How Much Protein Is in an Egg: The Real Truth
So how many grams of protein are in an egg?
There are about 6.3 grams of protein in an egg. This is using a whole, raw, large egg.
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There is also:
- About 6.3 grams of protein in a scrambled egg.
- About 6.3 grams of protein in a boiled egg.
- About 6.3 grams of protein in a fried egg.
- About 6.3 grams of protein in a poached egg.
We have taken our data from the U.S. Department of Agriculture.
Protein differences in cooking methods
The cooking method doesn’t have a significant impact on the protein in eggs. Whether they’re scrambled, boiled, fried, poached or eaten raw, you’re getting the same amount of protein.
However, there are a few exceptions I should mention.
For example, cooking eggs in oil could lead to more fat and calories while adding milk or cheese to scrambled eggs could increase protein.
Surprisingly, raw eggs aren’t an exception. Eating cooked eggs instead of raw ones actually provides more protein.
This is because our bodies can absorb the protein more effectively due to increased bioavailability.
Protein content in an egg yolk
In one egg yolk, there is about 2.75 grams of protein. This is using raw, large eggs without the white.
Protein content in an egg white
In one egg white, there is about 3.6 grams of protein. This is using raw, large eggs without the yolk.
You can learn more about protein in an egg white in this article.
Protein in egg yolk vs egg white
Despite having more protein, egg whites lack some important nutrients present in the egg yolk, as it houses most of the egg’s vitamins, minerals, and fats.
Egg yolk contains almost all of the fat- and water-soluble vitamins and minerals found in eggs.
However, there are nutritional benefits to eating egg whites. For example, they’re rich in vitamins like riboflavin and selenium.
Interestingly, it must be noted that egg yolks contain more protein than egg white when compared gram for gram.
For example, an average egg white weighs about 30g, and contains 3.6g protein.
An egg yolk weighs only about 18g, but still packs 2.75g protein.
This still means that overall an individual egg still holds more protein in the white than the yolk, however.
Calories in egg yolk vs egg white
An egg has roughly 72 calories in it. About 56 calories come from the egg yolk, and about 16 calories from the egg white (though it can vary a little from egg to egg).
Athletes, bodybuilders, and health-conscious people often favor egg whites for their low calorie and high protein content. They help grow and maintain muscle without extra calorie intake.
Egg whites are also known for their lower cholesterol content compared to whole eggs. You can easily use them in omelets and scrambled eggs without the yolk.
I prefer not to miss out on anything, that’s why eat my eggs whole – to get all the good stuff as well.
Why is protein good? 💪
Protein is an essential nutrient for growth, muscle building and bone health. It also has major benefits for metabolism.
Since it takes longer to digest than carbs, it makes you feel satiated longer and reduces energy consumption throughout the day.
If you’re trying to lose weight, all these protein benefits can help you achieve your goals. A high-protein diet can help you burn more calories by boosting your metabolism and reducing cravings.
If you’re full and satisfied, you’re less likely to overeat or snack on unhealthy foods.
In many cases, protein is key to improving your diet and overall health.
Is egg protein good?
Egg protein is a ‘complete protein’, meaning it provides a complete amino acid profile. It has all the nine essential amino acids that your body needs but cannot make on its own.
Eggs are also a low cost food option with a great protein-to-calorie ratio. One large egg boasts 6-7g of protein at just around 60 calories.
This sounds amazing for many diet plans, including vegetarianism as most vegetarians can eat eggs!
Is better to eat only egg whites?
If you’re looking for a super lean protein source, egg whites are the prevalent choice—they’re low in saturated fat and calories.
The yolk is also higher in dietary cholesterol which can be alarming for some individuals. However, the amount of cholesterol you absorb from food is minimal and so this dietary cholesterol should not negatively impact your overall blood cholesterol levels.
Eating eggs as part of a balanced diet may help raise HDL (good) cholesterol. One study found that eating 2 eggs each day for 6 weeks increased HDL cholesterol by 10%.
You do need the healthy fats and vitamins in egg yolks. So I’d recommend against eliminating them from your diet without good reason.
What else is in an egg? Egg Nutritional Data 🥚
An egg contains 71.9 calories per serving.
Here’s a quick overview of egg nutritional value:
Chicken egg is also an excellent source of folate, vitamin D, iodine, and B vitamins.
Other health benefits of eggs ✨
Eggs are a nutritious food choice for a healthy diet. They’re a brilliant, well-balanced source of both macronutrients and micronutrients.
Eggs are rich in vitamins A, B2, B12, D, folate, selenium, calcium, phosphorus, and zinc. They also have omega-3 fats that may improve heart health.
Protein in eggs serves various essential functions in the body including muscle growth and weight loss.
Also, eggs can last in the fridge for around 3-5 weeks. They’re an easily available and long-lasting ingredient.
Are eggs good for weight loss? 🍳
Yes, eggs are good for weight loss. As a great source of protein, they will provide feelings of fullness and curb your appetite more than carbs.
The balance between protein and healthy fats can also increase satiety if you’re including whole eggs in your diet.
Just make sure you don’t cook them with too many added calories from fat. Cut back on butter or oil when frying eggs and avoid overloading your scramble with cheese.
It doesn’t mean you have to skip it altogether. Cheesy scrambled eggs on toast are too good to resist!
Is it OK to eat eggs every day? 🍽️
Yes, it’s safe to eat eggs every day as long as they’re part of a healthy and nutritious diet.
How many eggs is it safe to eat per day? 🩺
Currently, there is no longer a “recommended upper limit” for egg intake and no evidence for more than 1 per day—positively or negatively.
I would suggest restricting yourself to 2-3 eggs per day for healthy adults.
If you have or are at risk of cardiovascular disease or diabetes then current advice is to eat no more than one egg a day.
How much protein should I eat a day? 🥣
How much protein you should eat a day depends on your weight, particularly lean muscle mass, and activity level.
The Recommended Dietary Allowance (RDA) for protein is 0.8g of protein per kilo of body weight (or 0.36g per pound).
For example, if you weigh 70 kg (154 lbs), you would need at least 56g of protein per day. Here’s how to calculate it:
70 x 0.8 = 56
If you’re working out, your minimum requirement would raise to around 1.4 – 2 g of protein per kilo of body weight per day.
The more active you are, the more protein you would need for your muscles to repair and grow.
Check out these amazing high protein recipes with eggs to increase your daily protein intake.
Protein in popular egg dishes 🌯
Let’s find out how much protein you can get from our most popular egg recipes.
- Veggie frittata with cream cheese — 30g protein.
- Keto egg muffins with veggies and cheese — 17g protein.
- Egg burrito for breakfast — 23g protein.
- Wonderful scramble with cream cheese — 23g protein.
- Bean and egg combo for breakfast — 24g protein.
- The classic avocado toast with egg — 12g protein.
- Simple vegetarian shakshuka — 17g protein.
- Foolproof tomato omelette — 21g protein.
- 2 hard-boiled eggs — 12.6g protein.
Need more protein from eggs? Check out these quick egg snack recipes.
Ingredients
- 1 egg
Nutrition
How many grams of protein in an egg: FAQs ❓
Is 2 eggs enough protein for a day?
With 2 eggs you can have around 12.6g of protein, which may not be enough to meet your daily needs.
I suggest incorporating more high-protein foods into your diet, including dairy products, legumes, tofu, nuts and seeds.
You can learn more about protein in 2 eggs here.
How many eggs make 50 grams of protein?
8 large eggs would make around 50 grams of protein.
How many eggs make 100g protein?
16 large eggs would make around 100 grams of protein.
Is 3 eggs a lot of protein?
There are 18.9 grams of protein in 3 eggs. This is a good amount of protein for a single meal.
You can learn more about protein in 3 eggs here.
Is 4 eggs a lot of protein?
In 4 eggs there is about 25.2 grams of protein. Find out more about protein in 4 eggs in this article.
Is 5 eggs a lot of protein?
There is about 31.5 grams of protein in 5 eggs. You can check out this article on protein in 5 eggs for more info.
Can I eat 10 eggs a day?
Although there is no longer an established limit for egg intake, I’d recommend exercising moderation and eating no more than 2-3 eggs a day for safety.
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
This article has been medically reviewed by James LeBaigue MSc Learn More
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
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