How much protein in an egg?

Eggs are an excellent choice for those seeking satiety and weight management due to their protein content. Protein, a vital macronutrient found in various animal products, serves as a fundamental building block for the body. If you’re considering a high-protein diet, eggs should be at the top of your list of protein-rich foods.

So, how much protein does an egg contain? With 6 grams of protein per egg, they are a nutritious addition to your diet.

Adequate protein intake is essential for muscle development, maintaining strong bones, and overall health. Eggs offer a versatile and convenient source of protein for those seeking to boost their energy levels.

Whether you prefer scrambled, boiled, or fried eggs, they provide ample protein along with a wealth of minerals, vitamins, and nutrients to keep you energized throughout the day.

Protein Content in Eggs

The protein content in eggs varies depending on their size:

  • Small eggs contain 4.9 grams of protein.
  • Medium eggs provide 5.7 grams of protein.
  • A large egg contains 6.5 grams of protein.
  • Extra-large eggs offer 7.3 grams of protein.
  • Jumbo eggs provide a generous 8.2 grams of protein.

Protein in Egg White and Yolk

Egg white and yolk are both rich in protein, with the yolk having a higher protein concentration. However, because an egg contains more white than yolk, the white contributes more protein than the yolk. A large egg contains a total of 7 grams of protein, with 3 grams coming from the yolk and 4 grams from the white. Therefore, consuming the entire egg, including the yolk, ensures you get the most nutrients and protein.

Can Cooking Affect Protein Quality in an Egg?

The method of egg preparation can impact the body’s ability to utilize the protein effectively. Consuming raw eggs provides the least protein absorption, with healthy individuals absorbing only 74% of the protein compared to 94% from cooked eggs. Cooking eggs not only enhances protein accessibility and digestibility but also reduces the risk of food poisoning and bacterial contamination associated with raw eggs.

Why Are Eggs Considered Healthier for Their High Protein Content?

Eggs are esteemed for their high protein content because they contain all nine essential amino acids:

  1. Valine
  2. Leucine
  3. Isoleucine
  4. Methionine
  5. Threonine
  6. Histidine
  7. Tryptophan
  8. Lysine
  9. Phenylalanine

These amino acids are crucial for overall health, as the human body cannot produce them independently. Incorporating eggs into your regular diet provides complete protein that supports healthy tissues in hair, skin, muscles, and bones.

Eating Eggs for Weight Management

Choosing eggs for breakfast can aid in weight loss compared to other options like bagels or bread. Eggs are rich in filling protein, reducing overall calorie intake and promoting weight loss.

Foods with More Protein Than an Egg

Since all meat and fish are naturally rich in protein, we’ve omitted them from this list. Ground beef contains 21 grams of protein per 3 ounces, chicken breast offers 27 grams per 3 ounces, and a 4-ounce serving of salmon supplies 23 grams of protein. Thus, in this selection, our aim is to highlight less commonly recognized sources of protein to demonstrate how simple it is to incorporate more protein into your diet.

Explore these nutritious high-protein options, each surpassing the protein content of an egg, to enhance your daily protein intake.

Here are 10 foods that contain more protein than a typical egg (which contains around 6 grams of protein):

  1. Chicken Breast: A 3-ounce serving provides approximately 27 grams of protein.
  2. Salmon: A 4-ounce serving contains about 23 grams of protein.
  3. Tofu: A 3.5-ounce serving of firm tofu offers roughly 15 grams of protein.
  4. Greek Yogurt: One cup of Greek yogurt typically contains around 15-20 grams of protein, depending on the brand and type.
  5. Cottage Cheese: A cup of low-fat cottage cheese provides approximately 28 grams of protein.
  6. Lean Beef: A 3-ounce serving of lean beef can supply about 25 grams of protein.
  7. Lentils: One cup of cooked lentils offers approximately 18 grams of protein.
  8. Quinoa: One cup of cooked quinoa contains around 8 grams of protein.
  9. Almonds: A quarter-cup of almonds provides about 7-8 grams of protein.
  10. Edamame: One cup of cooked edamame (young soybeans) delivers approximately 17 grams of protein.

These foods can be great additions to your diet if you’re looking to increase your protein intake.


Is 2 eggs A Day enough protein?

You can fulfill your hunger with 12 grams of protein from two eggs. Even while 2 eggs won’t provide you all the protein you need each day, it’s a terrific start. By consuming two eggs in the morning, you may be confident that you will reach your daily protein intake target.

How to eat 140g of protein a day?

Therefore, you would need to consume a lot of meat (12 ounces or more) daily along with additional high-protein foods like eggs, whey protein, and maybe dairy (yogurt, milk), in addition to other high-protein foods.

What is in high protein diet?

Men require about 60 grams of protein daily, while women require at least 50 grams. It can be much greater with a high-protein diet. Beans, meat, nuts, cereals, eggs, seafood, cheese, and vegetarian sources like soy can all provide this extra protein.

How much protein do I need daily?

I need how much protein? The average adult needs 45g of protein for women and 55g for men per day, or 0.75g of protein per kilo of body weight.


An average-sized egg contains 6 to 7 grams of protein. To maximize protein absorption, it’s advisable to consume cooked eggs rather than raw ones. Eggs are not only high in protein, but also low in calories and packed with beneficial nutrients. Prioritize your health by following proper dietary guidelines or at