Eggs help you get enough protein
President's Blog
President, Burnbrae Farms
4th Generation Farmer
One of the favourite parts of my job is the opportunity to continuously learn. I’m lucky to frequently cross paths with nutrition researchers, dietitians and chefs who infuse me with nutrition knowledge and inspire me to try new recipes.
Burnbrae Farms works with registered dietitian Doug Cook, who writes the most fascinating articles about food and nutrition for our blog . His recent post about protein taught me that it’s not enough to have protein-rich foods once a day, but that I should enjoy 25 to 30 grams of protein at every meal. Because the body doesn’t store protein, we need to eat it three times a day to maintain muscle and other tissues, and get a steady stream of amino acids.
You can learn more about protein a new brochure, click here !
So this got me thinking…why is protein so important? What are amino acids? And how can Burnbrae Farms products contribute to our protein needs?
Turns out that protein is crucially important. It’s in every cell in our body, is used to make enzymes and hormones that carry out many body functions, and is part of our bones, skin, muscles and blood.
And those amino acids? They are the individual building blocks that make up proteins. There are about 20 different amino acids that exist. Nine are essential amino acids – in this context, “essential” means we need to get them from food because the body cannot make them.
Eggs are considered to be an excellent source of protein because they have all nine essential amino acids. In fact, nutrition researchers use eggs as the standard for evaluating the protein quality of other foods because of their great amino acid profile. Cool!
Protein in Burnbrae Farms products
Eggs are a great way to incorporate more protein into your diet. One egg contains six grams of high quality protein. Here’s the protein content for other Burnbrae Farms products:
Product / Serving / size Protein
Eggs (any)
/ 2 eggs /
12 g
EGGS2go! Hardboiled Eggs
/ 88 g (2 eggs) /
12 g
Naturegg Simply Egg Whites
/ 63 g (¼ cup) /
7 g
EGG Bakes! Garden Vegetable
/ 95 g (1 quiche) /
9 g
EGG Bakes! Spinach, Ricotta and Onion
/ 95 g (1 quiche) /
11 g
EGG Bakes! Egg Patties
/ 53 g (1 patty) /
6 g
Egg Creations! Whole Eggs Original
/ 63 g (¼ cup) /
8 g
Egg Creations! Fat Free Original
/ 63 g (¼ cup) /
7 g
Amp up your protein
It’s easy to get 25-30 grams of protein at lunch and dinner, but Doug Cook explained to me that most people fall short at breakfast. Perhaps these ideas can help.
Toast for breakfast? Two slices will give you about seven grams of protein. It’s a good start, but if you’re aiming for 25 grams at the meal, you’ll need to do better. Add two scrambled eggs or EGG Bakes Egg Patties for an additional 12 grams of protein, and then sprinkle on some cheddar cheese or hemp seeds to reach the 25 g protein mark. You’ll feel satiated, energized and you won’t feel hungry until lunch!
One of our family favourites is Avocado Toast. Toast up a slice of whole grain bread, top with sliced avocado, and then two soft-boiled or fried eggs and a little black pepper.
Breakfast pita pizzas are great and can be personalized to everyone’s taste. Sauté some diced ham, red onions and bell peppers, pour in some Egg Creations Whole Eggs and serve on toasted pita bread topped with a little cheddar cheese.
Or if you prefer a sweet breakfast, try adding pasteurized Naturegg Simply Egg Whites to your morning smoothie. Egg whites add an additional 6 grams of protein to your smoothie. If you love strawberries, I invite you to try this Morning Blender Boost . Prefer blueberries (and leafy greens!)? Whip up this Protein Power Smoothie .
I have eggs for breakfast almost every day, so I know I’m on my way to getting the protein I need at my morning meal. What’s your solution for getting enough protein at breakfast? I’d love to hear your ideas!
Margaret Hudson
President, Burnbrae Farms