How Much Protein Is in an Egg? A Complete Guide to Egg Nutrition

Eggs are one of the most popular and versatile foods in the world. They are a staple in many cuisines and can be prepared in various ways, from scrambled to poached to baked. But how much protein is in an egg, and why is it important for your health?

In this blog post, you will learn everything you need to know about the protein content of eggs, as well as their other nutritional benefits and how to include them in your diet.

Key takeaways

• An average-sized egg contains about 6–7 grams of protein, depending on the size and type of the egg.
• Both egg yolks and egg whites contain protein, but egg whites have slightly more.
• Eggs are complete proteins, meaning they contain all nine essential amino acids that your body cannot make on its own.
• Eggs are also rich in other nutrients, such as choline, iron, zinc, selenium, vitamin B12, and vitamin D.
• Eggs can help you meet your protein needs and support your muscle growth, weight management, immune system, and overall health.

How much protein is in an egg?

The amount of protein in an egg depends on the size and type of the egg. According to the United States Department of Agriculture (USDA), a fresh egg may have the following amounts of protein:

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, such as your age, activity level, health goals, and medical conditions. Contact your doctor for tailored advice on diet and nutrition.

Does cooking affect the protein content of 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:

However, cooking eggs can make them easier to digest and reduce the risk of foodborne illness from Salmonella bacteria. Therefore, it is advisable to cook eggs thoroughly before eating them.

How much protein is in egg yolk vs. white?

Both egg yolks and egg whites contain protein, but egg whites have slightly more. 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. In a large egg that contains about 6.3 grams of protein, 2.7 grams comes from the yolk.

Egg white is made up of roughly 88% water. There are 150 different kinds of proteins in egg whites. In 33 grams of raw egg white, there are 3.6 grams of protein.

Some people may choose to eat only egg whites or only egg yolks, depending on their preferences and dietary needs. However, eating whole eggs can provide a balanced source of both protein and other nutrients.

Why is protein important for your health?

Protein is an essential nutrient in the diet. It comprises smaller molecules known as amino acids, which are necessary for the regulation, function, and structure of cells. As a result, amino acids contribute to the growth and repair of tissues in the body.

Some amino acids are called essential because your body cannot make them on its own and has to receive them from food sources. There are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Eggs are complete proteins, meaning they contain all nine essential amino acids in the right proportions for your body to use. This makes eggs a high-quality protein source that can support your health in various ways.

Some of the benefits of protein from eggs include:

• Supporting muscle growth and maintenance: Protein is the main building block of muscles and helps them grow and repair after exercise or injury. Eating enough protein can also prevent muscle loss as you age or during weight loss.
• Promoting weight management: Protein can help you feel full and satisfied for longer, which can reduce your appetite and calorie intake. Protein can also boost your metabolism and increase the amount of calories you burn.
• Enhancing immune system function: Protein is involved in the production of antibodies, which are molecules that fight off infections and diseases. Protein can also modulate inflammation and support wound healing.
• Improving overall health and well-being: Protein is essential for many bodily functions, such as hormone production, enzyme activity, blood clotting, bone health, and skin health. Eating enough protein can prevent protein deficiency, which can cause symptoms such as weakness, fatigue, hair loss, and increased susceptibility to infections.

What other nutrients are in eggs?

Eggs are not only rich in protein, but also in other nutrients that can benefit your health. Some of these nutrients include:

• Choline: Choline is a nutrient that is important for many processes in the body, such as metabolism, gene expression, and brain development. Eggs are one of the best sources of choline, with one large egg providing about 147 milligrams (mg) of choline, which is about 27% of the recommended daily intake for adults.
• Iron: Iron is a mineral that is essential for the production of red blood cells, which carry oxygen throughout the body. Iron deficiency can cause anemia, which is a condition characterized by low levels of hemoglobin, the protein that carries oxygen in red blood cells. One large egg provides about 0.88 mg of iron, which is about 5% of the recommended daily intake for adults.
• Zinc: Zinc is a mineral that is involved in many aspects of cellular metabolism, immune function, wound healing, growth and development, and sensory perception. Zinc deficiency can impair these functions and increase the risk of infections, diarrhea, stunted growth, and delayed wound healing. One large egg provides about 0.65 mg of zinc, which is about 6% of the recommended daily intake for adults.
• Selenium: Selenium is a mineral that acts as an antioxidant, which means it protects your cells from damage caused by free radicals, which are unstable molecules that can cause oxidative stress and inflammation. Selenium also supports thyroid function, DNA synthesis, and reproduction. Selenium deficiency can cause problems such as impaired immune response, thyroid dysfunction, and infertility. One large egg provides about 15.4 micrograms (mcg) of selenium, which is about 28% of the recommended daily intake for adults.
• Vitamin B12: Vitamin B12 is a water-soluble vitamin that is essential for the production of red blood cells, DNA synthesis, nerve function, and brain health. Vitamin B12 deficiency can cause pernicious anemia, which is a type of anemia that affects the production and function of red blood cells. It can also cause neurological problems such as numbness, tingling, weakness, memory loss, and depression. One large egg provides about 0.45 mcg of vitamin B12, which is about 19% of the recommended daily intake for adults.
• Vitamin D: Vitamin D is a fat-soluble vitamin that is important for bone health, immune function, mood regulation, and calcium absorption. Vitamin D deficiency can cause rickets in children and osteomalacia in adults, which are conditions characterized by softening and weakening of bones due to poor mineralization. It can also increase the risk of osteoporosis, a condition characterized by reduced bone density and increased fracture risk. One large egg provides about 41 International Units (IU) of vitamin D, which is about 7% of the recommended daily intake for adults.

How to include eggs in your diet

Eggs are a versatile and delicious food that can be enjoyed in many ways. Here are some tips on how to include eggs in your diet:

• Start your day with a protein-rich breakfast that includes eggs, such as scrambled eggs, omelets, frittatas, or egg muffins. You can also add some vegetables, cheese, or ham for extra flavor and nutrition.
• Make a simple and satisfying snack by hard-boiling some eggs and eating them with some salt, pepper, or your favorite seasoning. You can also make deviled eggs, egg salad, or egg wraps for more variety.
• Add some eggs to your salads, soups, sandwiches, or wraps for a boost of protein and texture. You can also use eggs as a binder for meatballs, burgers, or veggie patties.
• Bake some eggs in a muffin tin with some cheese, spinach, mushrooms, or bacon for a portable and tasty treat. You can also make quiches, pies, or casseroles with eggs as the main ingredient.
• Experiment with different cuisines and dishes that feature eggs, such as shakshuka, huevos rancheros, egg curry, egg fried rice, or egg noodles. You can also try some international egg dishes, such as French toast, crepes, souffles, or meringues.

Conclusion

Eggs are a nutritious and delicious food that can provide you with high-quality protein and other essential nutrients. Eggs can help you meet your protein needs and support your muscle growth, weight management, immune system, and overall health. Eggs are also versatile and easy to prepare in various ways. Try to include eggs in your diet regularly and enjoy their benefits.