How Much Protein Does One Egg Contain?

How Much Protein Does One Egg Contain?

To cut to the chase, there are 6-7 grams of protein in eggs. This is in reference to your average, large-sized egg that you can pick up a carton of at your local grocery store.

It’s also important to note that both the egg white and the yolk contain protein. The egg whites contain about 3.5 grams of protein, while the yolks contain about 2.6 grams.

Egg protein is abundant, and one large egg, again containing about 6 or 7 grams of protein, can account for a little over 10% of your daily recommended intake of protein.

So even one egg is nothing to sneeze at if you are trying to increase or supplement your daily protein intake.

Protein in Egg White vs. Egg Yolk

It’s also important to note that both the egg white and the yolk contain protein. The egg whites contain about 3.5 grams of protein, while the yolks contain about 2.6 grams. So the majority of the protein in one egg is contained in the egg whites.

This is why many people who have asked, ‘how many grams of protein in an egg’ have also elected to eat the whole egg - not just the whites or the yolk.

You may have heard that people on a diet elect to eat only the egg white because it has fewer overall calories. In fact, your average egg white will contain about 17 calories while your average egg yolk will contain about 55 calories.

Still, if your main goal is increasing your dietary protein then it would likely be best to consume both the egg white and the egg yolk.

Do Raw Eggs Have More Protein Than Cooked Eggs?

There is a common misconception that raw eggs contain less protein than cooked eggs. In reality, raw and cooked eggs contain the same amount of protein.

The reason that many people think that cooked eggs contain more protein is that the protein you get from cooked eggs is more readily absorbed in the body than the protein you would get from eating a raw egg.

The National Institutes of Health even ran a study to compare the protein absorption rates of raw and cooked eggs. They elucidate their findings in the following study quote:

In fact, raw eggs have been reported to show merely ∼51% protein digestion and amino acid (AA) absorption, whereas cooked eggs show ∼91% protein digestion and AA absorption.

Health Benefits of Eating Eggs

Now that we have firmly established how much protein is in an egg (about 6-7 grams), it’s time to mention that eggs are by no means a one-trick pony.

Eggs are a nutritional powerhouse, offering high-quality protein that is easily utilized by the body. Beyond their impressive protein content, they provide essential vitamins and minerals crucial for overall health. Incorporating eggs into your daily diet is a simple and effective way to support muscle building, maintain satiety, and contribute to a well balanced eating plan. - Kristin Kirkpatrick, MS, RDN, registered dietitian

They don’t just provide you with a good amount of dietary protein. They also offer other health benefits like:

• Nutrient-Rich Food - Eggs are a nutrient-rich food as they contain a good amount of vitamin D, monounsaturated fats, vitamin A, vitamin D, and pantothenic acid.
• Eye Health - Eggs can also support healthy vision and eye function. That’s because they contain antioxidants like zeaxanthin that can help stymie the effects of oxidation on the eyes.
• Muscle-Building - Because eggs are such a rich source of protein, they can help you build lean muscle. They can also help you maintain muscle and increase your overall strength.
• Cardiovascular Health - When eaten in moderation, eggs can also increase your good cholesterol levels and inhibit your bad cholesterol levels. This is a huge boon to cardiovascular health and arterial function.

NUTRITIONAL BENEFITS OF EGGS

Protein in Popular Egg Dishes

We know how much protein in an egg you can expect. But what about the dishes that include eggs?

Let’s take a look at some popular egg-based dishes and their typical protein content:

• Scrambled Eggs - Your typical dish of scrambled eggs will contain about 2 eggs which amounts to about 12 grams of total protein. Keep in mind that this is just for one serving size.
• Omelettes - A single serving of an omelette (about 2 eggs) should net you about 12-14 grams of protein. Of course, you can add protein-rich vegetables or meat to your omelette to increase the total protein content.
• Hard-Boiled Eggs - Adding a hard-boiled egg to your salad or eating one whole as a snack are common practices. It’s also a great way to boost your daily protein intake as a single hard-boiled egg (one serving) provides about 6.3 grams of protein.

How Eggs Can Fit Into a Balanced Diet

The great thing about eggs is that they can be easily incorporated into any meal of the day. For instance, you can hard-boil an egg and slice it up to add to your salad for a boost of protein.

A common practice in western cuisine is adding a cooked egg on top of other foods such as burgers or having one on the side with a meat dish. Adding an egg in with your soup can make it a more filling, nutritious, and protein-packed meal.

For visual and practical ideas on The Best Way To Cook Eggs, check out this informative video from the YouTube channel Dr. Nick Zyrowski.

The vidoeoffer several easy and delicious suggestions for incorporating this protein-rich food into a balanced diet:

Other Ways to Boost Protein Intake from Eggs

You can also get more protein by preparing dishes that include eggs. For instance, you can have a hearty egg burrito with scrambled eggs, sausage or bacon, cheese, potatoes and ketchup for breakfast followed by a lunch of a lean salad with chopped hard-boiled egg, and a dinner of steak and eggs.