better you ask for medical advice from a dietician or medical doctor before consuming that many quail eggs a day.

💪What egg has the most protein?

Due to its size, Ostrich eggs contain the most protein.

One ostrich egg is equivalent to about two dozen chicken eggs in terms of weight and besides containing the most protein, it also contains the most calories as well.

Duck eggs would have the second most protein followed by chicken eggs then quail eggs.

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How Much Protein Is In A Quail Egg

There’s 1.17g of protein in a quail egg. Here’s more about the surprising nutritional facts and health benefits of this egg

Type hide

Calories 14kcal

Author Dave

Ingredients

• 1 quail egg

Get Recipe Ingredients

Nutrition

Nutrition Facts

How Much Protein Is In A Quail Egg

Amount per Serving

Calories

14

% Daily Value*

Fat

 

1

g

2

%

Saturated Fat

 

0.3

g

2

%

Polyunsaturated Fat

 

0.1

g

Monounsaturated Fat

 

0.4

g

Cholesterol

 

76

mg

25

%

Sodium

 

13

mg

1

%

Potassium

 

12

mg

0

%

Carbohydrates

 

0.04

g

0

%

Sugar

 

0.04

g

0

%

Protein

 

1

g

2

%

Vitamin A

 

49

IU

1

%

Calcium

 

6

mg

1

%

Iron

 

0.3

mg

2

%

* Percent Daily Values are based on a 2000 calorie diet.

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The post How Much Protein Is In A Quail Egg: Nutritional Facts appeared first on Hurry The Food Up.

There are approximately 2.7 grams of protein in a single egg yolk. Read on to learn even more about the nutritional content of yolks and eggs as a whole!

We’ve heard it a million times over, eggs are a great protein source for various diet types.

That’s all fine and dandy, but we’re more interested in the specifics and that is just how much of the essential nutrient is present in the average egg yolk.

This table about the nutritional content of an egg yolk clearly states that the number is about 2.7 grams of protein in one but there’s much more to be uncovered. Have a look below to find out even more.

💪How much protein is in just the egg yolk?

There is 2.7g of protein in a single egg yolk. Compared to how much protein there is in an egg, it contributes less than half of the overall content of the nutrient.

Nevertheless, they are still a great source of protein, averaging about 16g in every 100g of egg yolk which is about 32% of the daily requirement – but that’s not all that it provides!

Besides some quality protein, it is very low in carbs as well as calories. It also contains cholesterol, however, this does not significantly impact your body’s own cholesterol levels so it is generally considered safe.

The 3.3g of sat fat in every 100g of egg yolk shouldn’t suddenly increase the risk of heart disease but it’s info to keep in mind if you have health concerns in that regard.

Current advice suggests to be mindful of egg consumption if you already have cardiovascular disease, with a maximum suggested intake of 1 egg per day.

😋Which part of the egg is rich in protein?

Both the egg whites and egg yolks are rich in protein. They’re also a great source of omega-3 fatty acids and essential amino acids.

While both parts of the egg are rich in protein, they vary in this shared “wealth” as the egg whites in a single egg contain more protein than in a yolk.

🥚How much protein is in one egg yolk boiled?

There is about 2.7 grams of protein in a single-boiled egg yolk and 6.3 g in an egg overall. This indicates there is about the same amount of protein in a raw egg that there is in a boiled egg.

The same holds for fried eggs or scrambled eggs as well. Changing the cooking method does not change the amount of protein in an egg. In fact, our bodies even absorb the protein a little better when it is cooked.

🍚What has more protein egg yolk or white?

There might be more protein in egg whites than egg yolk when considering a single egg but egg yolks contain more protein than egg whites when compared gram to gram.

While 100g of egg yolks contain 16g of protein, there’s only about 11g of protein in 100g of egg whites, making the yolk a denser source of the nutrient when it comes to content.

🍳Is two eggs enough protein for a day?

Two eggs provide roughly 12g-13g of protein. While your weight is a factor that determines how much protein is required for your daily intake, I can say for sure that two eggs are not enough protein for a day.

Besides eggs, you can consider alternative sources of protein to help you meet your daily dietary intake and maintain a healthy diet. Beans, chickpeas, dairy products like milk and cheese, nuts and seeds are also rich sources of protein.

🍴How many eggs should I eat a day for protein?

Depending on your weight, you’re going to need at least 8-12 eggs and more if that’s all you’re eating for protein in a day.

To be on the safe side, I recommend limiting yourself to 2-3 eggs a day.

I also suggest eating whole eggs unless there’s a medical reason not to.

For example, if you have or are at high risk of cardiovascular disease or diabetes, it’s advised to stick to no more than one (whole) egg per day.

At present there is no longer any “recommended upper limit” for egg intake (including egg yolks) and no specific data to use for more than 1 per day – either positively or negatively.

Have a look at these great recipes made using egg whites you can use your leftovers to create and these quick egg recipes if you’ve got them whole for the best ways you can do just that.

🐣How many eggs make 100g of protein?

Seeing as an egg contains 6.3g of protein, about 15-16 eggs would make 100g of protein.

That’s a lot of lean protein from both the egg whites and egg yolk, but current evidence doesn’t support consuming that many eggs a day!

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How Much Protein In An Egg Yolk: Everything To Know

There is approximately 2.7g of protein in an egg yolk, but there’s more to it than that. Learn more about the protein in yolks and eggs as a whole!

Type hide

Calories 58kcal

Author Dave

Ingredients

• 1 egg yolk

Get Recipe Ingredients

Nutrition

Nutrition Facts

How Much Protein In An Egg Yolk: Everything To Know

Serving Size

 

17 g

Amount per Serving

Calories

58

% Daily Value*

Fat

 

5

g

8

%

Saturated Fat

 

2

g

13

%

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

2

g

Cholesterol

 

194

mg

65

%

Sodium

 

9

mg

0

%

Potassium

 

20

mg

1

%

Carbohydrates

 

1

g

0

%

Sugar

 

0.1

g

0

%

Protein

 

3

g

6

%

Vitamin A

 

260

IU

5

%

Calcium

 

23

mg

2

%

Iron

 

0.5

mg

3

%

* Percent Daily Values are based on a 2000 calorie diet.

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Raw egg whites typically last for up to four days in the refrigerator and much longer in the freezer. Below I’ll go through the best ways to store them.

Every now and then a certain recipe might call for just egg yolks; what then do we do with the egg whites?

Sure, one’s first instinct might be to throw them out but with how crazy prices have been these days, I can’t really bring myself to do such. The thought of seeing them go down the drain even causes me a heartache.

Why toss away perfectly good ingredients when you can just store them for a later time and use them for yet another great recipe?

If that’s what you thought too, you’d be pleased to know you can do just that and you don’t even need any fancy equipment, either. Egg whites can be stored in the fridge and will last up to four days there.

In need of more info? Read on to learn about how you can preserve your egg whites for as long as you’ll need to.

🥚How can I keep raw egg whites in the fridge?

Liquid egg whites to be stored in the fridge should be put into airtight food containers before being stored in the fridge.

Some food storage gurus recommend leaving them in the shells before carefully keeping them in the fridge as they’d keep well for a day or two that way. I tested that, and it’s…. messy. I’d rather just store them in the airtight container method instead.

👀How can you tell if egg whites have gone bad?

One of the surest ways to test if your egg whites have gone bad is with a little sniff. If you get even a hint of some rotten smell, then they’re probably no longer in a good state.

Not a fan of putting your nose on the line? I hear ya, try out a visual inspection instead. Good egg whites should be somewhat cloudy or translucent and have a slight yellowish tint to it.

A weird tint to them accompanied by that rotten smell is indicative of poor egg quality.

You should avoid that to stay clear of any foodborne illness or food poisoning caused by bad egg whites.

Even the whites usually have a yellowish tinge…

❓Do raw egg whites go bad?

Yes, raw egg whites can go bad pretty easily if they’re not stored properly.

Fresh egg whites are highly perishable and need to be stored in a cold dry place after they’re out of their shells to stand any chance of being used at a later time for some delicious recipes.

❄️Can I freeze egg whites?

Egg whites can be frozen and left stored in the freezer for up to a year if done correctly. Even though they can be kept for that long, I wouldn’t recommend leaving them for up to a whole year before use.

I usually keep mine in storage for a month or two tops and I like to freeze the individual egg whites if possible.

Either that or a couple of egg whites and not as much as a whole cup so I only ever thaw the appropriate amount when I’m ready to use.

🚫What color are bad egg whites?

According to the U.S. Department of Agriculture, the appearance of an egg can be related to food safety, indicating whether the egg is still okay for consumption or not.

Unlike egg yolks that can vary in color depending on the diet and breed of the hen, the egg whites stay pretty much the same. A bad egg white would have a pinkish or dark brown tint to it, even sometimes appearing ‘pearly’.

If a couple of whites you want to use or have tried to preserve turn that way and they smell bad, it’s probably best to toss them out.

⏳How long can egg whites last in the freezer?

Egg whites that have been separated from the yolks can be safely stored in the freezer for up to a year.

Sometime last year, I made a massive (and pretty great) batch of my best creme brûlée yet and had loads of egg whites left afterward. I kept them in my freezer and they were great for up to twelve months.

It’s a good way to store the leftover condiment when you make a yolk-heavy recipe and don’t plan on using the egg whites immediately.

Although I used most of the egg whites within the first month or two of them being in storage (which I recommend for you too), the rest that stayed for longer were still in pretty good shape.

🍳What can I do with leftover egg whites?

There are quite a number of recipes you can use when you’ve got a couple of extra egg whites. Some of them include:

• white omelets
• ribbon soup
• fluffy meringues
• salad dressings
• cocktails with egg whites
• angel food cake
• pavlova
• ice cream

But it doesn’t end there, if you’d like even more ideas, have a look at this compilation of the best egg white recipes to make.

And if you’d like to know just how great eggs are for you, check out this article on how much protein is in an egg!

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How long do egg whites last in the fridge and freezer?

We cover the best way to store egg whites in the fridge or freezer, and how to tell if they’ve gone bad!

Type hide

Author Dave

Ingredients

• 1 egg white

Get Recipe Ingredients

Instructions 

Refrigerator storage:

• Raw egg whites last for up to four days in the refrigerator.

Freezer storage:

• Egg whites that have been separated from the yolks can be safely stored in the freezer for up to a year.

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The post How long do egg whites last in the fridge and freezer? appeared first on Hurry The Food Up.