A medium size egg gives about 6.6 gm of protein. The protein requirement of an adult is 0.8-1.0 gm /kg of body weight. Healthy diet with dals/legumes/ milk and milk products as per the calorie and protein requirement gives 35-40 gm of protein daily . 1 egg /day will give adequate vital nutrients to complement a healthy diet. Proteins with essential nutrients will contribute to good nutrition in healthy adult. Eggs should be calculated as per the other dietary intake. Egg whites can be had 3-4 but whole egg for healthy adult should be only 1 a day.
Eggs are one of the best sources of high quality protein food. They are an excellent source of complete protein (protein with all essential amino acids) Yolk has vital fat soluble vitamins A, E D, K. Since eggs are filling and full of nutrition that boosts metabolism, they also aid in weight loss if consumed in moderation. They are rich in micronutrients like B- Complex Vitamin , Se, Zn that act as immune boosters. They are among the best sources of chlorine and vitamin D.
Egg is considered as a reference protein. Albumin is the nature of protein present in egg. Any food which has complete amino acid profile is a complete protein. Vegetarian equivalent to eggs are: milk/milk products 150 ml of milk : 5 gm of protein (nature of protein is casein). Other proteins like dal/ soy etc should be complemented with grains to get the complete protein. But we do not consider them as high biological proteins.
Any time is best time to eat eggs. 1 whole egg or 3 eggwhites can be had with Breakfast or at Dinner to maximise the benefit of calorie and nutrition in complementing the diet.