eggs and bread

How Much Protein is in an Egg?

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A high-protein diet can aid in weight loss and give you the energy you need to get through a long day. Eggs are a particularly great source of high-quality protein.

Eggs are low in calories, but they’re also packed full of protein and other important nutrients [1].

How Much Protein is in an Egg?

The amount of protein that you’ll get from an egg will vary based on the size of the egg [2]:

  • Small Egg: 4.9 Grams Protein
  • Medium Egg: 5.7 Grams Protein
  • Large Egg: 6.5 Grams Protein
  • Extra Large Egg: 7.3 Grams Protein
  • Jumbo Egg: 8.2 Grams Protein

As a rule of thumb, the larger an egg is, the more protein it contains. You’ll want to look closely at the size of the egg or eggs you’re eating if you’re trying to figure out how much protein you’re consuming.

Where is Protein Located?

Many people believe that the protein in eggs is exclusively located in the whites of the egg. People that are trying to reduce their fat intake often cook up egg whites while removing the yolk.

However, approximately half of the protein in an egg is in its yolk. If you cook a jumbo egg, but only eat the whites of the egg, you’ll be eating about 4.1 grams of protein.

In addition to containing protein, the yolk of the egg is where most of the nutrients in the egg are contained. Unless your doctor has asked you to monitor your cholesterol intake, you should strongly consider eating both the yolks and the white when you cook up an egg.

Do You Have to Cook Eggs a Certain Way to Get Maximum Protein Benefits?

One of the best things about eggs is that they can be cooked in a variety of eggs. Whether you enjoy your eggs hardboiled, scrambled, or poached, you’ll be able to prepare eggs in a way that appeals to you.

You’ll be able to get plenty of protein from eggs no matter how you choose to cook them.

However, it is important that your eggs are cooked before you eat them. Eating raw eggs can be a health risk, but it can also make it more difficult for your body to digest the protein in that egg.

When an egg is cooked, approximately 94% of the protein in the egg is absorbed. However, if you eat eggs raw, you’ll only be absorbing about 74% of the protein in the egg [3].

How Much Protein Should You Be Eating Per Day?

a dozen eggs

The Dietary Reference Intake [4] recommends eating 0.36 grams of protein per pound of body weight. This means that the average man should be consuming a minimum of 56 grams of protein each day, while the average woman should be eating at least 46 grams of protein.

However, it’s likely that you’ll want to eat more than the minimum recommended intake of protein on a daily basis. If 20 to 30% of the calories you’re consuming are protein, it can aid in weight loss [5].

Protein can also be an excellent source of energy.

If you lead an active lifestyle, the amount of protein you need to be eating will be much higher. Eating protein can also be helpful if you want to build muscle or increase your strength.

If you’re trying to calculate how much protein you should be eating, you’ll want to look at a number of factors. You should take both your lifestyle and your goals into consideration.

Protein is essential to your health, and you should make sure that your body is getting all of the protein that it needs.

Why Are Eggs a Great Source of Protein?

fried eggs on toast

Eggs are an excellent source of protein for a number of reasons.

As mentioned above, they’re typically low in calories. A large egg contains just 78 calories. Eggs also tend to be inexpensive, especially when compared to other protein sources, like meat.

In addition to protein, eggs contain many other valuable nutrients, including vitamin B12, iron, zinc, and selenium. In some cases, eggs also contain omega-3 fatty acids.

When choosing eggs, it’s best to look closely at the packaging so that you can find the healthiest options.

Eggs are also versatile and easy to cook. You can prepare an egg in a matter of minutes. You can also hard boil eggs and store them in your refrigerator so that they’re always ready to eat. If you’re looking for a simple way to increase your protein intake, eggs are your best option.

What are Some of the Healthiest Egg Recipes?

two poached eggs

One easy and effective egg recipe contains just two ingredients: egg and avocado. To prepare this recipe, you’ll want to cut an avocado in half and remove the pit.

Crack an egg and place it in the hole in the center of the avocado.

Bake until the egg is ready to cook, and you’ll have a meal that’s filled with healthy fats.

A basic scramble can also be an excellent way to enjoy eggs. You can scramble an egg with dark leafy greens, like spinach, and can include other ingredients you have in your kitchen, such as mushrooms or peppers. While it’s common to use milk when scrambling an egg, you can eliminate this ingredient if you’re trying to cut calories.

If you’re eating more eggs because you’re on the keto diet, you can make a tasty egg salad with hardboiled eggs, avocado, mustard, and lemon juice.

Eating egg cups is also a great way to cut carbs and get the fats and proteins that you need. Because eggs can be prepared in so many ways, you’ll never run out of recipes to try.


Eggs are a fantastic source of protein, and they provide many other important nutrients as well. They’re inexpensive, easy to cook, and they can be absolutely delicious.

If you’re looking for a simple way to improve your diet, you may want to increase the number of eggs you eat each week.

Cited Sources

  1. Kathleen M. Zelman, MPH, RD, LD, Good Eggs: For Nutrtion, They’re Hard to Beat, WebMD. Found at
  2. Egg, whole, cooked, hard-boiled Nutrtion Facts & Calories, SELF Nutrtion Data. Found at
  3. Evenepoel, P, et al., Amount and fate of egg protein escaping assimilation in the small intestine of humans, Department of Medicine, Division of Gastroenterology, Gastrointestinal Research Centre, University Hospital Leuven, B-3000 Louvain, Belgium. Found at
  4. Nutrient Recommendations: Dietary Reference Intakes, National Institutes of Health. Found at
  5. Veldhorst, MA, et al., Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet, NUTRIM School of Nutrition. Found at