Medically Reviewed By Imashi Fernando, MS, RDN
— Written By Alex Prosser
Updated on December 21, 2022
Eggs are complete proteins. This means that
This article explains how much protein is in an egg, including different sizes and cooking techniques. It also discusses the health benefits of eating eggs and other high protein foods. Finally, this article answers some frequently asked questions about protein in eggs.
How many grams of protein are in an egg?
How many grams of protein there are in an egg can depend on the size and type of egg you eat.
According to the
| Size | Amount of protein |
|---|---|
| small (around 38 g) | 4.79 g |
| medium (around 44 g) | 5.54 g |
| large (around 50 g) | 6.3 g |
For reference, the daily recommended dietary allowance for a healthy adult is 0.8–0.9 g of protein per kilogram (kg) of body weight.
For example, adults weighing 70 kg, or around 154 pounds (lbs), may want to consider consuming around 56 g of protein daily. In this case, eating two large eggs meets around 22.5% of your daily protein needs.
However, the amount of protein that is beneficial for you may depend on individual factors. Contact your doctor for tailored advice on diet and nutrition.
Learn more about recommended protein intakes and the importance of protein.
Raw vs. cooked eggs
Eggs contain similar amounts of protein whether they are cooked or raw, as the processes of cooking may not affect the protein content too much.
For example, the USDA also estimates that one large egg can have the following amounts of protein when prepared differently.
| Egg type | Amount of protein |
|---|---|
| raw egg (weighing 50 g) | |
| hard-boiled egg (weighing 50 g) | |
| fried egg (weighing 46 g) |
As a result, cooking may not change the protein values of eggs much at all.
It is also important to note that it is
Egg yolk vs. egg whites
Many people choose not to eat whole eggs. Instead, they eat either the white or yolk of an egg. This may be due to personal taste or perceived health benefits.
For example, egg yolks
Learn more about the nutritional benefits of egg whites versus whole eggs.
However, eating just the yolk or whites of an egg can lower the overall level of protein. For example, the following table demonstrates the differences in protein in the components of one large egg.
| Egg component | Amount of protein |
|---|---|
| whole egg | 6.3 g |
| egg white | 3.6 g |
| egg yolk | 2.75 g |
While the yolk and the whites of an egg contain protein, an egg white contains slightly more.
Other health benefits
In addition to being good sources of protein, eggs may also have health benefits, such as:
- being
good sources Trusted Source FoodData Central Highly respected food and nutrition database from the United States Department of Agriculture, Go to source of other nutrients, such as:- vitamin B12
- selenium
- choline
- phosphorus
- antioxidants
reducing Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source feelings of hunger compared with other foods, such as cereal- helping you feel full
for longer Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source after eating
A
Many people have been wary of eating eggs due to their cholesterol content and potential effects on cholesterol levels.
However, a
Other sources of protein
While chicken eggs are one of the most common and popular eggs in the United States, other egg types can also be high in protein. These eggs include:
- duck eggs
- quail eggs
- turkey eggs
- goose eggs
The following table also outlines the amounts of protein in other high protein foods.
| Food | Amount of protein per 100 g serving (around 3.5 ounces) |
|---|---|
| natural peanut butter | |
| lentils | |
| skinless chicken breast | |
| raw red kidney beans | |
| raw black beans | |
| almonds | |
| tempeh | |
| fried tofu | |
| buckwheat | |
| Greek yogurt | |
| cooked chickpeas | |
| cooked sprouted soybeans |
Soybeans
Read more about the best sources of dietary protein.
FAQ
Imashi Fernando, M.S., R.D.N., reviewed the following frequently asked questions.
Is 2–4 eggs a day enough protein?
The amount of protein that is enough will depend on individual factors, and particularly your overall body mass.
However, generally, four eggs
What foods are highest in protein?
Foods highest in protein include:
- meat and poultry
- dairy products
- nuts and seeds
- legumes and pulses, such as kidney beans, chickpeas, and lentils
- soybeans and soybean products, such as tofu and tempeh
- seitan
Is 4 eggs a day too much?
A
On the other hand, the most recent USDA dietary guidelines do not limit egg intake or dietary cholesterol intake. As a result, eating 4 eggs in one day from time to time can fit into a nutritious diet.
However, it is recommendable to eat a wide variety of nutrient-dense foods daily to ensure you take in all the different nutrients. As a result, it is advisable to eat a moderate intake of eggs to leave space in the diet for other nutritious foods. This is around 1–2 eggs a day.
Summary
Eggs are good sources of protein, typically containing around 6.3 g of protein per large egg. They are also complete sources of protein, meaning they provide all the essential amino acids. Along with other sources of protein, eggs can help meet your daily protein needs.
Other health benefits of eggs include providing other important nutrients, improving feelings of fullness after eating, and possibly contributing to heart health.
Additional high protein foods include meat, nuts and legumes, tofu, and dairy.
Contact your doctor if you have any questions about diet or recommended nutritional intake.
