How Many Grams of Protein Are in an Egg?

Eggs are one of nature’s most complete sources of protein. If you’ve ever wondered “how many grams of protein are in an egg?”—and what portion comes from the yolk versus the white—you’re in the right place. Below, we break down the numbers, explain why egg protein is so valuable, and cover key considerations for including eggs in your diet.

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Protein Content by Egg Component

According to data from the United States Department of Agriculture (USDA) FoodData Central, here’s the average protein breakdown for a large (50 g) chicken egg:

• Whole egg (raw)
  • Protein: 6.3 g
  • Calories: 72 kcal

• Egg white (raw, ~33 g)
  • Protein: 3.6 g
  • Calories: 17 kcal

• Egg yolk (raw, ~17 g)
  • Protein: 2.7 g
  • Calories: 55 kcal

Smaller or larger eggs will shift these amounts slightly. For example:

• Medium egg (~44 g): ~5.5 g protein
• Extra-large egg (~56 g): ~7.1 g protein
• Jumbo egg (~63 g): ~7.9 g protein

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Why Egg Protein Matters

Egg protein scores highly on measures of digestibility and amino-acid completeness:

• Complete protein: Eggs contain all nine essential amino acids in ratios that closely match human needs.
• Biological value (BV): Eggs have a BV of 100 (on a scale where 100 is the reference). This means your body can use nearly all of the egg’s protein.
• Satiety: Egg protein helps you feel full longer, which can support weight control.

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Factors That Affect Protein Content

Several variables can tweak the exact protein numbers:

1. Egg size
   • Sizes range from peewee to jumbo. Protein scales with total weight.
2. Cooking method
   • Boiling, poaching, frying or scrambling doesn’t change the total protein per egg—but cooking can reduce water content, concentrating nutrients per gram.
3. Egg quality
   • Pasture-raised and omega-3-enriched eggs may have slightly different nutrient profiles, but protein remains largely the same.

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Putting It in Perspective: Daily Protein Needs

Recommended dietary protein intake varies by age, activity level and health goals. General guidelines:

• Adults: 0.8 g protein per kilogram of body weight.
• Athletes & strength trainers: 1.2–2.0 g/kg.
• Older adults: 1.0–1.2 g/kg to preserve muscle mass.

One large egg (6.3 g protein) can contribute a solid portion of your daily target. For a 70 kg adult aiming for 56 g of protein, two eggs supply ~11% of that goal.

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Health Benefits Beyond Protein

Eggs deliver more than just protein:

• Choline: Vital for brain health and cell membranes.
• Vitamins: A, D, E, B12, riboflavin and folate.
• Minerals: Selenium, phosphorus and iron (mostly in the yolk).
• Carotenoids: Lutein and zeaxanthin, which support eye health.

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Cholesterol and Heart Health

Egg yolks contain cholesterol (about 185 mg per large yolk), which once sparked concern. Modern research shows:

• Dietary cholesterol has a modest effect on blood cholesterol for most people.
• Eggs can fit safely into a heart-healthy diet when balanced with fruits, vegetables, whole grains and healthy fats.
• If you have high blood cholesterol or heart disease, discuss egg intake with your doctor.

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Tips for Including Eggs in Your Diet

• Breakfast boost: Scramble, poach or boil eggs for a morning protein hit.
• Salad topper: Sliced hard-boiled eggs add texture and nutrients.
• Meal prep: Make egg muffins or frittatas loaded with veggies.
• Snacks: Keep boiled eggs on hand to curb hunger between meals.

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Potential Considerations

While eggs are generally safe for most people, consider:

• Allergies: Egg allergy is common, especially in children. Symptoms can range from mild (hives) to severe (anaphylaxis).
• Food safety: Cook eggs until whites and yolks are firm to reduce risk of Salmonella.
• Medical conditions: If you have kidney disease, liver disease, or other health concerns, your protein needs may differ. It’s always best to tailor your diet under professional guidance.

Need personalized advice? Speak to a doctor, or try a free, online symptom check, using the doctor approved Ubie Symptom Checker.

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Comparing Egg Protein to Other Sources

Eggs are often compared to meat, dairy and plant proteins. Here’s how 100 g of cooked foods stack up:

• Eggs: 12.6 g protein
• Chicken breast: 31 g protein
• Greek yogurt: 10 g protein
• Lentils (cooked): 9 g protein
• Tofu (firm): 8 g protein

Eggs deliver high-quality protein with fewer calories and more micronutrients per gram than many alternatives.

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Frequently Asked Questions

Q: Does cooking destroy egg protein?
A: No. Cooking can denature proteins (change their shape) but does not reduce the total amount. Well-cooked eggs may even be easier to digest.

Q: Can I eat raw egg whites for more protein?
A: Raw egg whites contain avidin, which binds biotin (a B vitamin) and can impair its absorption. Cooking deactivates avidin and makes protein more bioavailable.

Q: How many eggs per day are safe?
A: For healthy individuals, up to one whole egg per day fits most dietary guidelines. If you enjoy eggs and have no risk factors, you can include them several times per week—balancing with other protein sources.

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Summary

• A typical large egg contains about 6.3 g of protein: 3.6 g in the white and 2.7 g in the yolk.
• Egg size, cooking method and breed of chicken can cause small variations.
• Eggs provide complete, highly digestible protein plus vitamins, minerals and healthy fats.
• Most people can safely include eggs in a balanced diet; those with specific health issues should consult a healthcare professional.

If you have concerns about symptoms—such as persistent fatigue, digestive issues or adverse reactions to foods—consider a free, online symptom check, using the doctor approved Ubie Symptom Checker. And for anything potentially serious or life-threatening, always speak directly to a doctor.