一个鸡蛋到底含有多少蛋白质呢

Eating eggs for breakfast is a great way to jump-start your day. That's because eggs are high in protein and have been linked to a number of important health benefits. But exactly how much protein does one egg contain?

早餐吃鸡蛋是开启一天的好方法。这是因为鸡蛋富含蛋白质，并与许多重要的健康益处有关。但是一个鸡蛋到底含有多少蛋白质呢?

The average egg contains around 6 to 7 grams of protein each, but the precise amount of protein in a single egg can vary depending on the size of the egg (via Healthline). For example, a small egg contains around 4.9 grams of protein, while a jumbo egg contains 8.2 grams of protein.

每个鸡蛋平均含有6-7克蛋白质，但每个鸡蛋中蛋白质的精确含量会根据鸡蛋的大小而有所不同。例如，一个小鸡蛋大约含有4.9克蛋白质，而一个大鸡蛋含有8.2克蛋白质。

Although egg whites tend to get all the credit when it comes to protein content, egg yolks also contain a decent amount of protein. In fact, egg whites only contain slightly more protein than the yolk by just 1 gram. In an egg containing 7 grams of protein, 3 of those grams come from the yolk, and the white of the egg is responsible for the other 4 grams. Egg yolks also contain most of an egg's fat and nutrients.

虽然蛋白是蛋白质含量的主要来源，但蛋黄也含有相当数量的蛋白质。事实上，蛋清所含的蛋白质仅比蛋黄多1克。一个含有7克蛋白质的鸡蛋，其中3克来自蛋黄，其余4克来自蛋清。蛋黄还含有鸡蛋的大部分脂肪和营养物质。

In addition to being a great source of protein, eggs are full of vitamins and nutrients that can provide numerous health benefits. For instance, eggs have been shown to help improve brain function (via Good Housekeeping). That's because they're high in choline, an essential nutrient that your brain needs in order to regulate memory, mood, and muscle control. Getting enough choline in your diet may help prevent the onset of dementia and other cognitive impairments.

鸡蛋不仅是蛋白质的重要来源，还富含维生素和营养物质，对健康有很多好处。例如，鸡蛋已被证明有助于改善大脑功能。这是因为它们富含胆碱---- 一种大脑调节记忆、情绪和肌肉控制所需的必需营养素。在饮食中摄取足够的胆碱可以帮助预防痴呆和其他认知损伤的发生。

Eggs can also promote eye health. Eggs are full of carotenoids like lutein and zeaxanthin, which give egg yolks their yellow pigment. Studies have shown that lutein and zeaxanthin can also impact eye health by preventing age-related vision loss and the formation of cataracts. In addition, eating eggs can help support bone health. Eggs contain a decent amount of vitamin D, which can help increase the absorption of calcium, and both calcium and vitamin D can help build stronger bones.

鸡蛋还可以促进眼睛健康。鸡蛋富含类胡萝卜素，如叶黄素和玉米黄质，这些物质使蛋黄呈现黄色。研究表明，叶黄素和玉米黄质还可以通过预防与年龄相关的视力下降和白内障的形成来影响眼睛健康。此外，吃鸡蛋有助于骨骼健康。鸡蛋含有适量的维生素D，有助于增加钙的吸收，钙和维生素D都有助于强健骨骼。