How Much Protein Does One Egg Contain?

How Much Protein Does One Egg Contain?

Wondering about the amount of protein in eggs of various sizes? Here is the breakdown that can help you. Although a large egg commonly contains 6-7 grams of protein, the value may change depending on the size of the egg you take.

• Small eggs contain about 5 grams of protein each.
• Medium eggs have a little more, about 5.5 grams.
• Large eggs (the most usual ones you will get at the grocery store) weigh approximately 6.3 grams.
• The extra-large eggs take it to a little more than 7 grams.
• Jumbo eggs contain almost 8 grams of protein per egg.

Generally, therefore, the larger the egg, the higher the protein it provides. It can add up if you are counting your protein, and can help, especially when you are making a mountain of scrambled eggs or a weekend omelet extravaganza!

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.
• Packed with Essential Vitamins and Minerals - In addition to the essential nutrients, eggs contain a good amount of iron, folate, vitamin B12, vitamin E, lutein and zeaxanthin (which are essential to eye health), and selenium. That is, with each bite, you supply your body with a wide array of vitamins and minerals that power everything, from energy production to immune system support.
• 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.