Egg White - Protein

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Egg White - Protein
Egg White - Protein

Video: Egg White - Protein

Video: Egg White - Protein
Video: Egg Yolk vs Egg White: What's the Difference? 2023, March


Proteins are only used by the body as an energy source in an emergency (approx. 4 kcal / 17 kJ per gram), for example when starving for a long time or fasting or when under extreme physical strain. Carbohydrates and fats are more suitable sources of energy. Rather, proteins are used in the organism to build up structures - they are, so to speak, universal building blocks for the body.


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  • How are proteins made up?
  • Food sources and protein quality
  • What is the protein requirement?

Proteins can hardly be stored. Therefore a constant supply via food is necessary for the development and regeneration of body substance. They are building materials for cells and various tissues (e.g. skin, muscles, organs and connective tissue). The body also needs them for hormone production, the immune system and as a transport material. A lack of protein can lead to underdevelopment in growth. In affluent countries, protein and energy deficiency is rare.

How are proteins made up?

Proteins contain nitrogen and consist of the individual building blocks, the amino acids. The proteins contained in our food consist of 20 different amino acids. Nine of these are essential, ie these cannot be formed by the organism itself and must be supplied through food. The following amino acids are essential for the human body: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

But also the non-essential amino acids, that is alanine, asparagine, aspartic acid, glutamic acid, glycine, proline and serine as well as the "conditionally essential" amino acids arginine, cysteine, glutamine and tyrosine, which occur in the food, are for the structure of the body's own Protein required.

Food sources and protein quality

The type and amount of amino acids in a protein as well as their bioavailability determine the nutritional value it has. The more similar the composition (amino acid pattern) of the dietary proteins to the body's own proteins, the higher the protein quality. The bioavailability describes how well a protein or the released amino acids can be absorbed and used by the body through digestion.

Suitable sources with high protein quality and good bioavailability are animal products such as milk and dairy products (preferably low in fat), meat and meat products (preferably low in fat), fish and eggs, but also plant-based foods such as legumes, cereal products and potatoes.

Animal and vegetable protein sources are best combined to cover the protein requirement through food. Because the supplementary effect of the amino acids contained in it enables a higher protein quality to be achieved. Recommended combinations are, for example, potatoes with egg, potatoes with milk (product) or cereals with milk (product).

For more information, see Nutrition Tips.

What is the protein requirement?

According to the recommendations of the DA-CH nutrition societies (Germany, Austria and Switzerland, DA-CH reference values), adolescents and adults between 15 and under 65 years of age should consume 0.8 grams of protein per kilogram of body weight. Male adolescents between 15 and under 19 years of age need a little more protein with 0.9 grams of protein per kilogram of body weight. Depending on gender or body weight, this corresponds to an amount of approx. 47 to 62 grams of protein per day. For older people (over 65 years of age), according to the latest recommendations, the recommended intake increases to 1.0 grams of protein per kilogram of body weight.

Pregnant and breastfeeding women have an increased need for protein: According to the DA-CH reference values, an additional seven grams of protein per day is recommended in the second trimester and an additional 21 grams of protein per day in the third trimester. Breastfeeding women should consume 23 grams more protein every day.

You can find out more about all age groups or groups of people as well as gender in the DA-CH reference values.

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