How Much Protein in an Egg? A Detailed Look (2024)

Eggs are a great source of high quality protein, which is important for building bones and muscle, as well as for your overall health.

Many people may likely know that eggs are very healthy. They are considered a complete source of high quality protein because they contain all nine essential amino acids (1).

But how much protein can you expect to get from eggs?

How much protein does one egg contain?

The average egg contains about 6–7 grams of protein.

However, the protein content depends on the size of the egg. Here’s how much protein different sizes of eggs contain (1):

  • small egg (38 grams): 4.79 grams of protein
  • medium egg (44 grams): 5.54 grams of protein
  • large egg (50 grams): 6.3 grams of protein
  • extra large egg (56 grams): 7.06 grams of protein
  • jumbo egg (63 grams): 7.94 grams of protein

To put these numbers in perspective, the average sedentary man needs about 56 grams of

protein per day

and the average sedentary woman needs about 46 grams.

Summary

An average-sized egg contains about 6–7 grams of protein.

Protein content of the yolk and white

Now let’s look at the protein content of different parts of the egg.

Protein in egg yolk

Egg yolks are where almost all the egg’s nutrients and fat are found.

However, in addition to these nutrients, the yolk also contains up to about half of the protein content of the egg (2).

In a large egg that contains about 6.3 grams of protein, 2.7 grams comes from the yolk (1, 2).

Protein in egg white

Egg white is made up of roughly 88% water (3).

There are 150 different kinds of proteins in egg whites(3).

In 33 grams of raw egg white, there are 3.6 grams of protein (4).

Summary

Both egg yolks and egg whites contain protein, but egg whites contain slightly more.

Do raw eggs have more protein?

Whole eggs contain roughly the same amount of protein regardless of whether they’re consumed raw or are cooked.

A large, whole raw egg contains 6.3 grams of protein (1).

A large, whole hard boiled egg also contains 6.3 grams of protein (5).

A large, whole fried egg contains slightly less protein, at 6.26 grams (6).

It’s important to note that eating raw eggs carries some risk. It can cause sickness from Salmonella bacteria (7).

Summary

A whole egg contains roughly the same amount of protein whether it’s raw, boiled, or fried. But be aware that eating raw eggs can cause sickness.

Other health benefits of eggs

Eggs are among the healthiest and most nutritious foods you can eat.

They’re relatively low in calories, with one large raw egg containing only about 71 calories (1).

Despite being low in calories, they’re a balanced source of almost every nutrient you need.

One of these nutrients is choline(1). Choline is important for many processes in the body, including metabolism, gene expression, and brain development (8).

Eggs also provide a range of vitamins and minerals including (1):

  • iron
  • folate
  • vitamin B12
  • vitamin A
  • vitamin D
  • vitamin E
  • lutein and zeaxanthin
  • selenium

Aside from their nutrient content, eggs have also been linked with numerous health benefits, including benefits related to weight loss and weight maintenance.

Eggs may also reduce the risk of cardiovascular disease and stroke (9).

Eggs and weight loss

Eggs have been shown to promote feelings of fullness, which can help support eating in moderation (10).

This effect is especially noticeable when you eat eggs for breakfast.

Eating eggs for breakfast has been shown to result in less feelings of hunger when compared with eating cereal for breakfast (10).

In addition to all of this, eggs are a low cost food option and very easy to prepare.

Summary

Eggs are very nutritious, and if you’re wanting to lose weight, they’re weight-loss friendly. Research has shown that eating eggs for breakfast may help reduce feelings of hunger when compared with eating cereal for breakfast.

Eggs aren’t the only good source of protein. You can also find protein in foods like (11):

  • tempeh (20.3 grams of protein per 100 grams) (12)
  • tofu (18.8 grams of protein per 100 grams of fried tofu) (13)
  • lentils (24.6 grams of protein per 100 grams of raw lentils)(14)
  • chickpeas (8.86 grams of protein per 100 grams) (15)
  • kidney beans (22.5 grams of protein per 100 grams raw kidney beans) (16)
  • black beans (21.6 grams of protein per 100 grams raw back beans) (17)
  • almonds (21.2 grams of protein per 100 grams) (18)

An average-sized egg contains about 6–7 grams of protein.

Both the egg white and egg yolk contain protein.

Aside from their impressive protein content, eggs are low in calories, high in nutrients and if you’re considering losing weight, they’re especially weight-loss–friendly.

How Much Protein in an Egg? A Detailed Look (2024)

FAQs

How Much Protein in an Egg? A Detailed Look? ›

A large, whole raw egg contains 6.3 grams of protein ( 1 ). A large, whole hard boiled egg also contains 6.3 grams of protein ( 5 ). A large, whole fried egg contains slightly less protein, at 6.26 grams ( 6 ). It's important to note that eating raw eggs

eating raw eggs
Is Eating Raw Eggs Safe and Healthy? Although eggs are highly nutritious, eating them raw raises your chance of contracting salmonella. Raw eggs may also interfere with the absorption of certain nutrients. If you're looking to add more protein and nutrients to your diet, eggs are a nutritious slam dunk.
https://www.healthline.com › nutrition › eating-raw-eggs
carries some risk.

Is 2 eggs a day enough protein? ›

Is 2 eggs a day enough protein? Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.

How many eggs make 50g of protein? ›

How Many Eggs Make 50g of Protein? If you're trying to hit a 50-gram protein goal with eggs only, you'll need about 9 eggs (54 grams).

What style of egg has the most protein? ›

Which Cooking Method Provides the Most Protein in Eggs? The protein level in an egg is not altered by the cooking method. Whether you prefer to poach, fry, scramble or hard boil, you're still left with six grams of filling protein for consistent energy.

How much protein is in a real egg? ›

How Much Protein Is in an Egg?
Egg SizeProtein Content
Medium egg (44 grams)5.54 grams
Large egg (50 grams)6.3 grams
Extra large egg (56 grams)7.06 grams
Jumbo egg (63 grams)7.94 grams
1 more row
Jan 3, 2024

How to get 30g of protein for breakfast? ›

15 Ideas for Breakfast with 30 Grams of Protein
  1. 1.5 cups of Greek yogurt (opt for unsweetened and add your own toppings)
  2. 1 cup cottage cheese.
  3. 5 large eggs, or 2-3 eggs mixed with extra egg whites.
  4. 5 ounces salmon.
  5. 4 slices of turkey bacon.
  6. 1 cup tofu scramble.
  7. 1 scoop protein powder (can be mixed into a smoothie or oatmeal)
Mar 27, 2024

What is the highest protein food? ›

High protein foods
  1. Salmon. Salmon is a fatty fish, meaning it is full of omega-3 fatty acids. ...
  2. Chicken breast. Chicken breast is a lean source of protein. ...
  3. Beef. Beef offers high amounts of protein per serving. ...
  4. Tuna. Tuna is an excellent and widely available source of protein. ...
  5. Bison. ...
  6. Pork. ...
  7. Turkey. ...
  8. Halibut.

What does 100 grams of protein look like? ›

For vegetarians, 100 grams of protein might look like this: Four eggs (24 grams) ½ cup of rolled oats (5 grams) Two snack cheeses (10 grams)

How much protein do I need daily? ›

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

What do 46 grams of protein look like? ›

You could get 46 grams/day of protein in 1 serving of low-fat Greek yogurt, a 4 oz. serving of lean chicken breast and a bowl of cereal with skim milk. A weight-based recommended daily allowance (RDA) of 0.8 grams per kilogram of body weight. For a 140-pound person, that comes to 51 grams of protein each day.

What has more protein than egg? ›

Cottage Cheese is low in calories but very high in protein. Cottage cheese is packed with essential nutrients and is very easy to prepare at home. 100 grams of paneer or cottage cheese will provide you about 23 grams of protein, which is more than an egg.

What is the healthiest way to eat eggs? ›

Overall, shorter and lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg's nutrients. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat.

How to eat an egg to get maximum protein? ›

In her post, she said, “Fun fact: Most nutrients in an egg are present in the yolk. Eating the egg white and yolk together in a whole egg provides the right balance of protein, fat, and calories.” She added that the combination (egg white + yolk) allows most people to feel fuller and satisfied after eating eggs.

How many eggs a day to get enough protein? ›

Eggs are a nutritious protein source and a staple in many people's diets. Though they're high in cholesterol, they also have many health-promoting qualities. For healthy adults, eating 1–2 eggs a day appears safe, as long as they're consumed as part of an overall nutritious diet.

Is it OK to get all your protein from eggs? ›

In fact, eggs are considered to be the perfect protein source, serving as the standard for comparison for other protein sources [8] According to the 2018 USDA National Nutrient Database, one large egg contains 6.3 g of protein distributed between the yolk and white portions (3.6 g in egg white and 2.7 g in egg yolk) [9 ...

What would happen if I ate 2 eggs everyday? ›

Eggs are a nutritious protein source and a staple in many people's diets. Though they're high in cholesterol, they also have many health-promoting qualities. For healthy adults, eating 1–2 eggs a day appears safe, as long as they're consumed as part of an overall nutritious diet.

Is 2 eggs enough to Build muscle? ›

Eggs: the perfect post-workout snack

A serving of two large eggs contains 13 grams of high-quality protein. Eggs provide all of the nine essential amino acids (also known as the building blocks of protein), making them an effective food for maintaining, building and repairing muscle.

How much protein is in 2 full eggs? ›

How Many Calories in An Egg?
1 egg (52g)Average quantity per serving (2 eggs)
Protein6.3g12.7g
Fat, total5.2g10.3g
- saturated1.7g3.3g
Carbohydrate0.7g1.4g
4 more rows

How many eggs per day for daily protein? ›

Eating one to three eggs per day can have several health benefits, but this varies from person to person. At this level of consumption, people can expect minimal changes in their cholesterol levels. It is unclear whether there is an upper limit on how many eggs a person can eat per day.

Top Articles
Latest Posts
Recommended Articles
Article information

Author: Rob Wisoky

Last Updated:

Views: 5241

Rating: 4.8 / 5 (48 voted)

Reviews: 87% of readers found this page helpful

Author information

Name: Rob Wisoky

Birthday: 1994-09-30

Address: 5789 Michel Vista, West Domenic, OR 80464-9452

Phone: +97313824072371

Job: Education Orchestrator

Hobby: Lockpicking, Crocheting, Baton twirling, Video gaming, Jogging, Whittling, Model building

Introduction: My name is Rob Wisoky, I am a smiling, helpful, encouraging, zealous, energetic, faithful, fantastic person who loves writing and wants to share my knowledge and understanding with you.